Hi everyone,
My name is Maya.
Thank you so much for joining me for this Yoga Nature practice today.
Let's take a couple of moments to get settled into our position before we practice.
Find somewhere where you can lie down and relax and not be disturbed.
Coming down into Shavasana,
Laying down onto your back,
The feet are about hip distance apart,
Just letting your feet flop out to the sides.
Arms by your sides with the palms facing up.
Making any adjustments now that you need to,
As we will remain motionless for the entirety of this practice.
As you settle in,
Let your body sink into the ground.
Allow yourself to become fully grounded where you are.
Starting to become aware of your body as a whole.
From the crown of your head to the tip of your toes.
Noticing the parts of your body which are touching the ground and noticing the space in between your body and the ground.
Feeling the touch of your clothes on your skin and the touch of the air on the parts of your skin which are exposed.
Be aware of all of the sensations in your body.
If you have any analysis of your sensations,
Come back to the moment,
Come back to feeling.
Be non-reactive to the sensations in your body.
Now bring your awareness to your breath,
Witnessing the natural inflow and outflow of breath.
You can now state your sankalpa,
Your intention,
Stating it in a short and positive sentence.
Repeat your sankalpa to yourself with full intention,
Feeling it through your entire being.
Whole body awareness.
From the crown of your head to the tip of your toes.
Whole body awareness.
Bringing your awareness to the crown of your head.
Notice every sensation that you can feel at the top of your head.
There's no need to judge or analyze the sensation.
Feeling everything that's there.
Moving your awareness to your forehead and then down to your eyebrows and your eyes.
Letting your eyes soften and fall to the back of your head.
Become aware of your nose and your nostrils.
Feeling the sensation of air passing in and out of your nose.
Become aware of your cheeks and your jaw.
Become the observer of every single sensation.
Moving your awareness to your ears.
Feeling your whole face and head together.
Whole face and head awareness.
Shifting your awareness to your neck,
The front of the neck,
Back of the neck and sides of the neck.
Whole neck awareness.
If you experience any dullness or lack of sensation,
Just pause in these spots and just notice.
Moving your awareness to your right shoulder,
Front of the shoulder,
Back of the shoulder.
Moving your awareness to your whole upper right arm.
Be aware of your whole upper right arm.
Shifting your awareness to the right elbow,
The right forearm and wrist.
Become aware of the right thumb,
The index finger,
Middle finger,
Ring finger and pinky.
Become aware of all the fingers together.
The right palm and back of the hand.
Feel your whole right arm together from the top of the shoulder to the tip of your fingers.
Whole right arm awareness.
From the top of the shoulder to the tip of the fingers.
Shifting your awareness to your left shoulder,
Front of the left shoulder and back of the left shoulder.
Be a witness to all of the sensations.
Become aware of the left upper arm,
The left elbow and the left forearm.
The wrist,
The left thumb,
Index finger,
Middle finger,
Ring finger and pinky.
All fingers together.
Be aware of the left palm and back of the hand.
Whole left arm awareness.
From the top of your shoulders to the tip of your fingers.
Whole left arm awareness.
From the top of the shoulder to the tip of the fingers.
Shifting your awareness to the chest,
Right side of the chest and left side of the chest.
Notice all of the sensations on your torso,
Stomach,
Navel and lower abdomen.
Become aware of your pelvis,
Whole body awareness.
Become aware from the top of your chest down to the pelvis.
Don't let any sensation escape you.
Moving to the top of your back,
The spine,
Middle back and lower back.
The whole back together.
The top of the back to the bottom of your back.
Whole back together.
Moving your awareness to the right hip,
Front of the hip,
The back of the hip and the buttocks.
The front of the right thigh and back of the right thigh.
Noticing every single sensation.
The right knee,
Front of the knee and back of the knee.
The right shin and the calf.
The right ankle.
Top of the foot,
Sole of the foot.
The right big toe,
Second toe,
Third toe,
Fourth toe and fifth toe.
All of the toes together.
Be aware of your whole right leg together from the top of your hip to the tip of the toes.
Whole right leg awareness.
The top of your hip to the tip of your toes.
Moving your awareness to your left hip,
Front of the left hip,
Back of the left hip,
The left buttocks.
Notice every single sensation.
Front of the left thigh and back of the left thigh.
The left knee,
Front and back.
Left shin and left calf.
Left ankle,
Top of the foot,
Sole of the foot.
Left big toe,
Second toe,
Third toe,
Fourth toe and fifth toe.
All of the toes together.
Become aware of the whole left leg together from the top of your hip to the tip of your toes.
Whole left leg awareness.
The top of your hip to the tip of your toes.
Whole body awareness.
Feeling your whole body as one unit.
From the crown of your head to the tip of your toes.
Whole body awareness.
From the crown of your head to the tip of your toes.
Whole body awareness.
Allowing yourself to just feel.
Become aware of your natural breath.
In flow and out flow.
Notice the sensations of the back of your body as it sinks into the ground.
Whole body awareness.
From the crown of your head to the tip of your toes.
Starting to deepen your breath.
Feel the belly slow and controlled release.
Long deep breaths.
You can gently start to move your fingers and toes.
Taking your time.
Gently awakening the body.
Coming into a full body stretch.
Rolling over to the right hand side.
Pause there.
Gently pressing yourself up into a comfortable seated position.
Pressing your palms together.
Giving yourself gratitude for making time for yourself today.
Giving gratitude to anything else you wish.
Thank you for sharing your practice.
Namaste.
You
