I invite you to become comfortable as I guide your awareness through the practice of yoga and sampanidra.
Begin by making the appropriate adjustments.
Perhaps you turn down the lights,
Supporting your body in an upright or reclined position.
Begin to make your way into stillness.
Inviting in the sensation of deep rest and nourishment.
Bring your awareness to the rhythm of your breath.
Observe the breath flowing in through the nostrils,
Filling the lungs and the abdomen.
Begin to feel your body softening as relaxation sets in.
We'll begin by stating our sankalpa,
Our resolve.
I invite you to go deep within your heart and listen for the heart's deepest longing.
What does your heart desire?
It's a sankalpa,
An intention affirmation based on your heart's longing.
A positive statement in the present tense as though it is already happening.
Your sankalpa can be a simple statement.
For example,
I flow through life with ease and peace.
I am relaxed.
Pausing for a moment,
Feeling the rhythm of your breath and creating your own sankalpa,
An affirmation based on your heart's longing.
State your sankalpa three times silently to yourself.
In a moment,
I will guide your awareness through the body.
Simply feel each part as it is mentioned without moving.
Travel through your body.
Welcome all sensation just as it is.
Bringing your awareness to the mouth,
Feel sensation of your tongue,
Your jaw,
Your lips,
Your nose.
Notice where the lips touch.
Begin to feel the sensation of your nose,
The breath moving in and out through your nose and your right eye.
Feel the muscles around the right eye softening and the left eye softening.
Bring your awareness to the top of your head and the back of your head.
Move your awareness to your right shoulder,
Observing the sensations of the right shoulder,
Your right elbow,
The right wrist.
Awareness moves to your big thumb.
Your second finger.
Third finger.
Fourth finger.
The little finger.
Relax.
Let the body move at ease.
Moving your awareness to your left shoulder,
Observing the sensations of the left shoulder,
Your left elbow,
The left thumb.
Second finger.
Third finger.
Fourth finger.
Little finger.
Relax.
Let the mind be at ease.
Bringing your awareness to your heart center,
Observing here the sensations resting at your heart center,
Your right hip,
The right knee,
Your right ankle.
Relax.
Let the body sleep.
The right big toe.
Second toe.
Third toe.
Fourth toe.
Little toe.
The body sleeps.
Awareness moves to the left hip.
Observing the sensations that arise in the left hip,
The left knee,
The left ankle.
Your left big toe.
Second toe.
Third toe.
Fourth toe.
Little toe.
Relax.
Let the mind sleep.
The awareness moves to the top of your sacrum.
The navel center.
Awareness moves to the heart center.
Observing here all the sensations resting at the heart center.
Your throat center.
And awareness moves to the midbrain,
Your third eye.
Awareness rests here at the midbrain,
Observing any sensation that may present itself.
Gently,
Guide your awareness back to the breath.
Begin to notice your breath.
Notice the breath as it flows through you.
Observe the in breath and the out breath.
With each exhale,
Imagine a wave passing downward through your body,
Carrying away tension.
And as you inhale,
A fresh wave flows upward through your whole body,
Bringing a sense of calm to every cell.
Exhale.
Wave flowing downward through your body,
Carries away fear.
Inhale.
Fresh wave upwards brings serenity.
Gently exhale.
Wave flowing downward through your body,
Carries away doubt.
And as you inhale,
A fresh wave moves upward,
Bringing confidence.
Follow the flow of your breath.
Each exhale releasing what no longer serves you.
And with each inhale,
Inviting renewal,
Grace,
Peace,
Calm.
Gently,
Bring your awareness back to your sankalpa.
Repeating it silently to yourself.
This affirmation based on your heart's longing.
Breathe in this positive statement as though it is happening in present time.
Gently,
Bringing your awareness back to your physical body.
Remaining in stillness.
Observe the physical body.
Invite the breath to deepen.
It's time to come back.
Allow breath and awareness to move your fingers and your toes.
Reawakening.
Breath and awareness.
Re-enliven.
And when you're ready,
Slowly blink the eyes open,
Bringing yourself back to this present moment.
Feeling the sensation of peace and calm that you have cultivated.
Carrying it with you for the remainder of your day.
