Ida, Pingala, Shushumna with Mea

0-1:30 Welcome, Orientation & Sankalpa

1:30-6:20 Beginning Preparations, Sankalpa Statement, Internalization of Senses

6:20-14:45 [Annamaya] Rotation of Consciousness: Individual Parts of Body, Groups, Right/Left alternation (bilateral stimulation), Back/Front alternation (sensory/motor toning), Whole body

14:47-21:00 [Pranamaya] Breath Sensing (Alternate Nostril tracing)

21:00-27:11 [Manomaya] Holding of Opposites (Heavy/Light, Cooling & Lunar/Warming & Solar, Dark & Void/Light & Creation)

21:13-36:05 [Vijnanamaya] Visualization: Ida, Pingala & Sushumna Exploration

36:05 - 40:05 [Anandamaya] Sitting with Atman (silence)

40:05 Sankalpa Resolve

41:15-43:30 Grounding, Externalization of Senses, Closing

Blade of Grass, Line of Light with Mea

Welcome and Orienting Practices:00:00 - 05:59

Sankalpa Statement: 06:00-06:45

Rotation of Consciousness: 06:46-14:26

Breath Sensing - Navel to Nose: 14:27-21:00

Holding of Opposites (Heavy/Light, Cold/Hot, Isolation/Connection): 21:25-29:07

Creative Visualization (Chakra balancing through color, explorations of diversity and singularity of consciousness as metaphors of blade of grass, forest of trees, connection through root network) 29:12-38:04

Sankalpa Statement: 41:05-43:02

Closing of Visualization, Externalization of Senses 43:03-46:00

Intro to Yoga Nidra with Mea