This is a guided savasana practice.
Lie on to your back.
Let the palms turn upward
and stretch out your legs.
Make your feet fall to the side.
Make sure that your eyes are closed
and consciously release the eye muscles.
The mouth should be closed and relaxed.
The teeth should not be clenched but slightly separated.
Don't press the lips together but let your lips relax and get very soft.
If necessary,
Yawn to remove facial tension.
Yawn and relax the muscles in your face.
Feel that your head is very heavy.
Relax your scalp.
And let all of the tension
melt into the floor where the back of your head is touching the floor.
Just let all of the tension melt into the floor through the back of your head.
Now feel heaviness in the whole body.
Imagine that your whole body is so heavy
that it is sinking into the floor.
Tell yourself that if you wanted to raise your body now
you would find it almost impossible
because all of your muscles are completely relaxed and heavy.
Feel gravity acting on every part of your body
and pulling it towards the ground.
Now bring your awareness to your eyes.
And with your eyes closed
watch the space or blankness in front of the closed eyes.
Imagine that this space surrounds your whole body.
Your body is in the middle of that space.
Try to imagine that your body is slowly sinking into that space.
Slowly,
Slowly.
Sinking into space.
Blankness.
Sinking like a leaf that is falling from the tree.
Feel your body sinking.
Sinking,
Sinking,
Sinking.
Into the depths.
If thoughts arise,
Let them arise.
But continue to feel the body sinking.
Feel the body sinking.
Feel the body sinking.
Feel the body sinking.
The body sinking.
Sinking like a leaf that is falling from the tree.
Now become aware of your breath.
Don't change the rhythm of your natural breathing.
Only become aware of the flow in and out of your nostrils.
When you breathe in,
Know that you are breathing in.
And when you breathe out,
Be fully aware that you are breathing out.
Try to feel that it is the first time you have ever breathed.
You are experiencing breath for the first time in your life.
As you breathe in,
Feel the health-giving oxygen entering your body.
Nourishing all of your cells
and giving you perfect health.
As you breathe out,
Feel how everything you no longer need
leaves your body.
All the tensions,
Stresses and problems
are flowing out of you
with the exhaled air.
Feel all anxieties leaving you.
Feel all anxieties leaving you
with every breath you take.
All of your fears and stress
is leaving your body
as you exhale
and with your next inhale,
Inhale peace,
Happiness,
Health and well-being.
Try to maintain awareness only of the breath,
But if other thoughts arise,
Don't worry.
Breathe in joy,
Exhale stress.
Breathe in love,
Exhale negativity.
Inhale peace,
Exhale everything you no longer need.
Inhale peace,
Exhale negativity.
Inhale love,
Exhale everything you no longer need.
Bring your awareness back into your body.
Take a deep breath in
and a deep breath out.
Slowly start to bring movement
back into your hands
and your feet
and gently
find back into your breath.
Slowly and gently
pick up your knees
and hug them in
towards your chest
and then carefully
roll to your right side.
Stay on your right side.
Breathe naturally
and when you are ready
slowly come back
into a seated position.
Keep your eyes closed,
Relax your shoulders
but keep a gentle lift in your spine.
Draw your sternum up
and gently bring your chin
towards your collarbones
so your neck is long.
Stay in this seated position
for a while
and just rest
in this position
of being.
Being connected,
Being peaceful,
Being you
and then
take a deep breath in
through the nose
and breathe out
through the mouth.
Two more,
Breathing in through the nose
and out through the mouth
and again
take your time
and when you are ready
gently open your eyes
