So well done everyone.
Let's make sure that we are in our correct position,
Shavasana.
So we start by making sure that we push those heels away and let the feet and legs fall open.
That's good.
And then if we can we just tilt the hips slightly and we allow the lower back to drop down,
Drop down onto the mat.
Relax the hips,
Relax the groin and the pelvic area.
Make sure that the hands and arms are coming away from the side of the body with the backs of the hands,
Just resting on the ground.
Fingers and hands relaxed.
Remember those fingers are falling into their natural soft curve.
And our final adjustment is to make sure that the shoulders are relaxed and we tilt the chin downwards very gently.
And then we leave the head on the mat in that position so that we have an engaged position and the spine is stretched gently.
And we close the eyes,
We close the mouth and we breathe through the nose gently,
Softly.
Just breathe for a moment or two.
Just allow the breath to come and go naturally on its own accord.
Don't try and shape it or change it or interfere with the breath in any way.
Just let the breath fall into its natural rhythm as we lie in Shavasana.
We tell ourselves that we are exactly where we're supposed to be.
In this moment,
In this space,
Carrying out this action,
This is exactly where you're supposed to be.
There's nowhere else to go,
There's nothing else to do.
This is it.
This is what you planned.
And so we let go.
We just simply let go and allow ourselves to be here,
To be present.
Certainly the mind is full of thoughts,
Full of ideas,
Plans,
Worries,
Concerns,
Wants or desires.
That's fine.
But for now we're just going to let them be because we're going to turn our attention inwards.
As always,
The starting point is the body.
Fingers and toes.
Direct your attention into fingers and toes.
No need to move them.
Just be aware of fingers and toes.
And after a few moments,
We begin to feel that gentle vibration,
A little bit of energy,
A sensation in the fingers and toes.
We feel it.
And we notice that that experience is directly connected to where we are directing our attention.
We feel it.
Fingers and toes.
That's good.
Can be quite subtle,
But it's there.
It's definitely there.
And then without effort,
Without too much strain,
Gently guide that sensation up through the legs and up through the arms and allow the whole body now to be connected to your attention.
Feel the whole body.
Allow that sensation to flow through the whole body.
That's good.
That's good.
And as always,
Don't worry if there are areas which don't respond.
That's okay.
Just go where your mind body field lets you go with it.
Just accept the sensations as they are good or bad,
Soft or strong.
And we're there.
We're there in the body.
And it's our first stage of being fully present in the moment through the body.
Stay with it.
Stay with it.
And as we begin to draw ourselves into the present,
A number of things begin to unfold.
First,
The body is relaxed.
There's a letting go.
There's a softening of the body.
It feels good.
The breath is becoming soft and shallow.
That also feels good.
We just let the breath smooth out and following on behind,
The mind begins to settle.
Maybe only partially at the beginning,
But eventually it will begin to settle,
To settle.
Stay with it.
The deeper the experience of presence,
Of being here,
Deeper you go.
That's good.
That's good.
And as we go a little deeper,
Other experiences begin to unfold.
The body feels open,
Spacious.
Your feeling of the body as a separate physical thing is beginning to fall away.
It seems the body was not as solid as you imagined.
It's more open.
It's lighter.
The dimensions of the body seem to be falling away,
Opening up.
There's a space,
A feeling of empty beginning to happen.
Body is full of space now and ideas such as inside or outside,
You or me,
Past or future.
When you're in this space,
Those things just seem to not concern you,
Not concern you at all.
You're there.
And as the body becomes light and open and spacious,
The breath is almost,
Almost out of your awareness,
But you're present.
You are deeply present now.
And we begin to realize that our sense of being,
Our sense of being here,
Is ultimately nothing to do with the body.
Nothing to do with our thoughts.
We are just present.
We are just here.
It feels wonderful.
That wonderful sense of presence is joyful.
It flows to you.
That sense of presence is you.
That's good.
You feel full of space.
You feel empty,
But also at the same time,
You feel absolutely here.
Stay with it.
Stay with it.
Stay with it.
We're beginning to clear away the obstacles.
We're beginning to go deeper,
Deeper.
If there are thoughts pushing into this space,
That's okay.
Don't identify with those thoughts.
Don't grab them.
Just let them go through that awareness.
Each thing is going to be a part of this.
Each thought,
Each experience,
Each emotion that is now coming up,
We see them as things,
As objects.
They're not you at all.
We allow them to come up into our awareness space.
Notice that if we just watch them and let them go,
That awareness space stays exactly as it is.
We don't allow thoughts to interfere with this experience,
Good or bad.
We stay in this experience.
Stay with it.
Stay with it.
The body has gone.
Breath feels suspended.
Mind is clear like a mirror.
You know this experience.
It's familiar.
It feels familiar because it's you.
Your beingness,
Your inherent nature.
Stay with it.
As we go deeper and open up,
Other events begin to unfold.
Very subtle thoughts,
Subtle emotions,
Soft ideas.
They're there.
They're coming up into that space.
What are they asking you to do?
What do you need to do in response to those subtle,
Subtle sensations,
Those subtle thoughts?
When they come up,
Just align yourself and resolve each and every emotion that comes up.
Maybe you need to write something down.
Maybe you need to speak to somebody.
Maybe there's something you need to do.
Just align yourself to that momentum and then let it go.
Let it go.
Stay with it.
Stay with it.
Well done everyone.
Try if you can to remember this experience.
Try if you can to remember what it was like to first build your awareness space,
To step into your awareness space and stay there.
Remember how it felt and remember what resolve has grown out of being in that space.
What message,
What impulse,
What idea has connected to you in that space?
Remember,
Stay with it.
Stay with it.
Now in a few moments,
We will be lifting ourselves out of yoga nidra.
Take your time.
You've gone very deep.
Don't rush out of this experience.
Enjoy it for as long as you can,
Even though you're beginning to change your position,
To sit up,
To open the eyes.
Very gently,
Flex fingers and toes for me.
Fingers and toes.
Keep the eyes closed for a moment.
Fingers and toes and then let's take our deep yogic abdominal breath right down to the belly and bring those arms right up and stretch and retain.
Push those fingers away,
Push those toes away.
Stretch and retain,
Stretch and retain and release.
Stay as you are for a moment.
Very good everyone.
When you feel ready,
Slide those hands in under the small of the back and bring yourself up into your easy position please.
When you open the eyes,
Try not to look at anybody else.
Don't be distracted.
Just stay with the experience for a moment.
Very good.
Very good.
