Please get comfortable.
Lay down or sit supported.
Choose any position that is comfortable right now.
Bring your attention to your mouth.
Start moving your jaw all around to release tension.
Let it go up and down,
Side to side and all around.
At your mouth rest with your teeth parted slightly.
Take a nice big breath in through your nose and side out through your mouth.
Do this a few more times at your own pace.
Setting aside anything that's happened before this moment.
Setting aside anything that is happening after this practice.
Bring all of your awareness into your practice for the next 20 minutes.
Begin to experience the stillness even more.
Know that you can move but if it feels good.
Allow yourself to enjoy this stillness.
This chance to do nothing.
Effortless awareness.
No need for concentration or thinking.
Let the mind rest.
Be aware with your heart.
Now is the time to state a heartfelt resolve,
A sankalpa.
If you have already sankalpa,
Allow the joyful feeling of it to arise now.
If you don't have one,
You can use I am calm.
I am healthy.
I am love.
State your sankalpa now three times with clarity and feeling.
Now I will name different parts of the body.
Allow awareness to float effortlessly from point to point.
Start by floating awareness to the point between the eyebrows.
Effortless awareness of the point between the eyebrows.
The hollow of the throat.
The right shoulder joint.
Moving freely to the right elbow joint.
First joint.
The right thumb.
The tip of the index finger.
Tip of the middle finger.
Tip of the ring finger.
Tip of the little finger.
The right wrist joint.
Elbow joint.
Other joint.
Shifting awareness to the pelvic area.
Feel the volume of the space in the pelvic area.
Right knee joint.
Ankle joint.
The right foot thumb.
The tip of the second finger.
Tip of the third finger.
Tip of the fourth finger.
Tip of the little finger.
Shifting awareness to the hollow of the throat.
Right shoulder joint.
Elbow joint.
Wrist joint.
The left thumb.
Tip of the index finger.
Tip of the middle finger.
Tip of the ring finger.
Tip of the little finger.
Moving freely to the left wrist joint.
Elbow joint.
Shoulder joint.
Shifting awareness to the pelvic area.
Feel the volume of the space in the pelvic area.
Left knee joint.
Elbow joint.
The left foot thumb.
The tip of the second finger.
The tip of the third finger.
Tip of the fourth finger.
Tip of the little finger.
Shift your awareness to the hollow of the throat.
The heart center.
The right side of the chest.
The heart center.
The left side of the chest.
The heart center.
The heart center.
The heart center.
Resting awareness at the heart center.
No thinking,
Just feeling.
Relax your tongue completely on the floor of your mouth.
Imagine your breath flowing in and out through your heart.
Slow down your breathing.
Breathe through your heart six seconds in and six seconds out.
Breathe in two,
Three,
Four,
Five,
Six,
Breathe out two,
Three,
Four,
Five,
Six.
Continue to breathe in and out through your heart in this pace.
Tongue is relaxed on the floor of your mouth.
Now imagine a huge beam of love and light pouring in through the top of your head.
This is the universe love for you.
Life energy pouring in every moment.
Feeling your body,
Mind and energy field.
The flow of energy from the universe pours in through the top of your head.
Imagine that flow energizing all of your body's energy centers.
Especially your heart center.
Notice the color of your heart energy.
Now send a beam of that energy to a person or a place that makes you feel wonderful.
And fold that person or place with your heart energy beam.
And feel all the compassion and love that connects you with that person or place.
Tongue is relaxed on the floor of your mouth.
Breathing six seconds in,
Six seconds out.
And now expand that heart energy to embrace every single atom in the universe.
Imagine your heart energy radiating out from your heart to send love and compassion to every single atom in the universe.
Your heart energy radiates out to connect with every single atom in the universe.
Now narrow your heart energy,
Focus again to just that one person or place that makes you feel wonderful.
And now detach your heart energy beam from that person or place and bring it completely back inside your own heart.
Feel this loving energy in your heart.
Feel it expand and flow out throughout your whole body.
Down through the arms to the fingertips,
Down through the legs to the toes.
Loving energy is pulsing,
Radiating throughout your whole body.
Rest in this healing space for a while.
While you're settled here in this deep,
Peaceful state of love,
Allow your sun Kalpa,
Your heart's desire to arise again.
Repeat your sun Kalpa mentally with full feeling and awareness three times now.
Feel the beauty of your sun Kalpa,
Your heart's desire growing from deep within you,
Blossoming at your heart center like a radiant flower.
Now bring awareness back to your body.
Feel your body resting still.
Become aware of your arms and legs.
Become aware of meeting points between your body and the floor.
Keep awareness of the room,
Walls,
Ceiling,
Noises in the room and noises outside.
Lie quietly for a few moments and keep your eyes closed.
Start moving your body and stretching yourself.
Please take your time,
Do not hurry.
When you're sure that you're wide awake,
Sit up slowly and open your eyes.
The practice of Yoganidhra is now complete.
Keep you
