This is Nitya with Nitya Living,
A holistic wellness refuge offering everything from yoga programs to feng shui consultations and Chinese astrology readings.
Living yoga means living in mindful awareness,
Radiating your best self.
Inhale deeply and exhale slowly.
Please find yourself lying down comfortably in a space where you will not be disturbed,
In a space that is conducive to quiet.
Inhale deeply and exhale slowly.
Feel yourself lying against the earth and Mother Earth is cradling you in her arms.
You feel yourself as a child again,
Feeling that depth of loving,
Kindness and nurturing,
Filling every cell of your body.
Take a moment to feel yourself being held here.
Inhale deeply,
Exhaling slowly.
Let your eyes close.
And now we're going to tense and release to let go of any tension,
Stress,
Anxiety,
Heaviness that the body,
Mind and spirit may be holding on to.
First focusing on your right leg,
Inhale deeply,
Tense all the muscles in that right leg,
Balling up your foot and raising the legs slightly off the floor.
Then exhale,
Let go,
Let go,
Let go.
Bring the awareness to your left leg.
Inhale deeply,
Hold,
Tense all the muscles in that left leg,
Balling up the foot,
Lifting the legs slightly off the floor,
Exhaling,
Letting go,
Letting go,
Letting go.
Breathe in and pull the perineum up,
Clench the buttocks,
Hold like a basket,
Hold,
Hold,
Exhale,
Let go.
Breathe into your abdomen and swell the belly into a big beautiful balloon.
Big,
Big,
Big breath.
Open your mouth,
Exhale,
Let go.
Breathe now into the abdomen again.
Lift the breath to the chest all the way up to the collarbone.
Big dirge swasam,
Three-part breath.
Open your mouth,
Exhale,
Let go,
Let go,
Let go.
Beautiful.
Stretch your hands out wide and breathe your hands into fists,
Tense into the muscles of your arms,
Tight,
Tight,
Tight,
Lift your arms slightly off the floor,
Exhale,
Let go,
Let go,
Let go.
Inhale as you shrug your shoulders up towards your ears.
Exhale,
Push your shoulders down,
Inhale,
Wrap your arms around yourself,
Give yourself a quick hug and exhale,
Let go.
Remember that loving yourself just the way you are is the beginning of loving the world just the way it is.
Let your head now move side to side.
Instilling your head,
Let your jaw wiggle side to side.
Now drop the mouth open wide,
Stick out the tongue,
Roll your eyes towards the third eye,
Make a hissing sound,
Like a silent scream.
Then folding the mouth back up,
Inhale as you purse your lips,
Exhale,
Let the mouth relax.
Breathe now into your nose and wrinkle it tightly and release.
Breathe into your eyes and squeeze them more gently closed and release.
Breathe in raising eyebrows and forehead up,
Let go.
Puff your cheeks out like a puffer fish,
Suck your cheeks in.
Take a deep breath,
Squeeze forehead,
Eyes,
Nose and mouth tightly,
Tightly,
Tightly,
Tightly.
Exhale let go.
Feeling now a cool wave of deep relaxation like a sweet breeze over your skin,
So soft.
Let's take a deep breath in,
Opening the mouth,
Let any sound that you need to release come out.
Release,
Release,
Release.
Another deep breath in and audibly let the breath go with whatever sound feels good.
One more time,
Inhale,
Hold,
Hold,
Hold,
Open the mouth,
Audible exhale,
Let it all out,
So good,
So good,
So good.
Becoming more and more a witness to yourself as you are lying here still and quiet,
Aware of your toes,
The bottoms of your feet,
Tops of your feet,
Your ankles,
Shins,
Calves,
Knees and thighs,
Strong and able and feeling the weight of the legs,
Just let them go,
Let them go.
Breathe in,
Pull the perineum up,
Clenching your buttocks,
Hold like a basket,
Release.
Having an awareness now of all the systems and organs of your body functioning and healthy,
Thank you,
Thank you,
Thank you body,
Thank you breath,
Thank you life.
Feel the abdomen rising and falling as you breathe in and breathe out,
Awareness of the lungs,
Breathing in life force,
Prana.
Notice your heart shining brightly,
Filled with love for yourself and all living beings unconditionally.
Notice the shoulders relaxing into the upper arms,
Elbows,
Forearms,
Wrists.
Feel energy pull into the palms of your hands and radiate out through your fingers,
Relax,
Relax,
Relax.
From the base of the spine,
Feel your spine perfectly aligned and supporting your whole being.
All the muscles,
Tissues of the back have released any pain or discomfort,
All the way up into your neck,
Feeling the shoulders buoyant and freed from the weight of any burdens.
Noticing the throat is open,
The jaw is slack,
The mouth and tongue are soft,
The skin is soft,
The scalp,
Every hair follicle,
Relax,
Relax,
Relax.
The eyes closed,
Wash your eyes in a soothing darkness and noticing now just the breath cool on the inhale through your nose,
Warm on the exhale through your nose,
Breathing in and breathing out long,
Slow breaths.
In this space,
So still and so quiet,
You have come home to your true authentic self.
Recognize that you are innately joyful,
Loving,
Compassionate,
Grateful,
Peaceful and kind and it's in this space,
Still and quiet that you can just be.
Om Shanti Om Shanti Om Shanti Om shanti om shanti om shanti om shanti om shanti om shanti om shanti om shanti om shanti om shanti om shanti om shanti om shanti om shanti om allow yourself to bathe in this still silent bliss for as long as you like namaste
