So as you settle in for your Prana Nidra practice,
Make sure that you're propped in a way that's comfortable for the next half hour or so.
Might be something under your knees.
You want your temperature regulated.
So if you need a blanket or more clothing,
Now is your moment.
In general,
We try to stay still so we can have more experience of the Prana moving throughout our body.
But of course,
If you have to move,
Just move slowly and mindfully.
It doesn't ruin the practice in any way.
If you can,
Have your arms out to the sides and palms facing up.
And your legs a little wider than hip width.
And this comfortable open posture,
Begin to get a sense of your body in space.
Feel your body lying on the floor and the place that your body contacts the floor.
Or bring your attention into your feet.
Get a sense of your feet.
Bring your attention into your hands.
Get a sense of your hands with your mind's eye.
Bring your attention to the very top of your head.
And then bring the attention back down to the feet.
I'll be giving you breath and awareness instruction.
Just know that the breath is an option.
And you could always let that go and simply follow the Prana in the directions that I tell you to.
So we're gonna begin by bringing our attention down to our left foot and even the space right beyond the sole of our left foot.
And as we inhale,
We're going to imagine and picture energy moving in through that sole of the foot up to the pelvis.
So all the way up the leg.
And as we exhale,
Exhale down the right leg and imagine that breath moving all the way out the right foot.
So we'll move in this pattern,
Inhaling left foot,
Left leg,
Pelvis.
And exhaling down the right leg,
Out the sole of the right foot.
And as we continue to do this,
Inhaling and exhaling left to right and moving across the pelvis.
We picture Prana energy moving up and down our limbs in this way.
Anywhere that your mind likes to visualize that is fine.
Inhaling left and exhaling right.
And know that that breath and movement can be as fast or as slow as is comfortable for you.
And inhaling left,
Crossing the pelvis and exhaling right.
Up to your next exhale and letting the energy move down out of your right foot.
Let that pattern go and watch your next few breaths.
Next,
We'll bring the attention to the right foot.
And as we inhale,
Move in through the sole of the right foot up the right leg,
Across the pelvis and exhale down the left and out the sole of the left foot.
Inhaling right,
Crossing the pelvis and exhaling left.
Noticing and visualizing the Prana moving in through the right,
Crossing and out through the left for a few moments.
And the next time you exhale and feel that movement out your foot,
Let that pattern go.
And watch and notice the next few breaths come in and out of your body.
Now bring your attention to the palm of your left hand.
And as you inhale,
Feel the Prana moving in through the palm of your left hand,
All the way up your left arm,
Right across your chest and your heart center.
And then as you exhale,
Feel that movement continue down your right arm and out your right hand.
And inhaling left hand,
Left arm to the heart center and then exhaling from the heart center,
Down the arm and out the right hand.
The way you visualize the movement can be any pace you like.
Moving from the left hand to the heart and from the heart out the right hand.
And the next time you breathe out through the right hand,
You can let that pattern go and notice your next few breaths moving in and out of your body.
Now bring your attention to your right hand.
Breathing in through your right palm,
Across the heart center and out the left arm and then the left hand.
In through the right,
Travel up the arm,
Find the heart center and then exhale out the left.
Nice steady pattern,
Inhaling and exhaling,
Right to left.
And the next time you breathe out that hand,
You can let that pattern go.
Again,
Notice your breath moving in and out of your body and watch the next several breaths.
And now bring your attention to the very top of your head and even the area just above your head,
So right above your crown.
And from there,
We'll begin our pranic inhale.
So inhaling down through the top of your head,
Down your entire body,
Your torso,
Your pelvis,
Your legs,
All the way down to your feet and even below your feet.
And then as you breathe out,
Follow the prana from beneath your feet,
Up your legs,
Feel as it inhabits your entire body and exits out the top of your head.
And we'll breathe in this way for a little while,
Inhaling through the top of your head,
Down your entire body,
All the way down below your feet.
And exhaling from just below and outside your feet,
All the way up through your body and out the crown of your head.
Allow yourself to follow this pattern for the next few minutes.
And next time you breathe out,
Let that patterning go.
Again,
Watch your next several breaths move in and out of your body.
And now,
Let your mind become aware of your entire body as it lies here on the floor.
You might notice that you have a sense of lightness or spaciousness in the body.
And that lightness or spaciousness extends maybe just outside your body.
For the next few moments,
We're gonna sit quietly lying here,
Feeling that spaciousness and lightness and noticing the effects of our practice.
And now,
Slowly begin to deepen your breath.
With each breath in,
Feel your belly moving and expanding.
Allow yourself to inhabit your body and feel yourself in the room you're in.
And as you feel ready,
You may slowly begin to move and stretch the body in any way that makes sense for you.
Eventually coming to lie on one side and taking a few breaths.
This completes your prana nidra practice for today.
May this practice benefit you and all you come in contact with.
Om shanti.
