Hello,
My name is Rachel and today I'm going to share with you a yoga knee draw for relaxation.
Before we begin,
I want you to take some time now to find yourself in a really comfortable position laying down.
Make sure you're nice and warm,
So you may like to grab a blanket if you haven't already.
Maybe there's a pillow under your head,
Maybe there's something under your knees.
Allowing your legs to fall out naturally.
Allowing your palms to face up towards the ceiling.
Shoulders are relaxed,
Shoulder blades pulling down towards the earth.
Once you've found yourself in this nice comfortable position,
You may like to close your eyes.
Before we begin,
We want you to become aware of our breath,
Our nice natural breath.
Just becoming aware of the breath now as it goes in and out of the nostrils.
Maybe feeling the belly slightly rising,
Just following the breath as it flows in and out of your body.
Now becoming aware and saying to yourself silently that you were going to practice yoga knee draw.
Now is a good time to create a resolve or a heartfelt wish if you would like.
Anything you want to create in your life.
Just thinking of one sentence in the present tense and repeat that three times.
Maybe it's I am loved,
I am safe,
I feel joy.
Repeat that three times.
So with yoga knee draw,
We're just going to allow your mind to lightly land on each body part that I mentioned.
So it's just very light focus.
Starting now with the right hand thumb.
Second finger.
Third.
Fourth.
Fifth.
The palm.
Back of the hand.
Wrist.
Lower arm.
Elbow.
Upper arm.
Shoulder.
Arm hip.
Waist.
Hip.
Right thigh.
Knee cap.
Car.
Ankle.
Heel.
Sole.
Top of the foot.
The right big toe.
The second toe.
Third toe.
Fourth toe.
Fifth toe.
Left hand thumb.
Second finger.
Third.
Fourth.
Fifth.
Palm of the hand.
Back of the hand.
Wrist.
Lower arm.
Elbow.
Upper arm.
Shoulder.
Arm hip.
Waist.
Hip.
Left thigh.
Knee cap.
Calf muscle.
Ankle.
Heel.
Sole.
Top of the foot.
The left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Go to the right toes.
Start from the bottom.
Right big toe.
Second toe.
Third.
Fourth.
Fifth.
Top of the foot.
Sole.
Heel.
Ankle.
Calf muscle.
Knee cap.
Thigh.
Hip.
Waist.
Arm hip.
Shoulder.
Upper arm.
Elbow.
Lower arm.
Wrist.
Back of the hand.
Palm of the hand.
Right thumb.
Third finger.
Fourth.
Fifth finger.
Go to the left toes.
Left big toe.
Second toe.
Third.
Fourth.
Fifth.
Top of the foot.
Sole.
Heel.
Ankle.
Calf muscle.
Knee cap.
Thigh.
Hip.
Waist.
Arm hip.
Shoulder.
Upper arm.
Elbow.
Upper arm.
Lower arm.
Wrist.
Back of the hand.
Palm of the hand.
Second finger.
Third finger.
Fourth.
Fifth finger.
Go to the back of the body.
Back of the head.
Where it touches the floor.
Back of the head.
Right shoulder blade.
Left shoulder blade.
Your whole spine.
Your whole spine.
Your whole spine.
Your whole spine.
Your right hip.
Your left hip.
Your right buttock.
Your left buttock.
Back of the right thigh.
Back of the left thigh.
Back of the right knee.
Back of the left knee.
Right calf muscle.
Left calf muscle.
Right knee.
Right knee.
Right knee.
Right calf muscle.
Right ankle.
Left ankle.
Right heel.
Left heel.
Right ankle.
Left ankle.
Right calf muscle.
Left calf muscle.
Back of the right knee.
Back of the left knee.
Back of the right thigh.
Right knee.
Right knee.
