Slowly make your way into Shavasana,
Lying on the mat.
Feet hip distance apart.
Maybe wider,
Maybe shorter,
Whatever you're more comfortable with.
Hands about 78 inches away from your hips.
Maybe wider,
Maybe shorter.
Witness the breath.
Witness your body,
Your entire body is surrendering down to the ground,
Down to Mother Earth.
Connecting deeply,
As if you're growing roots into the earth.
Slowly,
Witness the breath in the nostrils.
Inhale,
Slightly cooler.
At the exhale,
Slightly warmer.
Witness the breath in your nostrils,
Now.
Slowly bring your awareness to your chest.
As you inhale,
Your rib cage moves up and out.
As you exhale,
Your rib cage moves down and in.
Witness the breath at the chest.
Inhaling up and out.
And exhaling,
Your chest moves down and in.
Now bring your awareness to your abdomen and lower belly.
As you inhale,
Belly moving up.
As you exhale,
Belly moving down.
Inhale,
Navel up.
And exhale,
Navel down.
Now bring your awareness to your entire body.
And feel it getting heavier and heavier as it sinks deeper into the ground.
Bring your awareness to the top of your skull,
The back of your head,
The center of your brain.
Heavy,
Heavy,
Heavy.
Your forehead,
The center of your forehead,
Your agnachakra.
Heavy,
Heavy,
Heavy.
Both temples,
Both eyebrows,
The center of your eyebrows.
Heavy,
Heavy,
Heavy.
The back of your eyeballs,
The top of your eyeballs,
The bottom of your eyeballs.
Heavy,
Heavy,
Heavy.
The top of your cheekbones,
The center of your nose,
Both nostrils.
Even heavier.
The sides of your cheeks,
The back of your jaw,
The fronts of your cheeks.
Heavy,
Heavy,
Heavy.
Your upper lip,
Your lower lip.
Heavy,
Heavy,
Heavy.
The roof of your mouth,
The back of your throat,
The back of your tongue.
Heavy,
Heavy,
Heavy.
The tip of your tongue,
The top of your teeth,
The bottom teeth.
Heavy,
Heavy,
Heavy.
The back of the jaw,
The bottom of your chin.
Even heavier.
The pit of your throat,
The back of your neck,
The nape of your neck.
Heavy,
Heavy,
Heavy.
The right collarbone,
The left collarbone.
Even heavier.
The right side of your chest,
The left side of your chest,
The center of your chest,
An inhale,
Exhale,
Exhale.
Heavy,
Heavy,
Heavy.
Your breastbone,
The right ribcage,
Your left ribcage.
Heavy,
Heavy,
Heavy.
Your right shoulder blade,
Your left shoulder blade.
Even heavier.
Your middle back,
Your right abdomen,
Your left abdomen.
Heavy,
Heavy,
Heavy.
Your lower back,
Your sacrum.
Heavy,
Heavy,
Heavy.
Your right pelvis,
Your left pelvis,
The tip of your tailbone.
Heavy,
Heavy,
Heavy.
The right side of your pelvis,
The left side of your pelvis,
Your pubic bone.
Even heavier.
Your right inner groin,
Your left inner groin.
Even heavier.
Your right butt cheek,
Your left butt cheek.
Heavy,
Heavy,
Heavy.
Your right thigh,
Your left thigh.
Heavy,
Heavy,
Heavy.
The back of both knees,
The back of both calves.
Even heavier.
Both ankles,
Both center of your heel bones.
Heavy,
Heavy,
Heavy.
Your right insole,
Your left insole.
Heavy,
Heavy,
Heavy.
Your right foot,
Your left foot,
And all ten toes.
Heavy,
Heavy,
Heavy.
Your right shoulder,
Your left shoulder.
Heavy,
Heavy,
Heavy.
Your right upper arm,
Your left upper arm.
Heavy,
Heavy,
Heavy.
Your right inner elbow,
Your left inner elbow.
Heavy,
Heavy,
Heavy.
Your right forearm,
Your left forearm.
Even heavier.
Your right inner wrist,
Your left inner wrist.
Center of both palms.
Heavy,
Heavy,
Heavy.
The back of your right hand,
The back of your left hand,
And all ten fingers.
Heavy,
Heavy,
Heavy.
Notice the body feeling heavy,
Complete heaviness,
Grounding into Mother Earth.
Witness any sensations throughout the entire body.
Notice any sensations throughout the entire body.
Notice any sensations throughout the entire body.
Notice any sensations throughout the entire body.
As you slowly come back to your body,
Become aware of the room you're lying in,
The ground you're lying on.
Become aware of any external sounds you may hear.
Notice any tastes in your mouth or any smells you may smell.
Slowly wiggle your fingers and your toes.
Lift your arms above your head.
Stretch the right side of the body.
Stretch the left side of the body.
Stretch both sides of your body.
And slowly bend your legs and turn to your right side.
Pause there for a moment.
Notice any difference you may feel throughout your body.
And completely surrender into this moment,
This present moment of stillness.
Slowly make your way into seated position.
Palms together and heart center.
Slowly bow down towards Paramatma,
The Lord in the heart.
Hari Om Tatsad.
