Relaxing on your back in Shavasana.
Feet apart,
Arms apart,
Palms facing up.
Letting go of all thoughts of the past and of the future.
Focusing on the present,
On your body and on your breath.
Inhale the belly rises,
Exhale the belly falls.
Inhaling oxygen,
Energy,
Prana,
Life force.
Letting tension,
Fatigue,
And discomfort.
We're going to tense all parts of the body so that we can relax them.
Start by raising the right leg up two inches,
Flex,
Flex,
Flex the foot,
Point,
Point,
Point the toes,
And drop.
Raise the left leg up,
Flex,
Flex,
Flex,
Point,
Point,
Point,
And drop.
Raise the hips up,
Squeeze the buttocks together,
And release.
Press the lower back into the mat,
And release.
Raise the chest up,
Squeeze the shoulder blades together behind the back,
And release.
Now raise the arms up two inches,
Hunch the shoulders up to the ears,
Make balls with your fists,
Squeeze them tight,
And drop.
Raise the arms up two inches again,
Spread the fingers as wide as you can,
And stretch them down to the toes,
Stretch,
Stretch,
Stretch,
Drop.
Raise all the muscles in your face into a ball at the tip of your nose,
Squeeze,
Squeeze,
Squeeze,
And release.
Then open your eyes wide,
Open your mouth wide,
Stick out your tongue,
And exhale.
Gently roll your head from side to side,
And back to center.
And now let my voice be your guide as you feel a wave of relaxation entering through the soles of your feet.
As I mention each body part,
Mentally suggest it to relax.
I relax my feet,
I relax my feet,
My feet are completely relaxed.
I relax my ankles,
My ankles are relaxed.
I relax my calves,
My calves are completely relaxed.
I relax my knees,
I relax my knees,
My knees are relaxed.
I relax my thighs,
I relax my thighs,
My thighs are completely relaxed.
I relax my hips,
I relax my hips,
My hips are completely relaxed.
I relax my back,
Middle back,
And lower back,
I relax my upper back,
Middle back,
And lower back,
My back is completely relaxed.
I relax my abdomen,
I relax my abdomen,
My abdomen is relaxed.
I relax my chest,
I relax my chest,
My chest is relaxed.
I relax my hands,
I relax my hands,
My hands are completely relaxed.
I relax my wrists,
I relax my wrists,
My wrists are completely relaxed.
I relax my forearms,
I relax my forearms,
My forearms are relaxed.
I relax my elbows,
I relax my elbows,
My elbows are completely relaxed.
I relax my upper arms,
I relax my upper arms,
My arms are completely relaxed.
I relax my shoulders,
I relax my shoulders,
My shoulders are relaxed.
I relax my neck,
I relax my neck,
My neck is completely relaxed.
I relax my jaw,
I relax my jaw,
My jaw is completely relaxed.
I relax my tongue,
I relax my tongue,
My tongue is completely relaxed.
I relax my eyes,
I relax my eyes,
My eyes are completely relaxed.
I relax my forehead,
My forehead is relaxed.
I relax my brain,
I relax my brain,
My brain is completely relaxed.
My head is completely relaxed.
I relax my heart,
I relax my heart,
My heart is completely relaxed.
I relax my lungs,
Stomach,
Intestines,
Liver,
Kidneys are completely relaxed.
Mind are completely relaxed.
I imagine my mind is a deep,
Clear lake.
I imagine my mind is a deep,
Clear lake.
Completely still,
No ripples on the surface.
I dive deep,
Deep,
Deep to the center.
