Welcome to this yoga neutral practice for hope.
Lying in Shavasana allow the legs to come wide.
Let the toes flap out to the sides.
Arms alongside the body,
Palms face up.
If for whatever reason this position is not comfortable for you,
Please feel free to move into whatever position you like.
Ensuring that you can remain in stillness for the rest of the practice.
Shuffling around for another moment or two.
Allow yourself to fully arrive and find stillness.
Inhale deeply through the nose.
And exhale softly,
Sigh out the mouth.
Allow the body to melt into the surface beneath you.
This practice allows us space to unwind the body,
The mind and the being.
So that we can prepare to rest and hopefully relax.
When we are in a more relaxed state,
It is easier to open our hearts and create a space for goodness to flow in.
This particular practice is focused on hope.
I'd like to invite you to think of all the people in the world that you love.
And imagine sending them the golden light that you have pouring through your heart.
Perhaps your family.
Relatives.
Friends.
Your teachers.
A partner.
Perhaps everyone you know.
Now think of all the people in the world who could use some extra light in their lives and send it to them.
Then imagine all of the world sending light back to you while you send it to them.
Take a deep inhale,
Breathing in hope.
And exhale,
Breathing out any negative emotions you might be feeling.
Again,
Breathe in hope.
Exhale stale energy.
Inhale hope.
Exhale anything that is no longer serving you.
Take the next few moments to set your personal sankalpa.
Your own intention that is both positive and stated in the present tense.
For example,
My heart is full of hope.
You can also choose to rest with the sweetness of no intention and simply be welcoming anything that might come up for you.
Do take a moment to ask yourself if there's something you might like to have more of in your life.
Is there something you've been wanting to do but haven't quite found the time,
The space or even the energy?
If you find something to occur naturally,
Invite it in and repeat it to yourself three times.
Bring your attention to the top of your head.
Feel the hair in your scalp.
Trace your hairline where the hair frames your face.
Soften the forehead.
The brow.
The temples.
The eyebrows.
The space between the eyebrows.
Space between the eyebrows.
Trace the ridge of your nose down to your nostrils.
Feel the cool air as you breathe in.
Warm air as you breathe out.
Bring your attention to your cheeks.
Ears.
Allowing them to soften.
Soften the jaw.
The lips.
The neck.
Collar bones.
Shoulders.
Upper arms.
Elbows.
Lower arms.
Wrists.
Hands.
Fingers.
The tips of the fingers.
Bring your attention to your chest.
Allow it to soften with each exhale.
Allow the upper back to melt deeper into the floor beneath you.
Feel the rib cage to the front,
The side and the back body.
The stomach.
Lower back.
Hips.
Entire pelvis.
Top of the legs.
Knees.
Lower legs.
Ankles.
Heels.
Tops of the feet.
Soles of the feet.
Toes.
Tips of the toes.
I invite you to place your left hand on your heart and place the right hand over top.
Feel the heat of your hands warm your heart.
Feel the beat of your heart against your hands.
Imagine your heart could speak.
What would it say?
Imagine your heart could hear.
What would you say to it?
Take a really deep breath into the heart center.
And exhale slowly release.
Feel that light once again coming in and going out.
Imagine you could hold your heart in your hands.
How would you hold it?
Imagine your heart was made of porcelain.
Treat it like the most precious thing in the world.
Once again breathing deeply filling the heart.
And exhale.
Release.
Keep breathing into the heart center counting down from 10 to 1.
If you happen to lose count let's begin again at 10.
As a moment of silence.
Pinky-pinky-plink!
Mr.
Register is coming in for cherishing off sweet notes little by little.
Release the counted breath.
Think of a time in your life when you felt tired.
Allow your body to become tired.
Surrender to tiredness.
Now think of a time in your life when you felt energized.
Allow your body to feel the energy flowing through.
Now think of a time in your life when you felt sad.
Why did you feel this way?
Where did you sense that feeling in your body?
Now think of a time in your life when you felt happy.
Even joyful.
What made you feel this way?
Think of your favorite place in the world.
It might be real or it might be imaginary.
Hold a vision of the place you have chosen in your mind's eye.
What does it look like?
What are the various sights and sounds or even smells?
Is this place just for you or do you share this place with anyone else?
How does this place make you feel?
Allow this place to take up space within your heart.
Know that if you ever feel like things are hopeless or you feel you need some reassurance.
Allow yourself to go to your favorite place as a refuge.
A place where you can once again find hope,
Safety and love.
Remember your sankalpa and repeat it to yourself three times.
You are welcome to stay in whatever position you have chosen for as long as you need.
Thank you for allowing me to hold this space for you and lead you through this practice.
Namaste.
