Making yourself comfortable preparing for your knee to practice And just noticing the tools you have with you now And if there's anything else that you need to be as comfortable as you can be Making those subtle adjustments with the body now so that you can eventually find a place of total stillness Take a few moments here to adjust and soften down into that still place Attuning your mind to The awareness now you can mentally tell your body That the practice of nidra is beginning Invoke that your body will rest very deeply in stillness,
But the mind will stay awake And if you do fall asleep,
It's no problem.
You'll still receive the benefits of the practice And setting your intention to remain present And be willing to detach a little bit from the physical body Taking a few rounds here of an inhale through the nose And an open mouth exhale With every cycle of exhale You find yourself unhooking from the tension of the physical body a little more Offering the weight of your body to the earth letting it be pulled towards the ground going with gravity And when you feel complete with open mouth exhales Seal off the lips and let the breath be neutral in and out through the nose Do not try to direct your breathing Do not try to force any part of the experience Feel into that energy of the Ishvara pranidhana surrender to the supreme and see how deep you can give in to right now Let your body be an offering to the earth And perhaps you feel even the frequency of the chattering mind Fall towards the background is going with that energy of gravity Observe your breath Let the steady slow gentle rhythm of your breathing Be like a lullaby for nerve Let the nervous system be lulled into relaxation Let the steady natural flow of your breath be hypnotic to the mind And so the more that you observe your breathing The less you're imagining and the more you're just experiencing Each cycle of breath bringing you to a place of arriving in this moment Remembering your sankalpa now Letting the feeling of your intention wash over your entire being If you have a phrase connected to your sankalpa repeat this now three times in your mind's eye And then allow yourself to rest deeply into the vibration of that offering Be immersed in it like you're sinking down into a pool of warm water And we'll begin the rotation of consciousness through the body Just imagining a point of light at each place I bring your attention to Beginning with the right thumb see a point of light at the right thumb Right pointer finger middle finger ring finger pinky finger Palm of the hand back of the hand Forearm elbow upper arm shoulder The entire right arm illuminated with light Right hip Top of the right thigh Right knee Chin Top of the foot Right big toe Second toe Third toe Fourth toe Fifth toe Sole of the foot Right heel Ankle Calf Back of the knee Back of the thigh Right buttock The entire right leg illuminated with light Left thumb pointer finger Middle finger Ring finger Pinky finger Palm of the hand Back of the hand Wrist Forearm Elbow Upper arm Left shoulder The entire left arm illuminated Top of the left hip Top of the left thigh Left knee Chin Ankle Top of the foot Big toe Second toe Third toe Fourth toe Fifth toe Sole of the foot Heel Ankle Calf Back of the knee Back of the thigh Left buttock The entire left leg illuminated with light In with a point of light at the pelvic floor Naval center Solar plexus Center of the heart Right side of the chest Left side of the chest Pit of the throat Tip of the chin Bottom lip Top lip Right cheek Left cheek Right nostril Left nostril Tip of the nose Right ear Left ear Right eye Left eye Center of the forehead Crown of the head The entire right side of the body illuminated with light The entire left side of the body illuminated with light The whole front side of the body The whole back side of the body Now the whole body together The whole body glowing with light Feel the whole body all at once Now bringing your attention to the base of the spine You see a coiled snake asleep at the base of the spine As you breathe gently into the very base of the spine,
Let your breath softly arouse this sleeping snake The snake will move slowly up the spine,
Illuminating each chakra point as it rises Starting with the base of the spine,
Illuminating muladhara chakra,
Your root chakra Breathe into the root chakra As that light grows,
See the snake rising along the spine towards your sacral chakra Illuminating this energy center with light Soft breaths to guide the snake to solar plexus,
Manipura chakra The glowing ball of light at the solar plexus Opening and awakening these sacred points in the body With gentle breaths moving the snake along the spine towards the heart space Feeling light at your heart center,
Be open from the center of your heart in every direction Breathing into the throat,
Let the snake rise with a point of light to the throat center The snake lifts up to third eye center,
Glowing light,
Space between the eyebrows,
Melting this doorway open Guide the snake up through the crown of the head,
Illuminating crown chakra,
Hovering just a few inches above your head See the entire spine illuminated with light,
Be aware of all chakra points illuminated now at the same time Breathe into the throat,
Let the snake rise with a point of light to the throat center Start to deepen your breath And let just the gentle deepening of your breathing bring your attention very softly and gently to the physical body All the chakra points can stay illuminated if you like that vision,
While simultaneously starting to notice the points of contact the body has on the floor Being aware of sensation in your fingers and toes Keeping your focus illuminated from the inside out,
Let that illumination provoke gentle movement,
Awakening in soft waves,
Wiggling fingers and toes,
Rolling the wrists and ankles back head side to side Taking the time that you need to wake the body slowly and when you're ready rolling onto either side for fetal position and rest Eyes stay closed and awareness of light body stays connected as you come to a comfortable seat facing the front of your mat back towards your direction of practice Gathering the palms to press together at heart center With gratitude and offering to the guru,
The teacher in all experience,
We lift thumbs Third Eye Center Um below Sri Satguru Bhagavan Ki Jaya Hari Om Tat Sat Shanti Namaste
