Lying on the floor,
The bolster under the knees,
The legs are hip distance apart.
Allow the hands to either rest onto the belly or let the arms come out from the waist,
Palms facing up.
Draw the shoulders a little bit away from the ears and allow a little bit of length into the back of the neck by giving that nod yep,
As if you were nodding to someone in front of you.
Come to notice the weight of the body now onto the mat.
Bring your focus down to the heels of the feet and pick out that point of connection between the heels of the feet and the floor.
Then let that awareness move up through the legs.
Can you notice the bolster,
The weight of the legs onto the bolster?
Moving then to the back of the hips.
Which parts of the back,
Lower,
Middle and upper,
Which parts of the back can you feel connecting you to the mat?
Then move the awareness down through the arms and the hands picking out the different points on the arms and the hands.
And then finally to the head,
Picking that point of contact or connection at the head.
That point at the back of the head.
So now the whole body,
The whole body supported by the floor,
Supported by the earth.
Now let your awareness or let your focus on the body move to your breath without changing anything.
Can you let your attention rest on your breath?
So it's our everyday breath and maybe it's that rise and fall in the chest or the abdomen.
And then gently letting go of that practice,
Bring your attention back to where you were.
To where you are right now,
See in your mind's eye your position in the room.
Sensing the walls around you,
The ceiling above you.
The weight of the body onto the floor,
Onto the bolster.
Begin to give the toes a little curl and uncurl on the fingers.
Bring a little bit of movement into hands and feet.
And if you feel like moving the head gently from side to side,
You can do that.
