Guided Sankalpa Setting

Transcript

[Music] lying back in shavasana in a comfortable position in a comfortable place legs are apart arms away from your body palms facing up and shoulders away from your ears placing a pillow under your head for support if you like covering yourself with a blanket if you like making yourself comfortable for this sunculpa setting exercise we aren't going to do any physical exercise this is an exercise taking us into the deeper layers of self to discover the sun culpa a sanchalpa is something we use in yoga nidra to help us manifest things in our lives a sanchalpa is your heart's desire and it's one thing to make or try to decide your son culpa with your conscious mind but it's entirely another thing to go deeper into the layers of self and discover what your true heart's desire really is the sunculpa is a short statement in the present tense and it's something like i am whole i am healthy i accept myself as i am and in this guided sunculpa setting exercise we're going to find out what is your heart's desire so relaxing your body and savasana taking some deep breaths adjusting any body parts you need to to become completely comfortable allowing yourself to feel supported so that you can completely sink in again if you need something under your neck or something under your knees go ahead and give yourself that now so that you can be completely comfortable and as you start to settle in notice the stillness which is behind the movement the stillness which is there and allow yourself to settle into that stillness deeply letting go to gravity nothing to think about this isn't a thinking exercise it's a feeling exercise so nothing to think simply feeling listening to my voice with your whole body and allowing the words to be received energetically rather than mentally becoming aware of the breath in the nostrils feel the cool air coming in and the warm air going out notice each breath cool on the inhalation and warm on the exhalation notice also that your chest rises abdomen rises on the inhalation and as you exhale the abdomen and chest fall inhaling abdomen rises and chest expands exhaling abdomen falls and chest falls i feel that awareness is starting to drop from the head into the body and specifically into the heart center bring awareness to the heart center feel all awareness coming towards the heart center and right now shift from thinking to feeling breathe in a beautiful glowing light or your favorite uplifting color into the heart center feel that the heart space is filling up with that beautiful light or color each breath more and more of that beautiful glowing light or color allow it to spill out gradually to all parts of your body beautiful glowing light or color bringing awareness now back to the heart center with that color or light there and allow the image of a person you dearly love to appear in that color in that light in the heart space or it could be a place where you feel at peace or an activity that lights you up allow an image of a person place or activity that lights you up to arise in that heart space and absorb those positive feelings allow those feelings to fill you with joy feeling it in every pore of your being absolute joy now allow an image of yourself to arise in that heart space of love and light or color ask this image of yourself what do i deeply desire what is my heart calling me to imagine yourself being or doing something that your heart deeply desires what does it look like how does it sound how are you try to see it in as much detail as you can now what is the feeling just a few words how do you feel [Music] put it into a few key words in the present tense as your son culpa i am i have and check again with those specific few words are they really lighting you up or is it not quite right yet repeat the words in your mind and notice the feeling does it fully resonate if not try to make sure it's just right if it is just right rest in that beautiful feeling adjusting the words in any way you need if you've gotten lost go back to that sensation of joy throughout every aspect of your being repeat the sanchalpa and check to see that it fully resonates that the joy remains as full and not dimmed in any way perhaps the joy even expands more now resting in the feeling of that san culpa for a few moments here now bringing your awareness back to your breath noticing the breath in the nostrils cool on the in-breath warm on the out breath notice the subtle movement in the body as you breathe you can make those movements larger now by taking a deep breath feeling movement being introduced into the stillness start to wiggle your fingers and your toes stretching your body from head to toe when you're ready rolling yourself slowly to the side taking a few breaths there holding on to that sunculpa if you were able to create one in this sunculpa setting exercise allowing it to carry into your day you can come back to it anytime you need knowing that san culpa will be manifested pressing yourself up to sitting when you're ready taking a deep breath in and exhale another deep breath in and i'll finish with the mantra of um [Music] namaste