Now,
With full awareness,
Transition to Shavasana.
Shavasana.
Lying down on your back,
In a comfortable and supportive supine position.
Gently separating the arms and legs.
From the torso.
Arms slightly bent.
With the palms facing skyward.
Fingers gently curled inwards.
Feet gently turn outward.
Allowing the spine to be supported and straight.
Perhaps using a pillow or cushion for support underneath the head and knees.
Covering your whole body.
With a blanket.
Perhaps wearing an eye mask or an eye pillow for additional support.
Gently tucking in the chin and shoulder blades.
Allowing the chest to open.
So as to invite peace and contentment at the sacred heart space.
Relaxing the hinges of the jaw.
Lying the lips to part.
Dropping all expression from the face.
Mentally drawing three circles of golden light.
Fully surrounding you.
And protecting you.
Observing your whole body.
Surrounded by the circles of light.
Let your mind melch into the experience of your energy body.
Relaxing even more.
Resting here.
Allowing the body to sink deeper and deeper.
Into the omnipresent field of gravity.
Feeling your whole body.
Becoming heavier and heavier.
Making any final adjustments now.
To be five or even one percent more comfortable.
Knowing that this investment can deepen your relaxation.
And help you achieve an even more profound meditative experience.
Settling in now.
Becoming aware of the surfaces that support your body.
The space that your body occupies on the floor.
From head to toe.
Of the subtle movement of your abdomen.
Rising and falling to the rhythm of your breath.
Now,
Bring your attention to the space between the eyebrows.
Gently focus at this point.
Noticing any pulsations or vibrations here.
Now rest your awareness in the space behind the closed eyelids.
Picturing the dark screen of space.
And allow all images,
Visuals,
Memories,
Thoughts,
Emotions,
And sensations to arise,
Unfold,
And pass away in their own time.
Simply witness.
Remaining perfectly still.
As you continue to relax and release.
Any holding and tension.
Now begin to imagine yourself.
Walking along a meadow.
At borders of massive forest.
In the distance you see wild horses.
And galloping with the backdrop of a fiery sky.
It is the dawn.
The air is crisp.
The soil is damp after the spring rains.
See yourself walking along the edge of the forest.
And see what calls your attention first.
Perhaps it is the chirping of songbirds.
Or the smell of sap from the maples.
Or it could be the massive roots of a large tree.
Rising above the ground.
Or it could be flocks of migratory birds.
Covering the sky.
Simply witness.
As you listen to the wind moving through tall grass.
As you gaze toward the horizon.
You see the sky widening.
As your vision returns to the forest.
You see branches reaching higher and higher.
With green shoots emerging.
Leaves beginning to unfurl.
And light filtering through the canopy.
Continue to walk along the edge of the forest.
Until you reach a river.
Clearing away the rest of the snowmelt.
Everything washing away.
As you see the clear water.
And small fish returning to the banks.
Noticing a large boulder.
By the river where you can sit comfortably.
Allowing yourself to rest here.
Noticing the sides of your body.
Letting go of all holding.
Feeling the tendons in the knees.
The ligaments of your spine.
Relaxing and releasing as you lie down.
Resting here.
Observing the clouds in the sky.
Letting go of all doing.
Simply resting.
Allowing new ideas to emerge.
As you see the different colors of the sky.
Give way to a view of the sky.
Vibrant blue.
Gently closing your eyes.
Allowing all visuals to simply melt away.
As you bring your awareness back to the center of the chest.
Dropping into the deepest levels of relaxation here.
Resting.
Allowing everything to be just as it is.
Allowing yourself to be just as you are.
Bring your awareness back to the movement of breath.
At the bridge between the nostrils.
Becoming aware of the smoothness of the breath.
The relative quietness of the mind.
The stillness and relaxation of the physical body.
And slowly start to come out of Shavasana.
And sit in a comfortable meditative posture.
While still maintaining your eyes closed.
Know that you can come back to this practice again and again.
Bringing your hands together in prayer position as we bow down in Namaste.
Rubbing the palms of the hands together,
Generating friction and heat.
And pressing the palms of the hands against the closed eyelids.
Gently warming up the eyes.
As we take a deep breath in.
And exhale with a deep sigh.
Taking one more deep breath in.
And letting go even more of an even deeper sigh.
Last one.
Taking another deep breath in.
Letting go even more.
Slowly withdrawing the hands.
As we gently open the eyes and gaze upon the lines of the palms of the hands.
The practice of Yoga Nidra is now complete.
Shanti.
Shanti.
Shanti hi.
Hari Om.
