Hey beautiful soul,
Latoya here.
Today I've prepared for you a 10 minute Shavasana meditation practice.
The intention of this practice is to help you release any stress you may be feeling after a long week or even after a long day.
Do this practice alone or add it to your self-care routine.
If possible,
I'd like for you to grab a bolster or a pillow to place under your knees.
This will help to soften your hips and your lower back.
A rolled blanket works well also.
Once you have your prop in place,
Meet me in a reclined position for Shavasana.
Allow your feet to fall open.
Bring your arms out to each side.
Tuck your shoulder blades under your back to create space across the chest.
Tilt your chin a bit so that it's pointed slightly towards the chest,
Creating space along the back of the neck.
But be mindful not to compress the windpipe.
Your breath should flow with ease.
Begin taking a few slow,
Deep breaths in and out of the nose.
Close your eyes or soften your gaze.
If it feels right,
Place your left hand to rest on your heart and your right hand to rest on your belly.
Feel your chest and stomach rise and fall with each breath.
We're going to start by taking a few rounds of breath to the count of four.
Inhaling to the count of four,
Then exhaling to the count of four.
Take a full round of breath and we'll begin.
Inhale 1234.
Exhale 4321.
Inhale 1234.
Exhale 4321.
Inhale 1234.
Exhale 4321.
Inhale 1234.
Exhale 4321.
Inhale 1234.
Exhale 4321.
Final round.
Inhale 1234.
Exhale 4321.
Allow your breath to find its natural rhythm with each breath flowing one into the next like the waves of the ocean.
Let's take a few more rounds of breath.
Inhale 1234.
Exhale 4321.
Inhale 1234.
Exhale 4321.
Inhale 4321.
Exhale 4321.
Bring your palms back out to each side.
Bring your arms wide.
Allow yourself to take up space.
Inhale 4321.
Exhale 4321.
On each inhale,
I want you to imagine the universe pouring good energy into your being.
From your crown all the way down to the soles of your feet.
On each exhale,
Imagine this good energy pushing any stress,
Any negative thoughts or negative energy all the way down into the earth beneath you.
Through your mat,
The floor,
Maybe even the bed you're lying in.
Through any surface beneath you until it reaches the center of the earth.
You As you breathe,
All of that stress is being transmuted into a supportive energy,
To an energy of love and peace.
And it's ascending back to hold you in the space where you're lying.
You Know that anytime you feel stressed,
Upset or uncertain,
You are fully supported by the earth beneath you and the universe around you.
You You You You Shift your awareness to the mat or surface beneath you.
Allow yourself a few more breaths to fully melt into this cradle of support.
Begin to make small,
Gentle movements.
Wiggle your fingers and toes.
Turn your head side to side.
Slowly roll over to one side.
Press yourself up to sit and continue your day with ease.
You
