Welcome everyone and thank you for shooting to take a pause out of your busy day to meditate with me.
And just like always,
Set the mood of your room.
And tonight is learning the art of healing ourselves through a technique called yoga or yogic sleep,
A practice of relaxed meditation where we are fully conscious yet accessing the state between waking and sleeping.
So for tonight,
Let's find a comfortable position lying down on our bed as we relax and prepare for sleep.
When you're settled,
Begin to gently close your eyes,
Keeping them soft and relaxed.
We take a deep breath in and watching the natural flow of our inhalations and exhalations.
Each breath allows us to relax even more,
Where we feel the pull of gravity as we let go in this pose of surrender lying down and feeling the lifting of the earth from underneath where we feel supported.
Each breath we sink deeper into relaxation,
Feeling that natural rhythm of the softness of our breath.
If it's helpful,
Go ahead in your mind's eye,
Seeing the rise and fall of your belly or your chest.
You may hear external sounds that can distract the mind from turning inward.
Allow these sounds to fade into the background and they help you in turn melt into your bed to relax even further.
Feeling your breath begin to soften and deepen,
Allowing the mind to breathe where the mind starts to fade away as you untangle and release yourself from them.
You are relaxed,
You are supported,
You are safe,
You are well.
As you become fully present in this moment,
You allow your heart and mind to create distance from worries of the past and anticipation of the future.
In this space,
You are able to look at things as they are without attaching our own narrative to it or getting caught up by them.
Let's set a personal intention for your practice today,
Thinking what aspect in our life that needs healing,
Could be healing for yourself,
For someone,
Healing from a circumstance or an environment.
It could be physical,
Noting a specific area of your body or mental healing,
For instance,
The way we talk to ourselves,
The pattern of thinking that we've noticed,
Or maybe an emotional healing.
Allow yourself to look back in time without attaching your narrative to it.
And when you have it,
Hold that gently in your mind's eye as if you're holding that intention on your hand without gripping it too tight.
Picture a bright shining light radiating on your feet.
The color is the first thing that comes to mind.
This warm light grows brighter shining through your toes.
The light now moves towards the soles of the feet.
You feel the temperature on the bottom of your feet,
Whether cold or warm.
The light now grows to reach the tops of your feet and your ankles,
And they start to soften you.
Start to curl your toes and tense them up as tight as you can.
Tighten them as much as you can,
Even the soles of your feet.
Your ankles also start to tense up.
Hold the tension.
Then release the tension.
Stretch out ten toes,
Giving as much space in between each toe.
Then relax,
Stretching out the base and the tops of your feet and rotating your ankles.
And come into stillness once again.
Bright light encapsulating your entire feet,
Inducing softening of that entire air.
The light moves up towards your shin and your calf muscles and growing all the way to your knees and the back of the knees.
Begin to tense this area of your body,
Locking the knees to straighten the leg,
Reaching through the heels and tensing the lower leg muscles.
Then release,
Soften.
You feel each muscle and fiber relax.
You see the light then move up to your front thighs and back hamstrings,
All the way to your glutes and pelvis.
Then begin to tense your quad and hamstring muscles,
Your glutes and your pelvic floor muscles.
Keep them tense and tighten even more,
Squeezing everything.
Then gently release,
Let the tension go.
Allow softness and relaxation to come in.
Allow yourself to sink into the support of the earth beneath you.
Let go even the most subtle hint of tension in the deep crevices of the hips and legs.
Now your entire lower body is completely relaxed as you see the same bright light encapsulating half of your body.
Begin to allow the light to move up towards your belly,
Your rib cage,
Diaphragm,
Lungs and chest.
Explore where you are subconsciously holding tension.
Could be the breath,
The belly,
The side body.
Allow yourself to discover the nukes and corners within you without placing judgment or the need to correct.
Give yourself total freedom to explore.
Explore each vertebra of your spine as well,
From the top of your hips all the way to the base of your head.
Then gather the stored energy within those areas and squeeze them in as tight as you can.
Hug them all into your midline in the center of your spine.
Hug all the energy into the body even tighter.
Then place it outwards in all directions.
The expatsiveness and lightness the air brings to the body.
Even the worries that you carry on yourself begin to melt away from you.
The light continues to travel to the top of your shoulders,
Tracing your entire arms,
Elbows,
Wrists and your chin fingers.
Notice the temperature of your palms here.
Gently give your fingers a wiggle to loosen them a bit.
Actually as you find yourself clenching to a fist,
Take a few breaths in this moment and begin to explore your own body.
Now begin to make fists with your hands as you clench,
Tensing the entire arms and even shoulders may hike up towards the ears.
And even feel your back muscles engage and tense up.
Feel the tension building as you gather all unwanted energy stored.
Hug even tighter on the last few breaths.
Then release,
Relax.
Then curl your fingers,
Stretch them out and give them space.
Rotate your wrists and gently wiggle your arms as you bring your shoulders to relax back down.
In this space in our body,
Here we let go the remnants of whatever we cling to that causes our own misery.
If it's out of your hands,
It deserves freedom from your mind too.
The light now grows bigger and moves up towards your neck and enveloping your whole head.
For even the smallest detail of your face,
Scalp and the entire neck,
You see where you are holding tension.
And when you're ready,
Begin to tighten and tense everything,
Nose,
Eyebrows,
Cheeks,
Jaw,
Tongue.
Keep holding tension.
Then relax,
Let go.
Allow the breath to soften everything now,
Including the space in between your eyebrows.
Allow the cheeks to soften,
The back of the eyes to relax.
Allow your tongue to fall off the roof of your mouth to soften the jaw and your teeth to gently part.
Now this bright light blankets you with its soft,
Peeling energy.
The light grows bigger and you find yourself inside a bubble.
You feel that as you breathe in,
Every cell of your body is energized and healed.
And with every breath out,
You relax even further.
Every fiber,
Muscle and bones relax and loosen.
The nurturing cycle of each breath brings about renewed sense of vigor.
You are safe.
You are healthy.
All your worries and concerns are lifted up and taken care of.
You are happy and peaceful.
There is nothing else required or demanded from you.
You deserve to be here with only your breath,
Your health,
Your peace of mind.
There is nothing left for you to do but to simply be.
You allow yourself to enjoy floating weightless in this quiet stillness of your being.
Keep staying in this moment,
Feeling the cosmic exchange through your breath of nurture and healing.
And when you're ready to come out,
I will ring the bell.
And when you're ready to tread upon the descended seed,
I release it to you.
Take a long deep breath in and a gentle smooth breath out.
Begin to bring back your other senses.
Listening to the outside noise to bring back your sense of hearing.
Wiggling your tongue to bring back the sense of taste.
Wiggling your fingers and toes to gently move the head from side to side to bring back the sense of touch.
As you feel your body against the bed or the floor beneath you.
And finally,
Fluttering the eyes open,
Bringing back your sense of sight.
Seeing the physical world around you once again and maybe this time with a more calm and strong mind.
May we continue to bring the sense of peace and bliss that washed over you earlier into the night as we lay our head down on the pillow.
For all you've been through and the effort done,
You deserve a much needed good night's rest.
And remember that as you open your eyes in the morning,
Looking out the window,
Will you still carry that seed of inspiration born out of tonight's intention and that you're able to face the coming days with more insight,
Clarity and compassion.
Thank you for allowing me to be your guide in this journey.
You may choose to stay here for a few minutes in silence.
Otherwise you are all set to close your day and that you have a good night's rest.
In light and love,
My soul honors your soul.
Namaste.
