Lie flat on your back in the supine position.
Feet comfortable distance apart.
Your arms comfortable distance away from the body while your palms are facing up.
Adjust your position to find the most comfortable position for yourself.
If you need to you can place a small pillow or folded blanket under your head.
Just make sure pillow or blanket is not very thick.
The legs are straight slightly separated.
Eyes closed.
Feel the contact between mat and the body.
Try to feel the different parts of your body in contact with the mat with the floor.
Feel the contact between the floor and the buttocks.
If you feel that the muscles of the buttocks are pulled together release them.
Keep your attention on the pressure between the floor and the buttocks.
Now try to feel the contact between the ground and the right heel.
Left heel and the floor.
Feel the contact between floor and the right arm.
Right hand.
Left arm.
Left hand.
Middle of the back.
Each shoulder plate.
The back of the head.
The whole body.
The whole body.
Now imagine a small pillow Now,
Imagine as if your right leg has become very heavy.
Right leg is so heavy that it is sinking into the floor.
Feel the right leg become limp.
Now feel the left leg becoming heavy.
Sinking into the floor.
Feel the left leg become limp.
Feel right arm becoming heavy.
Sinking into the floor.
Heavy left arm.
Sinking into the floor.
Becoming limp.
Feel your shoulders.
Let them sink.
Drop your lower jaw.
Let it sag.
But keeping your mouth closed.
Make sure you are not frowning.
Face muscles.
Forehead is relaxed.
If any worry or problem comes to your mind tell these problems these worries that they will receive your attention after few minutes.
Let them sink.
Let them sink.
After few minutes for now practicing Shavasana.
Don't suppress the thoughts if they occur.
Just continue to direct your attention to the different parts of the body.
Just observing systematically right leg left leg right arm left arm torso head and neck.
Keep on repeating this cycle.
Keep on observing all parts of the body.
Whole focus on the body.
Now gently move and clench your hands.
Move your feet slowly.
Open your eyes.
