Hey there folks and welcome to the Indra class today.
Today's class will be a shorter class and we'll just be moving through about a 10 minute rotation of consciousness and then I will fade off into silence and you can take as long as you want to in Shavasana or you could maybe just go right into bed from there or you could sit up and take a seated meditation.
So I'll begin now and then I will again just fade off into the background.
You won't hear me officially end the class or anything and you can continue for as long as you want to.
So lay down onto your back,
Find somewhere comfortable,
Maybe it's on your yoga mat,
Maybe it's on your couch or maybe it's in bed.
And just allowing your body to rest into its breath here and smooth the breaths in and smooth the breaths out through the nostrils.
Become aware of your right hand,
The right hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of the hand.
Become aware of your palm,
Back of the hand,
Wrist,
Lower arm,
Elbow,
Upper arm,
The shoulder,
Armpit,
The right side of your waist,
The right hip,
Right thigh,
Kneecap,
Calf muscle,
Ankle,
Heel,
Sole of the right foot,
Top of the foot,
The big toe,
Second toe,
Middle toe,
Fourth toe,
Little toe.
Now become aware of the left side of your body,
Left hand,
Left hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of the hand,
Back of the hand,
Wrist,
Lower arm,
Elbow,
Upper arm,
The left shoulder,
Armpit,
The left side of your waist,
The left hip,
Left thigh,
Kneecap,
Left calf muscle,
Ankle,
Heel,
Sole of the left foot,
Top of the foot,
The big toe,
Second toe,
Middle toe,
Fourth toe,
Little toe.
Now go to the top of your head,
The forehead,
Both sides of the head,
Right eyebrow,
Left eyebrow,
The space between the eyebrows,
Right eyelid,
Left eyelid,
Right eye,
Left eye,
Right ear,
Left ear,
Right inner ear,
Left inner ear,
Right cheek,
Left cheek,
Nose,
Tip of the nose,
Upper lip,
Lower lip,
Tongue,
The inside of the mouth,
Chin,
Throat,
Right side of the chest,
Left side of the chest,
Middle of the chest,
The navel,
The abdomen,
The upper thighs,
The shins,
The tops of your feet.
Become aware of the whole right leg,
The whole right leg together.
Become aware of the whole left leg,
The whole left leg together.
Both legs together,
Both legs together.
The whole right arm,
The whole left arm,
Both arms together,
Both arms together.
The whole of the back,
The buttocks,
The spine,
And shoulder blades.
The whole of the front,
The abdomen,
The chest,
The thighs.
The whole of the back and front together,
The whole of the back and front together.
The whole of the head,
The whole of the head.
The whole body together,
The whole body together,
The whole body together.
Feel your body on the floor,
The meeting points between your back and the floor,
The head and the floor,
The shoulder blades and the elbows and the hands on the floor,
The buttocks,
The calves,
And the heels on the floor.
Feel all the meeting points of your body and the floor together.
Notice your tongue,
The inside of the mouth,
The teeth,
Jaw,
Lips,
And the mouth.
Feel your lips.
Notice your nose and your nostrils and the insides of the nostrils.
The eyes are heavy in their sockets,
Temples,
The ears,
The top of the head.
Relax your whole face.
Notice your hands and your fingers connecting up through the shoulders and the chest.
Your whole chest and arms are completely relaxed.
Your hips and your thighs and your lower legs and your feet.
Whole body.
Whole body is completely relaxed.
Whole body.
Completely relaxed.
Whole body.
Whole body.
