Welcome to the first practice of module one inside of the program Heart Map.
Begin this practice of yoga nidra by setting up in the shape of shavasana,
By laying flat on the floor,
Supporting the back of the head and maybe even the back of the thighs.
You could drape a blanket over the body and leaving the palms upward and exposed.
Let yourself begin to settle heavy into the earth here.
Know that you are safe and that the space that you've chosen supports your practice.
And through this feeling of safety you can begin to close your eyes and attune awareness into the layer of breath.
And through the layer of breath you're cultivating softness inside of the body by focusing the mind,
By creating a one-pointed focus for the mind to follow inside of this intimate connection to breath.
And as you follow the breath in and you see where it travels and you feel how it feels,
And then noticing what it feels like to breathe out and how the body responds to this exhalation.
And each cycle you're becoming more and more aware of the body's response to breath.
And you take your time breathing deeply and connecting the depth of your breath into the quality of life,
This connection of life.
The deeper the breath the more meaningful and connected life will be.
And the deeper the breath the more the body responds with softness.
Each finger begins to let go and each toe loses its hold and the tongue falls away from the roof of the mouth.
And the eyes drop back and the skull begins to widen.
And you feel the magnificent release of body into earth.
Inside of this moment,
Inside of this practice,
We use the tool of sankalpa.
Bring conscious energy into the space of the heart,
Just behind the sternum and off to the left,
Between the power of the lung.
And as the inner eye awakens and the heart becomes a visual you can see through the mind's eye,
Call upon the sankalpa that you have discovered your own personal I am statement.
This remembering of who you are and this knowing innately that this is you.
And with this inner visual and inner feeling of the physical heart,
Open it up and begin to place inside the sankalpa,
Silently repeating three times your I am statement.
I am.
I am.
I am.
And you know that the heart holds memory and you know that the heart has its own brain,
Own magnetic field.
And it is powerful and is receiving.
And you can trust in the heart's ability to hold the sankalpa,
To anchor it heavy into the base of who you are and you can leave it now.
We'll begin to explore the physical sheath through rotation of consciousness.
And we'll engage with this inner visualization through the mind's eye again and nothing changes about the shape of your body.
You remain completely still and completely at ease.
And as we move through the body and awareness flows through each space,
Each part,
Release the tension from that area of the body and feel it relax as you move on.
Gather awareness into the right hand thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Palm of your hand.
Become aware of your palm.
And now the back of the hand.
Wrist.
Lower arm.
Right elbow.
Upper arm.
Shoulder.
Armpit.
Right waist.
Right hip.
Right thigh.
Your kneecap.
Calf muscle.
Ankle.
Heel.
The sole of the right foot.
The top of the foot.
Your big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
And all of the tiny spaces in between the toes.
Settling into the left hand thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Palm of your hand.
Back of your hand.
Wrist.
Lower arm.
Left elbow.
Upper arm.
Shoulder.
Armpit.
Left waist.
Left hip.
Left thigh.
Knee cap.
Calf muscle.
Ankle.
Heel.
Sole of the left foot.
Top of your foot.
Big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
We'll now begin to move our awareness to the back body.
Becoming aware of the right shoulder blade.
Left shoulder blade.
Right buttock.
Left buttock.
Whole spine.
And now the whole back together.
Traveling to the top of the head.
Feel the top of your head.
And now feel your forehead.
Feel both sides of your head left and right.
Right eyebrow.
Left eyebrow.
The space that rests between the eyebrows.
Your right eyelid.
Left eyelid.
Right eye.
Left eye.
Right ear.
Left ear.
Right cheek.
Left cheek.
Your nose.
And the very tip of your nose.
Upper lip.
Lower lip.
Your chin.
Throat.
Right chest.
Left chest.
In the middle of your chest.
Your navel.
Abdomen.
Feel the whole of your right leg.
Whole of your left leg.
And now feel both legs together at once.
The whole of the right arm.
The whole of the left arm.
Both arms together.
The whole of your back.
Buttocks.
Spine.
Shoulder blades.
The whole of the front.
Abdomen.
Chest.
And now feel the whole of the back and the front together.
Whole of your head.
Whole body together.
Feel your whole body together.
Feel your whole body together.
It is in this time that the body is sleeping,
But the mind should be awakened.
Seeking self-awareness.
The mind is eternally seeking in this moment.
Heighten the awareness of the mind.
Soften the physical air.
Be here in your whole body.
And begin to see your body as it is lying on the floor.
See your body as it lies here so perfectly still.
So completely relaxed.
Visualize this image in your mind.
From this image,
Begin to see the belly lift inside of your body as the breath is drawn in.
And then watch the belly hollow as the breath is released and the body softens.
And it is in this moment,
These moments of eternal receiving and releasing,
Where we are being one with nature.
Receiving breath.
And releasing breath.
No attachment.
Feel the flow of breath as it moves in and out of your lungs.
Trying not to change the rhythm.
Trying to be as organic and natural as possible.
Feel the flow of breath.
Now bring awareness on the movement of the belly.
Hone concentration on the subtle navel movements.
The belly is rising.
And the belly is falling.
With each and every breath expanding and contracting.
Concentrate on this movement and how it sinks with your breath.
To bring awareness back into the mind,
We'll begin to count the breath backwards from the number 23.
Back down to 1.
And there is no rush and no finish line.
And if you lose focus and you lose count,
Come back to the number 23.
Breathing in 23.
Breathing out 23.
Breathing in 22.
Breathing out 22.
Mentally repeat these numbers.
Stay focused and aware.
Begin again if you lose count.
Releasing the counting of breath.
Come back into the rhythmic fluidity of your own natural cycle of breath.
Let go of all control.
Let yourself be completely enamored by the physical you.
By the miracle of breath.
The miracle of life.
And the intelligence that lies inside.
In the dark expanse of the closed eye.
Let yourself drift into this space of wonder.
Stay aware.
Stay awake.
Let your mind go.
If thoughts begin to take over,
Come back into your breath.
Find your sanctuary inside of the breath.
Let the mind widen and expand.
Calling back awareness into the center of the heart.
Which is the center of you that exists just to the left of the sternum.
And you can find yourself lost in its rhythmic beating.
Opening the door to your heart.
Begin to plant once again your sankalpa.
The same resolve.
The same knowing.
Three times.
I am.
I am.
Relaxing all of your effort.
Bring your mind outside.
And become aware of your breath.
Become aware that you are being breathed.
Become aware that your breath is a co-creation.
An invitation from the universe.
Of connection.
Awareness of your whole body.
And awareness of your breath.
Your body lying totally relaxed on the floor.
Breathing quietly.
Rhythmically.
Bring awareness of your body from the top down.
From the crown of your head to the tips of your toes.
Become aware of the floor.
Become aware of where you are inside of the room.
Become aware of all of your surroundings.
Lie here for some time.
Keep your eyes closed.
And sense yourself without the external vision.
Feel your inner senses.
Feel your inner senses begin to awaken the external senses.
And then when you're ready.
You may begin moving your body.
Stretching.
Releasing.
Moving.
In whatever way speaks to you.
Please take your time getting up.
This is an optimum state of creativity.
Absorb it.
And when you are sure that you are awake.
Slowly start to open your eyes.
And the practice of yoga nidra is now complete.
Hariyom Tat Sat.
Hariyom Tat Sat.
Hariyom Tat Sat.
