I invite you to lay on your back on your mat.
The legs are spread in the way that the feet are falling apart towards the mat and the palms are facing up the ceiling.
Do gently close your eyes and take a few slow and deep breaths through your nose.
Feel how the weight of your body merges with the ground beneath it.
Do control also if your head,
Neck and spine are on one line.
Take a few more breaths.
You are lying on a beach and you hear the sound of the waves.
The gentle breeze is passing and the warm rays of the sun are touching your skin.
You hear also some children playing.
The voices,
They are very far away.
It's so nice being here.
You feel full of love and happiness.
There is a warm yellow light in the center of your chest that spreads throughout your body.
You're feeling this warm light in your whole body.
The right foot is very heavy.
The right foot is completely relaxed.
The left foot is relaxed.
The left foot is so heavy.
The left foot is completely relaxed.
The right calf is so heavy.
The right calf is completely relaxed.
The left calf feels so heavy.
The left calf is completely relaxed.
The right knee is so heavy.
The right knee is completely relaxed.
The left knee feels so heavy.
The left knee is completely relaxed.
The right thigh is so heavy.
The right thigh is completely relaxed.
The left thigh feels so heavy.
The left thigh is completely relaxed.
Your hips and back are very heavy.
Your hips and back are completely relaxed.
Your abdomen and lower back are so heavy.
Your abdomen and lower back are completely relaxed.
Your chest feels so heavy.
Your chest is completely relaxed.
Your shoulders are so heavy.
Your shoulders are completely relaxed.
Your arms and hands are so heavy.
Your arms and hands are completely relaxed.
Your neck feels so heavy.
Your neck feels completely relaxed.
Your forehead is so heavy.
Your forehead is completely relaxed.
Your eyelids are so heavy.
Your eyelids are completely relaxed.
Your jaws are so heavy.
Your jaws are completely relaxed.
Your mouth and chin are so heavy.
Your mouth and chin are completely relaxed.
Your head feels so heavy.
Your head is completely relaxed.
Your whole body is now completely relaxed.
All your body feels so relaxed.
Do slowly bring the feeling back to your body.
Come back to this world.
Start moving your fingers and toes.
Rotate your ankles and wrists in one direction and in the other one.
Roll down slowly on your right side and stay there for a while.
When you feel ready,
You can return to your sitting position on your mat with crossed legs in Sukhasana position.
Fold your hands in front of your chest.
The palms are touching each other and the thumbs are also touching your chest.
Feel the calmness and the silence.
Namaste.
