So finding yourself lying here on your back.
Cozy and comfortable.
You can gently dip your chin down towards your throat once or twice just to lengthen out the back of your neck.
Then let the chin settle where the neck feels most comfortable.
Take a moment to feel into the length of your spine.
Down into the hips and the backs of the legs,
The heels.
Just take a moment to feel the whole of your body connected down into the ground.
Gently draw your awareness up towards your ears.
And begin to notice all the sounds around you,
Starting with the most distant sounds you can hear.
Let your awareness spread out like the light of a lighthouse gently sweeping through the world around you,
Listening to the sounds outside of the room that you're in.
And when you find any particular sound,
Just let your awareness move on to the next,
And the next,
And the next.
Not settling on any particular sound.
But just.
.
.
Noticing the whole of the soundscape around you.
To the front,
To the side,
To the back.
To the side again,
And then slowly but steadily begin to draw the awareness back in towards yourself.
So circling your awareness in the room that you're in.
There might be no sound,
But allow yourself to hear that too.
Still staying with the awareness of sound.
See if you can now draw in your sense of hearing so that what you hear is the soft,
Subtle sound of your own breath.
Not breathing louder in particular or such.
Just refining your sense of hearing to notice the subtle sound of your own breath.
Listening to the sound of your breath,
Follow the sensations of that breath down into your chest.
Releasing your sense of hearing now and just feeling the breath as it moves in the ribcage.
Maybe even feeling the breath radiating out into the whole of the body.
And it's in this place where we'll embody our Sankalpa.
So if you have a word for it,
If you have a phrase for it already,
You are welcome by all means to repeat it to yourself internally a few times with a lot of emphasis and feeling.
But if all that you have in this moment is just the feeling of what you wish to be this year.
You're welcome just to feel that as deeply as you can right now.
The words can come later.
But again just find that place in your body that holds the quality of where you want to live from.
Find that place of your highest being.
Breathe into it and let it move throughout the whole of your body.
One more breath as you deeply embody the seed.
Of what you will become.
From here we'll move awareness throughout the whole of our body.
So shifting the awareness to your right hand,
Placing your awareness in your right hand thumb.
And then simply keep moving your awareness with the sound of my voice as I name the different parts.
Right hand thumb,
Second finger.
Third finger.
4th finger.
Fifth finger.
Palm of the hand,
The wrist.
The lower arm.
Elbow.
At the arm.
Shoulder.
Right armpit.
Right side of the chest.
Right side of the waist.
Right hit.
Right thigh Knee.
Now your leg.
And cold.
Right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Left hand thumb.
Second finger.
Third finger.
Fourth finger.
5th finger.
Palm of the hand,
Wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder.
Left armpit,
Left side of the chest.
The waist,
The hips.
Left upper thigh.
Blue.
Lower leg.
Ankle,
Left big toe,
Second toe,
Third toe.
Fourth toe,
First toe,
Both of the heels together.
Both of the legs together.
The buttocks.
The lower back.
The middle bar.
Upper back.
Right shoulder blade,
Right.
Right hand,
Left shoulder blade.
Left arm.
Left hand.
The back of the neck.
Back of the head.
Crown of the head,
Forehead,
Right eyebrow.
Lift eyebrow.
Eyebrow center.
The right eye,
The left eye,
The bridge of the nose,
Tip of the nose.
Right cheek left cheek,
Bridge of the nose,
The tip of the nose,
The right nostril,
The left nostril.
The whole of the nose.
Upper lip.
And now we're left the space where the lips meet.
The inside of the mouth.
Roof of the mouth.
Hollow of the mouth.
Inside of the right cheek.
Inside of the left cheek.
The upper teeth.
And lower teeth.
Your tongue.
The place where the lips meet.
The whole of the mouth.
The chin.
Is spare.
The right collarbone,
A less color burn.
The hollow between the collar bones.
Right side of the chest.
Next slide of the chest.
Right breast,
The left breast,
The center of the chest.
The center of the chest.
The belly,
The navel.
The navel moving up and down with your breath.
Take a moment to rest your awareness on the navel moving up and down with the breath.
On your next exhale,
Move the awareness out with the breath,
Finding the nostrils.
Feeling the breath as it moves in and out of the nostrils.
And feel the breath moving in through the nose,
The head,
Down the throat,
Into the chest.
Maybe even all the way into the belly,
And just feeling the whole of each breath.
As he moves in and out.
From here we'll count our breaths backwards.
So starting at 27.
I'll help you count the breaths to begin and then you can continue by yourself.
We'll count the breath as follows.