Back of the right thigh,
Back of the left thigh,
Right buttock,
Left buttock,
Right hip,
Left hip,
Whole spine,
Right shoulder,
Left shoulder blade,
Back of the head,
Go down the front of the body,
Go to the top of the head,
Forehead,
Right eyebrow,
Left eyebrow,
The space between the eyebrows,
Right eyelid,
Left eyelid,
Right eye,
Left eye,
Right ear,
Left ear,
Right nostril,
Left nostril,
Right cheek,
Left cheek,
Upper lip,
Lower lip,
Chin,
Jaw,
Throat,
Right collarbone,
Left collarbone,
Chest,
Navel,
Right thigh,
Left thigh,
Right thigh,
Left thigh,
Left thigh,
Left knee,
Right thigh,
Left thigh,
Right knee,
Left knee,
Right foot,
Left foot,
Right foot,
Left foot,
Right knee,
Left knee,
Right knee,
Left knee,
Right thigh,
Left thigh,
Thigh,
Navel,
Chest,
Right collarbone,
Left collarbone,
Throat,
Jaw,
Chin,
Lower lip,
Upper lip,
Right cheek,
Left cheek,
Right nostril,
Left nostril,
Right ear,
Left ear,
Right eye,
Left eye,
Right eyelid,
Left eyelid,
Right eyebrow,
Left eyebrow,
The centre of the eyebrows,
The forehead,
The top of the head,
The whole right leg,
The whole left leg,
Both legs together,
The whole of the right arm,
The whole of the left arm,
Both arms together,
The whole of the back together,
The whole of the front together,
The whole of the head together,
The whole body,
The whole body together.
I'm aware of your breath again,
Flowing in and out of your body,
Calmly and easily.
Perhaps you feel a sensation in the nostrils,
Maybe there's a sensation in the belly,
A gentle awareness of your breath right now.
As we rest now on the earth,
Let us think of our connection with the ground,
Our connection with the life that flows through the soil like veins.
Let us think of all the natural world gives us,
Without it we would be nowhere and nothing.
The soft feel of springy grass underfoot,
The song of birds echoing through trees,
The crunch of leaves underfoot,
The warmth of the sun on your back,
Gratitude for the fresh crisp air,
This energy in the earth spreads up your legs like a gentle flowing warmth,
Caressing around your heart,
Creating a glow from within.
The sea wave knew what happened to the sea waves in the end,
They disappeared.
This was the fate of all waves that ever tumbled across the ocean's vast,
Grand surface,
Including him.
When he had just been a little wavelet far out at sea,
He had heard the stories,
The rumours,
The old waves tales.
There was something called the shore,
Or so everyone said.
The shore was the destroyer of waves,
Of large waves and small,
Of frothy waves and gentle waves alike.
No wave survived on an encounter with this thing called the shore,
Ever.
One fact was certain,
Once any wave rolled off past the horizon,
It was never seen again.
The sea wave also recognised,
Of course,
That he was a wave of no special significance,
Or so everyone said.
No one and nothing was likely to much care when he washed up against some face of rock or shallow of sand shore,
Simply one of many,
One of uncounted millions to appear on the broad ocean for a moment before vanishing forever.
But he cared,
Yes,
The insignificant sea wave cared.
How was it possible any wave simply could cease to exist?
What would the end be like?
How long would it take?
Was it going to hurt?
Most of all,
What would become of him,
You know,
Afterwards?
These were big questions to ponder,
Especially for a wave so insignificant as him.
For the first time in his undulating and unimportant life,
The sea wave wanted something more,
Wanted to understand why he had come and where he would go.
The sea wave's troubled pondering rolled onward with him hour upon hour as he rolled and rolled onward far past the sea's horizon,
Until his pondering rolled him to a thought he'd never pondered before.
The sea wave realised there was something all around him and all under him and all within him too.
It was everywhere.
It was water.
And so was he.
He was not just a single small wave undulating upon the surface of the sea.
He was the sea and the sea was the water and the water was always,
And so was he.
Waves had come and gone.
He had come and would go.
Other waves large and small,
Throthy and gentle alike would do the same,
Each swirling into watery existence from the vast,
Grand surface of the ocean.
Each a singular wave,
Yet each wave one part of the vast and the grand that was everywhere.
As he pondered all of this,
The small sea wave rolled on now,
Rolled on joyfully somehow across the vast,
Grand surface of the ocean.
The sea wave simply rolled on.
For it's when we recognise ourselves as one part of a larger whole our existence gains significance.
Starting now to bring an awareness to your body on the floor,
Feeling the contact points of your body against the ground beneath you.
Starting to spread your awareness now as you feel your presence in the room.
Maybe bringing your mind to any small sounds that you hear.
Spreading that awareness now beyond your room,
Maybe to any sounds that you can hear outside.
It's a superb,
A breeze.
Starting to take some deeper breaths,
Filling up the belly.
If it feels right to you,
You can give your body a nice big stretch,
Reaching from fingertips to toes.
Your time now to rejoin the day.
Slowly open your eyes whenever you're ready,
Sitting up or taking a few more moments for yourself.
Thank you so much for joining me once again.
I hope you have a beautiful day or evening wherever you are.
