Hello,
Thank you for taking this time to be with yourself,
To be with your body,
Your breath and your mind.
Find a comfortable lying down position,
Lying on your back,
Maybe also lying on your belly if you find it more comfortable.
You might want to bring some support behind your head,
Maybe a cushion or a blanket.
If you feel that there is any discomfort in your lower back,
You might want to bring a bit of support behind your thighs,
And that might be a rolled blanket or a pillow or a towel,
Or if you have a yoga bolster,
A yoga bolster.
You can be on the floor,
You can be on a bed,
Anything that works for you.
Make sure that nobody will disturb you.
Turn off your devices,
Phones,
Laptops,
All notifications off.
And in whichever position you decide to go into,
Make sure that you are 100% comfortable.
If you need to make any adjustments,
Feel free.
See if you can find a little bit of stillness and allow your body to become a little bit heavier towards the floor.
Feel the contact of your back of the body with the floor or the bed,
And welcome any sound that might be in your room.
Welcoming any taste in your mouth,
Welcoming any smell or aroma that might be entering your nostrils.
Welcoming any sensation that you might be perceiving on your skin,
The touch of the cloths.
Maybe you're covering yourself with a blanket,
Feeling the contact of the blanket.
Welcoming any movement inside of your body,
Any gurgling,
Any movement in your belly,
In your chest,
In your arms,
In your legs.
Welcoming the immense movement happening always inside of your body,
Fluids,
Liquids,
Currents.
And welcome any color,
Shape,
Or form that might materialize in front of the dark space,
In front of your closed eyes,
The screen of your mind.
Any final adjustments,
Welcome.
I'll be cooling different parts of the body,
And as I call these parts of the body,
Relax and release them.
Bring your awareness to the right big toe,
The right big toe.
Relax and release the right big toe,
The right second toe,
Right second toe,
Third toe,
Fourth toe,
Fifth toe.
Relaxing and releasing the right sole of the foot,
The right foot,
Right ankle,
Right shin,
Right knee,
And right thigh.
Feeling the right leg and foot relaxed.
Relax and release the right hip,
The right glute.
Bring your awareness to the left big toe,
The left big toe.
Relax and release the left big toe,
The left second toe,
Third toe,
Fourth toe,
Fifth toe.
Relax and release the left sole of the foot,
Left foot,
Left ankle,
Left shin,
Left knee,
Left thigh.
The whole left leg and foot are relaxed.
Relax and release the left hip,
The left glute.
Relax and release your pelvis,
Your lower abdomen,
The belly button,
The right side of the waist,
The left side of the waist.
Relax and release the base of the rib cage,
The right side of the rib cage,
And the left side of the rib cage,
The right collarbone,
The left collarbone.
Allow the right shoulder to relax and release.
Allow your right shoulder to drop down towards the floor,
Melting down.
Relax and release the right armpit,
Right upper arm,
Right elbow,
Right forearm,
Right wrist,
Right thumb,
Index finger,
Middle finger,
Ring finger,
And baby finger.
The whole right arm and hand are relaxed.
Allow the left shoulder to relax and release.
Drop a little bit heavier towards the ground,
Towards the floor.
Relax and release the left armpit,
Left upper arm,
Right elbow,
Left forearm,
Left wrist,
Left hand,
Left thumb,
Index finger,
Middle finger,
Ring finger,
And baby finger.
The whole left arm and hand are relaxed.
Relax and release your throat,
The chin,
Lower lip,
Upper lip,
The tongue,
The teeth.
Fill in space between the teeth,
Relaxing and releasing your jaw,
Your mouth,
The right cheek,
The left cheek,
The nostrils,
The nose,
The right eye,
The left eye,
The right eyebrow,
The left eyebrow,
The forehead,
The right temple,
The left temple,
The right ear,
The left ear,
The crown of the head,
Top of the head,
Back of the head,
Back of the neck.
Relax and release the right shoulder blade,
Left shoulder blade,
The upper back,
Middle back,
And lower back.
The front of the body is relaxed,
The back of the body is relaxed,
The right side of the body is relaxed,
And the left side of the body is relaxed.
And bring your awareness to the nostrils and follow the journey of the breath into the nostrils,
Down into the nose,
The throat,
The lungs,
And on the exhale moving from the lungs to the throat to the nose and out through the nostrils.
And observe the natural pattern of the breath.
How is your breath?
We're not looking for something specific.
Observe the nature of your breath as it is right now.
Let your breath breathe you.
You're not changing the breath,
The breath breathes you.
Stay with the breath,
Watch the breath,
And slowly start to bring your awareness back into your body.
Feeling the contact of your body with the floor,
The bed,
Or wherever you are lying down.
Very slowly start to bring some gentle movement back into your body.
Anything that feels nice,
Spontaneous,
Organic.
Wherever you are,
Pause and observe how you feel compared to when you started the practice.
And observe if something has changed,
Shifted,
Or maybe not.
Maybe your mind is a bit more quiet or maybe not.
Have a wonderful rest of your day.
Namaste.