Inhale,
27.
Exhale 27 times.
Inhale,
26.
Excel 26.
Inhale,
25.
Exhale,
25.
Inhale,
24.
Exhale,
24.
Keep counting the breaths at your own pace now.
Slowly counting backwards.
And if you lose track or you drift away,
You can just come back to the beginning and start again.
Gently reduce the counting of the breaths.
Become aware once more of the whole of your body resting on the ground.
I invite you now to embody different sensations as deeply and as fully as you can,
Feeling them down into every cell of your being.
First,
I invite you to feel.
Contraction.
So pulling inwards,
Making yourself as small and as compact and as tight and as dense as you can.
Feeling all of your body,
All of your being moving into one singular point.
Be pulling yourself inwards,
Inwards,
Inwards.
Feel into the heaviness,
Into the density.
And then releasing that,
Moving into the opposite,
Feel yourself moving into expansion,
Opening up,
Becoming light and spacious and radiant.
Feeling yourself expand beyond the limits of your physical boundaries keep reaching,
Feeling into the lightness,
The subtle Tingles.
Reaching yourself out as far as you can.
Then with the next exhale,
Again reversing it,
Contracting inwards.
Going slow or fast but feeling yourself come back into the sense of density,
Groundedness,
Solidity.
Keep deepening into it.
Feeling yourself as heavy as the whole of the earth.
Feeling the gravity that you exert on all around you.
Then again,
Feel yourself reverse that,
Moving into spaciousness,
Becoming as light as the air itself.
Expanding into space And then drawing yourself back to where you feel most comfortable in between those two spaces,
Letting yourself rest there,
Holding both sides.
Holding both the groundedness and the space.
The heaviness and the lightness.
Now gently drawing the awareness up towards the space between your eyebrows.
Feeling the space of the third eye.
Take a moment to just rest all of your awareness there,
Feeling the body come alive in that tiny little circle.
Gently letting it expand.
Lightness opening up that area,
That space of the body.
Then letting that sense of lightness move with your breath so we inhale bring that sense of lightness into the middle of the skull into the center of the brain.
And then exhale,
Bringing it back to the third eye.
Inhale.
To the center of the skull.
Exhale through the third eye.
Inhale,
Center of the skull.
Exhale,
Third eye.
Gently feel that pulse,
Visualize it as a light.
Moving back and forth gently with your breath.
Feeling the whole of your head become spacious and open.
Feeling a softness and vitality seeping down into the body.
Just keep pulsing the light back and forth.
Inhale to the center of the skull.
Exhale,
So die on your next breath as you inhale.
Feeling this pulse come to the center of your skull.
I invite you to visualize it as a seed of light.
Taking a moment to feel into the nature of the seed.
Feeling inside of it all of the qualities.
That you wish to deeply embody in your being.
With every breath you take,
The light grows brighter,
The seed glows.
There's a warmth that exudes,
Gently radiating outwards.
Feel it radiating out through the crown of your head.
And then breathing it down into the throat.
We feel its warmth and light radiating here.
In the throat.
Breathe it down into your chest,
Letting it rest in your heart space.
And then again with every breath just feeling the light and the warmth of the seed radiating into the chest and beyond.
Breathing the seed down into your belly.
With every inhale,
Feeling its light and its warmth radiating outwards,
Upwards,
Downwards,
Letting it fill all of your belly.
Then breathing that seed of light,
That seed of embodied being down into the pelvis.
Feeling its warmth and its light there,
Expanding,
Radiating,
Holding.
And then breathing that seed of light down to the perineum,
The space between the genitals,
Where the torso finds its limits and holding it there and again breathing into the light and the warmth.
From here the cell over the seed splits in two and each travels down to the feet,
One in the left foot,
One in the right foot.
Again,
Feeling their warmth and their light.
Warming into your feet and up into your legs,
Into the pelvis and the chest.
And then feeling the whole of your body infused.
With the lightness and warmth of this seed.
Feel the whole of yourself infused.
With the fragrance of your highest being.
With the bliss of existence.
I invite you to.
.
.
Once again,
Very gently become aware.
Of your sankalpa.
Your intention.
Your reason for being.
Whether it's a word or a sensation in your body,
Allow yourself to feel it deeply with presence.
And then becoming gently aware of the body resting on the ground.
Becoming aware of the sound around you.
The feeling of your breath as it travels in and out of the body.
No need to open your eyes yet,
Just meet the world through your other senses.
If it feels good,
You can take a big stretch.
And gently curl onto your side The practice of Yoga Nidra is now complete.
