Welcome to this relaxing practice.
Today we're going to spend some time in Viparita Kareni,
Legs up the wall pose.
The most soothing pose,
Especially when it comes to calming the nervous system and easing stress.
Gather a blanket or a cushion for support and find a clear space at the wall.
Place your mat or a blanket on the ground,
Making sure there's enough padding under your lower back to be very comfortable here.
Feel free to elevate your hips with a prop,
But I find it more therapeutic and grounding to keep them resting on the floor.
With one hip next to the wall,
Gently roll onto your back and sweep your legs upward,
Letting them rest along the wall.
Adjust yourself until you feel completely comfortable.
Your hips can be right against the wall or a few inches away,
Whatever feels best in your body.
Let your arms rest by your side with your palms open or place your hands gently on your belly or at your heart.
Close your eyes and begin to tune into the feeling of what a soothing breath feels like for you.
Feel your shoulders drop down,
Your pelvis release.
Feel your whole body grounding into the stillness.
Now take a slow,
Gentle breath in and a soft,
Easy breath out.
Feeling your whole body beginning to settle.
Take three heart-cleansing breaths.
Deep breath in through your nose and sigh it out through an open mouth.
Inhale to fill your belly,
Ribs and chest and sigh it out.
Allowing your whole body to begin to unwind.
One more breath like this.
Let your breath be the anchor that draws your awareness inward.
Now bring your awareness to your eyes and as you exhale,
Relax the muscles behind the eyes.
Bring your attention to your jaw.
Take a slow,
Gentle breath in and as you exhale,
Allow your jaw to release downward.
Notice your tongue.
Let it rest softly behind your teeth on the roof of your mouth.
Notice how the muscles of the jaw get heavier.
Take another slow breath in and out.
Bring your awareness to your head.
Feel the weight of the back of your head.
The heaviness of the skull.
Visualize your mind being soothed by cool water.
Your whole head floating in expansive ease.
Softening the tiny muscles in your forehead.
Letting tension simply drift away.
Now bring awareness to the entire scalp and to your ears.
Imagine your ears dropping downward.
Soften through your temples,
The cheekbones,
Take a slow,
Deep breath in and a long,
Complete exhale out.
Lingering for a moment in the stillness at the bottom of your breath.
Bring awareness to your belly.
Notice the gentle rise and fall of the breath here.
Feel the muscles of the abdomen relaxing.
Feel the internal organs settling into ease.
Take a deep,
Slow inhale.
Whole body sinks down on the exhale.
Bring awareness into the pelvic floor and pelvic bowl.
Sense your hips,
Sacrum.
Invite these areas to soften,
To release any subtle holding.
Allow your muscles to completely switch off.
Another slow breath in.
And a deep,
Letting go breath out.
Let your awareness travel into your spine.
Sense the whole length of the spine.
From the base of the skull to the tailbone.
Imagine all the tissue around the spine softening.
The neck,
The upper back,
The mid-back,
The low back.
The muscles,
Nerves,
Fascia unraveling.
Tension dissolving.
Letting go.
Take a slow breath in.
And as you exhale,
Surrender to the pull of the ground beneath you.
Shift your attention to the backs of your legs.
Feel the muscles draining of tension.
Growing heavier with each breath.
Move awareness to the glutes,
Hamstrings.
The space behind your knees.
The calves,
Ankles.
Soles of your feet.
And all ten toes.
Take a deep,
Slow breath in.
And as you exhale,
Imagine the legs and feet becoming heavy.
Sinking down.
Fully supported.
Completely released.
Bring your awareness to your arms.
Feel the whole length of the arms.
Notice their volume,
Their weight,
Their density.
Let them grow heavier.
Sinking toward the earth.
Shift awareness into your hands.
Feel the palms,
The backs of the hands.
And all ten fingers.
Imagine the fingers gently releasing.
Opening.
Take a slow,
Deep breath in.
As you exhale,
Let the arms and hands release any unnecessary holding.
Now expand awareness to the entire body.
Let the body relax completely into stillness.
Whole body soft.
Restful.
At ease.
Take a long,
Slow breath in.
And exhale fully.
Sensing the whole body as one unified field of relaxation.
Spacious awareness and steady breath.
Begin to notice the sounds around you.
Feel the air on your skin.
Follow the gentle flow of your breath.
Rest in this open awareness.
Spacious.
Open.
Quiet.
Take as much time as you need here.
And when you are ready,
Transition back to the present.
Feeling restored,
Regenerated,
Reset.
I hope you are feeling grounded,
Rested,
And ready to meet the world with a little more ease.
Thank you for taking this little pause with me today.
Even a few minutes of mindful movement can make such a difference.
Be kind to yourself and I'll see you next time.
