Yoga Nidra With So Ham Breath Mantra I Live

So as you settle yourself into Shavasana,

Making the adjustments that you need to make,

We just bring the awareness through the layers of the being.

So adjusting the environment as you need it to be,

Whatever is within your control in the environment,

Adjusting it and allowing it to support your Shavasana and then settling into this physical layer of your being,

Your connection with earth,

How the weight of your body and the support of the earth and props and blankets and eye pillows,

Cozy layers,

Socks,

Something underneath the head,

Just shuffling into and nestling into the support of this physical body,

Body meeting earth,

Earth supporting body,

Earth rising up and inviting a surrender,

Physical surrender as you arrive in Shavasana,

Stilling of the physical body,

Closing of the eyes,

Taking in the breath,

Consciously take a deep inhalation in through the nose and release the breath out through the mouth,

Awareness of the breath as it moves,

This vital layer of your being,

Your prana receiving,

Releasing,

Processing,

All there in the breath that you take,

Movement of vital energy enlivening this body,

Expression of life within you,

Moving more closely towards yourself,

More inward,

An awareness of the mind layer of what arises in thought,

In judgment,

In memory,

In fantasy,

What arises in the mind,

What leaves the mind and an invitation here to fill the mind space with your own sankalpa,

Your own present tense,

Positive,

Loving statement,

I am whatever is yours,

Love,

Joyful,

Free,

Stay,

Peaceful,

Silently repeating that loving intention three times now and then carrying this loving intention through channels of awareness as you move awareness,

Taking in the spaces that you touch,

Beginning at the right hand thumb,

Thumb of your right hand,

Index finger,

Middle finger,

Ring finger,

Little finger,

Arm of the left,

Right hand,

Back of the right hand,

Wrist,

Forearm,

Elbow,

Upper arm,

Shoulder,

Armpit,

Right side of the chest,

Right waist,

Hip,

Thigh,

Knee,

Kneecap,

Space behind the knee,

Calf,

Chin,

Right ankle,

Heel,

Sole of the foot,

Top of the foot,

Right big toe,

Second toe,

Third toe,

Fourth toe,

Little toe,

The whole of the right side of the body in your awareness and the space just beyond the right side of the body,

Body as it expands and releases within this space.

Awareness now as it moves to the left hand thumb,

Thumb of your left hand,

Index finger,

Middle finger,

Ring finger,

Little finger,

Palm of the left hand,

Back of the hand,

Wrist,

Forearm,

Elbow,

Upper arm,

Shoulder,

Armpit,

Left side of the chest,

Left waist,

Hip,

Thigh,

Knee,

Kneecap,

Space behind the knee,

Calf,

Shin,

Left ankle,

Heel,

Sole of the foot,

Top of the foot,

Left big toe,

Second toe,

Third toe,

Fourth toe,

Little toe,

Whole left side of the body in your awareness now and the space just beyond the left side of the body,

Body as it receives and releases within that space,

Carrying awareness to the right heel,

Left heel,

Right calf,

Left calf,

Right buttock,

Left buttock,

Lower back,

The whole spine,

Right shoulder blade,

Left shoulder blade,

Back of the right arm,

Back of the left arm,

Back of the neck,

Back of the head,

The whole of the back of the body in your awareness now and the space beyond the back of the body,

Body both held and free within this space,

Moving the awareness again to your crown of the head,

Forehead,

Right eyebrow,

Left eyebrow,

Right eye,

Left eye,

Muscles behind the eye,

Right ear,

Left ear,

Muscles and bones of the ear,

Right cheek,

Left cheek,

Tip of the nose,

Upper lip,

Lower lip,

Chin,

Jaw,

Tip of the tongue,

Root of the tongue,

Hollow of the throat,

Heart centre,

Centre of the right breast,

Heart centre,

Centre of the left breast,

Heart centre,

Diaphragm,

Navel,

Right hip joint,

Left hip joint,

Right kneecap,

Left kneecap,

Right shin,

Left shin,

Top of the right foot,

Top of the left foot and the whole of the front of the body in your awareness now,

The space just beyond the front of the body,

The ebb and flow of body within this space,

Making awareness to the whole right leg from the tips of the toes to the root of the thigh,

The whole left leg from the tips of the toes to the root of the thigh,

Both legs together,

The whole right arm from fingertips to armpit,

Whole left arm from fingertips to armpit,

Both arms together,

Front of the torso,

Back of the torso,

Whole torso,

Neck,

Head,

Whole body together in your awareness,

Whole body together,

Whole body together,

The body within space now,

Awareness of the space around the whole body,

The space that holds the body,

The body within space,

Space within the body,

The body within space,

Awakening the breath mantra,

So hum here as you breathe in silently,

The sound so fills the mind space,

As you breathe out silently,

The sound hum fills the mind space,

So as you receive,

Hum as you release breath,

Awakening the feeling of receiving,

Being with the qualities and feelings of receiving now with every inhale from memory,

Imagination,

Receiving,

Awakening,

Feelings of receiving,

And then awakening,

Feelings of releasing,

Letting go,

Giving back,

Releasing with every exhale now,

And moving the awareness to the space between the eyebrows,

Looking out beyond the closed eyes into the darkness,

That space in which you see dreams,

You look out beyond the closed eyes,

Noticing whatever arises in this space,

Whatever leaves,

Then awakening from a memory or imagination,

The images and symbols you hear name,

Awakening the image of an inverted red triangle,

Inverted red triangle,

Full moon,

Sunflower in full bloom,

Candle burning in a dark room,

Raindrops on a window pane,

The symbol om,

Then awakening again your own loving intention,

Your sankalpa,

As you silently repeat it three times,

Feeling that those words fill the mind space,

Fill the feeling space,

And fill the space of this physical body,

Becoming nourishment both mentally,

Emotionally,

And physically,

As you embody that loving intention,

Taking a deeper,

More audible breath now in through your nose,

Releasing your breath out through the mouth,

As you begin to let your awareness settle back into the sensations of this physical body meeting the earth underneath you,

Your connection with this earth,

The weight of your body,

The support of the earth,

Engaging your awareness with the sensations of shape and outline of the body,

Your skin,

The clothing,

The props around you,

The temperature of the skin,

Where the air meets the skin,

As you begin to stir your awareness,

Perhaps taking another breath consciously in through the nose and out through the mouth,

As you invite forward a gentle physical reawakening,

An invitation to begin wiggling fingers,

Wiggling toes,

Maybe moving the tongue inside of the mouth or the eyes,

And then allowing your body to guide you,

So taking whatever movement feels intuitive,

Whether you are stretching or curling,

As you start to emerge,

Might roll onto one side before you sit up,

And then when you do come to sit up,

We'll close the practice together,

We're taking three deep breaths,

We'll take a deep inhale,

Reach the arms wide,

Connect the palms,

As you exhale,

Hands through heart center,

Twice more,

Breathing in as you reach and connect the hands above the head,

As you bring the hands through heart center,

One more time,

And this time,

Rest your hands at the space between the eyebrows,

Inviting forward kindness and compassion of thought,

Rest the hands at the lips,

Inviting forward kindness and compassion of speech,

Rest the hands at the heart space,

Inviting forward kindness and compassion of action,

Towards ourselves first,

And then those around us.

Namaste.