Make yourself comfortable in the corpse pose,
Shavasana.
You might like to rest the knees on your cushion or place an eye pillow over the eyes.
Turn the palms up to release heat from the hands.
Slide the limbs a little farther apart,
Releasing heat from the groin and the armpits.
With the eyes closed,
Invite the whole body to soften,
The entire body to melt into this time of rest and integration.
Feel the freshness of the air against the surface of the skin,
Cooling and purifying the entire system.
Begin to deepen the breath.
Invite refreshing air deep into the lungs,
Cooling the body with the rise and fall of the breath.
Bring movement back to the fingers and toes.
Rock the head gently from side to side.
Draw in one leg at a time and give the legs a squeeze,
Loosening up the low back and the hips.
Roll off to the right side.
Take a few breaths here,
Feeling perhaps the coolness behind the heart now that the body has shifted position.
Gently press up to a comfortable seat for closing pranayama and meditation.
You might choose to sit on a cushion or a folded blanket in sukhasana or swastikasana,
Simple cross-legged pose or the sunwheel pose.
As you get settled,
Turn the palms up,
Even out the weight in the hips.
Take some care to lengthen the spine,
Lifting the ribcage high up off the waist from all sides.
Relax the shoulders down the back.
Lengthen up through the crown of the head.
Let the eyes close.
Relax the jaw.
Continuing with Nadi Shodhana,
The channel purifying breath,
Close off the right nostril gently with the right thumb.
Inhale deeply up the left side.
Switch,
Exhale down the right.
Inhale up the right.
Switch,
Exhale down the left.
Inhale up the left.
Switch,
Exhale down the right.
Inhale up the right.
Switch,
Exhale down the left.
Inhale up the left.
Switch,
Exhale down the right.
Inhale up the right.
Switch,
Exhale down the left.
Continue at your own rhythm.
Find a relaxing pace.
Even and rhythmic.
Soothing and settling.
Let these next few rounds be much more gentle,
Much more soft.
After the next exhalation,
Down the left nostril.
Release Nadi Shodhana.
Return the breath to normal.
Scan and feel the imprint of the breath.
To cool down more completely,
We come into Chandra Vedana,
The moon piercing breath.
Close off the right nostril gently with the right thumb.
Inhale up the left nostril.
Switch,
Exhale down the right.
Switch again.
Inhale back up the left side.
Switch,
Exhale down the right.
Switch,
Inhale always up the left side.
Switch,
Exhale always down the right.
Continue.
Switch to inhale up the left.
Find a steady rhythm.
Cooling,
Refreshing,
Settling.
Ida Nadi.
Let these last few rounds be much more soft,
Much more quiet and silky.
After the next exhalation,
Down the right side.
Release Chandra Vedana.
Return the hands to the lap and the breath to normal.
Keeping the eyes closed,
Scan and feel the imprint of the moon piercing breath.
Feel the afterglow,
The nectar of the breath.
Keeping the spine long and the eyes closed,
Drop the mind's attention down into the belly.
Without controlling the breath,
Without changing the breath,
Simply observe the natural movement and sensation of breath in the belly.
Scan all the parts of the belly that are reached by the natural breath.
Follow the breath in the belly.
Bring the attention now to the ribcage without changing the breath.
Observe the natural movement and sensation of breath in the ribcage.
Noticing all the places refreshed by the natural breath.
Follow the breath in the ribcage.
Bring the attention now to the tip of the nose.
Notice the sensation and movement of breath at the rims of the nostrils.
Stay with the breath at the tip of the nose.
Gently begin to deepen the breath,
Releasing the meditative focus.
Draw in a deep breath through the nose and let go of the soft,
Relaxing sigh through the mouth.
Draw the hands together in front of the heart in Anjali Mudra.
Lower the chin down towards the chest,
First bowing to and acknowledging yourself.
Reconnect with your intention for sadhana.
As the head lifts back to center,
Rest the thumbs against the third eye point in the forehead,
Offering a silent bow of appreciation and acknowledgement to others,
Sending out well wishes to friends,
Family members,
Peers,
Spreading the fruits of your practice with others.
Namaste.
