A warm welcome to you wherever you are and whenever you may be.
This is an introduction to dream yoga.
Through this practice,
You will be able to relax your physical body fully and enter consciously into a deep sleep-like state with full clarity of mind.
You will be aware of your environment,
The sounds,
The smells,
And the sensations of your body.
You will experience a state of no thought and feel your consciousness as it appears unveiled and expansive without limitation.
In this clear state,
There is complete peace,
A knowing of being.
In preparation for dream yoga,
Choose a private space that is well-lit and quiet where you will be undisturbed for the duration of the practice.
As we wish to maintain our awareness,
It is best to practice dream yoga during the day when we are fully awake rather than before sleep.
Wear comfortable,
Loose-fitting clothing and have access to a blanket if necessary.
It may help initially to begin in a reclining chair that supports the head in a relaxed state or if you are more comfortable,
Lay on your back with your head and shoulders raised so that you are not lying fully flat.
This posture will help in keeping your awareness in the realm of consciousness rather than falling asleep.
Check that your body is well-supported in all areas and that there is no tension in the lower back.
Place a bolster under your knee to take any strain off the lower back if necessary.
Place your arms in a relaxed manner,
Slightly bent at the elbows,
Hands open with palms turned up to the ceiling,
Fingers relaxed.
Push through your heels and feel the stretch in your calves and hamstrings before releasing and relaxing the legs fully,
Letting the feet flop,
Relaxed outwards.
Scan your head for any tensions that may be obvious,
Soften the forehead,
Note any tensions at the brows and consciously release it.
Let the eyes close gently by themselves and feel them being pulled more deeply into their sockets,
Soften the cheeks,
Release the jaw,
Teeth apart,
Relax the tongue.
Breathe quietly through your nose,
Be aware of the breath in its natural state,
Let it come and go as it wishes.
Note that as you relax,
The exhalations naturally become longer and the breath becomes more subtle.
Feel your body breathing,
Enjoy the feeling that relaxation brings you,
Feel your body release into silence,
Feeling safe,
Supported and secure.
In this relaxed body state,
Turn your attention to the sounds in your environment,
Hear the various sounds without labelling them,
Become aware of the most distant sounds,
Arising and falling,
The quality of each sound,
The durations,
The variations in pitch.
Bring your attentions to the sound in your immediate environment,
In your room,
In your space.
Note how effortless your attention can be directed,
From distance to closeness,
Again become aware of the various sounds and their qualities,
Without losing the sense of your body.
Slowly open your eyes,
Slightly,
Letting the light of the room stream into your being.
Maintain your relaxed and open state,
There's no need to focus on anything,
Experience the light in a diffused warm glow.
Take a deep breath and as you exhale,
Let your eyes close slowly and allow yourself to return to the growing stillness inside,
Feeling safe,
Supported and secure.
Sink deeply into rest,
Be conscious of your body resting,
Be conscious of the subtle breath.
Bring your attention to the thoughts appearing,
There may be thoughts about memories,
Thoughts about the present,
Thoughts about the future,
Plans that you may have had,
Fantasies that appear.
Begin to see all thoughts as story forms,
With a beginning,
Middle and end.
The stories can be extended through giving them attention,
Or they can be dissipated if the attention is taken away.
Let thoughts arise,
Anticipate,
Arise,
Anticipate.
Be aware of the canvas or the screen on which these thoughts have their being,
Arising and falling.
Simply observe without reaction,
Without interaction.
Focus your thinking,
Let space appear between thoughts,
Let thoughts appear in space.
Be aware of silent being,
Be aware of relaxed body,
Be aware of silent being,
Be aware of sound,
Be aware of silent being,
Be aware of subtle breath,
Be aware of silent being,
Be aware of subtle breath.
Return slowly to the sensations in your body,
Feel yourself fully embodied,
The tips of your toes,
Your heels,
Your calves,
Thighs,
Buttocks,
Torso,
Arms,
Hands,
Fingers,
Shoulders,
Neck and head.
Simply listen to the sounds in your environment,
Connecting with the present moment as it is.
Open your eyes slowly,
Letting the light of the room stream into your being.
Maintain your relaxed state,
No need to focus on anything,
Experience the light in the diffused warm glow.
Feel contentment in your entire being,
Feel gratitude welling up from your compassionate heart.
Today,
As you involve yourself in this world,
Bring your inner peace with you,
Share it with others and include others in your space.
This is the end of dream yoga.
