A systematic relaxation to promote bliss,
Ease,
Healing and well-being from within.
We will relax through all eight systems of the body in order to stimulate the innermost subtle layers of the nervous system,
Consisting of the central and peripheral divisions.
Particularly the subdivision of the autonomic nervous system,
Which controls the parasympathetic nervous system and four of the cranial nerves.
The parasympathetic nervous system controls the functions of rest,
Digest,
Repair and relaxation.
The most effective way to stimulate the parasympathetic nervous system,
And particularly the vagus nerve,
Is through deep,
Slow,
Long breaths,
Which this practice is focused on in order to release our inner healing powers.
This is a great relaxation to do in bed before starting your day,
Before bedtime,
Or it can be done seated in a quiet place any time of the day.
Before we begin,
Ensure that you are comfortable.
Prepare the body to stay warm or cool,
Depending on the weather conditions.
Come into Shavasana,
That is to lay flat on your back or into any other comfortable position of your choice.
Set the head,
Neck and body with blankets,
Towels,
Pillows or bolsters as needed in order to be completely relaxed and still.
Observe the rise and fall of the belly,
Rising on the inhale,
Falling on the exhale.
Expand the breath wide into the sides of the rib cage,
Deep into the back body.
Carry the breath high into the collarbones.
On the inhale,
Release slowly from the collarbones all the way down to the belly.
On the exhale,
Each inhale nourishes the body and each exhale relaxes the body.
Notice if any part of your body feels tense,
Tight or stressed and visualize those areas,
Releasing and relaxing with each inhale and each exhale.
Breathing is an involuntary process carried out by the body.
Be careful,
Allow the body to relax and breathe and allow yourself to be the quiet observer of your breath.
Encourage the breath to be deep,
Even,
Smooth,
Continuous and very quiet.
Focus your breath and awareness into each part of the body that will be mentioned.
Encourage the mind to be completely present with each breath and this will help increase your ability to be present with a peaceful mind.
Relax your legs comfortably apart.
Let the feet relax away from each other.
Relax your arms,
Turn your palms up and relax the back of the hands completely.
Allow your spine from neck to tailbone and keep the head centered of the neck and shoulders.
Bring awareness and relaxation to your toes,
Arches of the feet,
Soles of the feet,
Heel bones,
Ankles and the tops of the feet.
Relax the shins,
Calves,
Knees and thighs.
Relax the hip joints,
The tailbone,
Sacrum and pelvis.
Relax the muscles of the back,
The abdomen,
Ribcage,
Heart and chest.
Relax the fingers and palms,
Wrists,
Forearms,
Elbows and upper arms.
Relax the shoulders,
The shoulder blades,
Scapula and the breastbone.
Relax the neck completely.
Relax the jaw and mouth,
The slight separation between the teeth.
Relax the nose,
Bridge of the nose,
The eyes and the eyebrows,
The temples,
Ears and forehead.
Relax the skull,
Scalp,
Face,
Head and brain completely.
All eight systems of the body are completely relaxed and completely still.
Bring all awareness to the nose and observe the gentle feel of each inhale and each exhale through the nose.
Maintain your focus on the gentle feel of your breath.
Become aware that each inhale is a cooling breath into the body and each exhale is a warm breath out of the body.
Surrender the body deeply into the support below it.
If any mental,
Internal or external distractions arise,
Continue to remain still,
Calm,
Relaxed and return to the feel of the breath.
Continue to quietly observe the breath and complete surrender,
Stillness and peace.
The body heals itself with each deep,
Even,
Smooth,
Continuous and quiet breath.
From the nervous system outwards,
Stress,
Tension,
Anxiousness,
Worry,
Fear,
Agitation,
Patience and muscular tension are released.
Begin with a still and relaxed body,
Heart and mind.
