Hello and welcome to this after yoga guided relaxation to rest deeply,
Reflect and integrate your practice.
Now that you've completed your yoga practice for the day,
You can come and lie down in a safe and comfortable place that may be on the floor,
On your yoga mat,
Anywhere where you can lie down and be completely at ease.
So make your way into that position now,
Lying in Savasana if you like,
That's lying on the back with the hands and arms slightly apart from the body,
Some space between the feet and a nice straight line running through the spine,
The neck and just make sure you're warm enough,
You have plenty of layers or even a blanket covering you if necessary and once you're settled in,
Bring the body to complete stillness,
Softly close the eyes,
Take a deep breath in through the nose and breathe out through the mouth with a big sigh,
Releasing any tension,
Breathe in again through the nose and a big breath out,
Sighing through the mouth and one more time,
Deep breath in through the nose and a big sigh out through the mouth and then let your breath come back to its natural rhythm as you begin to tune in to the physical sensation of your body,
Notice the contact of your body to the floor,
Feel the pressure of the heels and the calf muscles making contact with the floor or the mat,
Feel the pressure of the buttocks,
The arms and the back all making contact with the floor and noticing the pressure of the back of the head resting against the floor and as you allow the body to relax and sink deeper into the floor,
Notice if you can detect any aches or pains,
Any injuries or discomfort in the body,
Just take a moment to scan through the body and see if there is any discomfort there,
If there is,
Just take a moment to feel that deeply,
Not trying to label or think about the sensation,
Just simply feel it,
The breath comes and goes as you scan through the body or hone in on that particular area where there may be discomfort and now tune in to the body and see if there is anywhere that feels relaxed and at ease,
Are there any pleasant sensations anywhere in the body,
Scanning through the body looking for feelings of comfort,
Pleasant sensations or a feeling of ease and now beginning to notice any sensations you can detect of your clothing or blanket covering the body,
Notice the sensation of pressure or compression,
If you're wearing leggings for example,
The tightness of the waistband perhaps,
The weight of the blanket if you're using one and noticing the warmth that this clothing or blanket provides and if you're wearing any accessories like glasses,
Earrings,
Jewellery or a watch,
See if you can feel that sensation of that item against the skin and begin to notice your overall temperature of the body,
Are you warm all over,
Maybe even still hot from your practice,
Maybe you're warm in the core and cool in the fingers and toes,
Just noticing the different temperatures throughout the body and now take all of your attention to the nostrils and without trying to control your breath,
Simply observe the coming and going of the natural breath feel as that cooler inhalation passes in through the nostrils,
The breath is warmed by the body and the exhalation slightly warmer,
Notice as you breathe in and the breath turns around and becomes an exhalation and then the exhalation turns around and becomes an inhalation again and maybe if you pay close attention you can feel the effects of the breath in other parts of the body passing through the throat,
The rise and fall at the chest or the abdomen,
The breath coming and going,
Doing its own thing and you simply bear witness to the breath,
Pay attention now to your energy levels,
How are you feeling after your yoga practice,
Do you feel recharged,
Energized or maybe you feel tired,
Depleted,
There's no right or wrong experience,
Just notice how your energy levels feel in the body,
Do you feel recharged or in need of rest and now take a look through the body,
Continuing to feel the body,
Is there any trace of emotion in the body,
There certainly doesn't need to be but sometimes we can feel emotion particularly in areas like the throat,
The heart and the abdomen,
Can you feel anything in these areas,
Maybe pleasant,
Maybe unpleasant,
Just notice that the breath continue and can you feel any other subtle sensations in the body like movement of energy,
Tingling,
Pressure and so forth,
Take a scan through the body from head down to toe,
Paying attention and looking for any subtle sensation and it doesn't need to be labeled or analyzed,
Simply felt and as you rest here,
The body heavy and deeply relaxed,
Begin to notice your mind are there any thoughts passing through your mind or is it quiet and calm,
If there are thoughts,
Are they in the foreground or the background of your mind,
What are they about,
I'm now just noticing the quality of your state of mind,
Are you awake and alert,
Calm or is your mind restless and wanting to get on to the next thing or perhaps the mind is dull,
Sleepy,
Tired and it does not matter how the state of your mind is right now,
Just notice,
Notice the effect that your yoga practice and this post yoga relaxation have had on your mental state and as you rest here,
Aware of your body,
Aware of the breath coming and going and aware of your mental state,
Just take a moment to be grateful,
Grateful for the fact that you've taken the time to practice yoga,
Taken the time to nurture your health,
Your physical health,
Emotional and mental health and taken the time to connect to that deeper aspect of yourself and we'll now prepare to come to the end of this relaxation,
You can direct your attention now to the hands and feet,
Becoming aware of fingers and toes and you can take a deeper breath in and then out as you wiggle fingers and toes and take another deeper breath in and out as you turn the wrists and ankles and then one more deep breath in and out as you stretch out through the arms and the legs in any way that's comfortable and when you're ready,
You can slowly open your eyes,
Aware of the outside world and your surroundings and continue on with your day,
Carrying that relaxed,
Aware state of body and mind,
Thank you for the practice and if you enjoyed this practice today and you'd like to show your gratitude,
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Thank you
