Joy and sorrow are the light and shade of life.
Without light and shade,
No picture is clear.
Hasrat Inayat Khan The truth lies in the paradox.
We all know the alivening energy of joy and the heaviness of sorrow when it pulses through our being.
The emotion wants to move through,
The energy of joy,
The energy of sorrow,
And everything in between.
This practice of awareness will attune you to the sensation of light filling your body part by part.
In moments where our external circumstances are beyond our control,
We have the capacity to rest in that quiet awareness of the light that shines perpetually within.
To prepare for yoga nidra,
Lie down in an easeful reclined position.
Place a pillow or bolster under your knees.
Support your neck and head with a blanket or pillow,
Or perhaps curl up on your side.
Make sure you are comfortable and warm before you begin yoga nidra.
We are going to journey inwards for the next few moments with the support of a guided awareness practice.
You may not hear everything I say.
This is completely fine.
Some of you may even drift to sleep.
This is completely fine.
As we progress,
You may feel as if you are sleeping,
Yet you are still aware at the same time.
This is also completely fine.
Whatever happens for you in this practice is fine and right for you right now.
Following our guided awareness practice,
We will pause in luminous stillness for a few moments.
Be here.
Draw a full inhale.
Release a long exhale.
Now allow your breath to find its own natural flow.
Your breath may change during the practice,
Becoming more shallow,
Subtle,
And faint,
Or your breathing may become long and deep.
Whatever happens with your breath is fine and just right for you right now.
Let's begin with a contemplation.
Joy and sorrow Are the light and shade of life.
Without light and shade No picture is clearer.
Joy and sorrow Are the light and shade of life.
Without Light and Shade No picture is clearer.
Joy and sorrow Are the light and shade of light light.
Without light and shade,
No picture is clear.
Hazrat Inayat Khan Notice your mind and you can begin to invite your mind to be at rest.
Through closed eyes,
Notice the presence of light in the room around you.
Notice the presence of darkness in the room around you.
Notice your body in the room,
On your mat,
Taking up space on the surface beneath you.
Notice your whole body leaning into the support beneath you.
Notice your toes,
Your right toes,
Your left toes,
All ten toes soften with resplendent warmth.
Notice your feet,
Your right foot,
Your left foot,
Both feet soften with resplendent warmth.
Notice your shins,
Your knees,
Your thighs,
Your entire right leg,
Your entire left leg,
Both legs soften with resplendent warmth.
Notice your hips,
Your right hip,
Your left hip,
Both hips soften with resplendent warmth.
Notice your back,
Your low back,
Your mid back,
Your upper back,
Your entire back softens with resplendent warmth.
Notice your chest,
Your heart,
Your lungs,
Your entire chest softens with resplendent warmth.
Notice your shoulders,
Your arms,
Your right shoulder,
Your right arm,
Your left shoulder,
Your left arm,
Both shoulders and arms soften with resplendent warmth.
Notice your hands,
Your fingers,
Notice your right hand,
Your right fingers,
Notice your left hand,
Your left fingers,
Your hands and fingers soften with resplendent warmth.
Notice your neck,
Your throat,
Your neck and throat soften with resplendent warmth.
Notice your jaw,
Your gums,
Your teeth,
Your tongue,
Your jaw,
Gums,
Teeth and tongue soften with resplendent warmth.
Notice your cheeks,
Your nose,
Your eyes,
Your forehead,
Your whole face softens with resplendent warmth.
Notice the base of your skull,
The back of your skull,
The sides of your head,
The top of your head.
Your whole head softens with resplendent warmth.
Toes,
Feet,
Legs,
Hips,
Abdomen,
Back,
Chest,
Shoulders,
Arms,
Hands,
Shoulders,
Arms,
Feet,
Hands,
Neck,
Throat,
Mouth,
Face,
Head.
Your whole body softens with resplendent warmth.
Joy and sorrow are the light and shade of light.
Without light and shade,
No picture is clear.
Joy and sorrow are the light and shade of light.
Without light and shade,
No picture is clear.
Hasrat Inayat Khan Abide in that.
Notice your breathing as it is,
As you draw a deeper breath,
Sense the radiant light within.
Be aware of the release of an easeful exhale.
Now notice your natural breath once again.
Notice the light within you and around you.
You can wiggle your fingers and hands,
Your toes and feet.
Notice your body as you shift gently.
You can move in any way and even as you move,
Sensing the resplendent warmth within.
Joy and sorrow are the light and shade of light.
Without light and shade,
No picture is clear.
