Welcome to this evening relaxation practice.
If it's your first time,
Just enjoy it and follow my voice.
And if at any point of this practice you will feel like your thoughts are taking over,
Just notice that and come back to my voice.
So sit comfortably.
You can sit on chair with your feet grounded on the floor or you can sit leg crossed on the ground.
Just see that this position allows you to have a straight back.
Make sure that your chin is parallel to the ground,
Your arms are on the lap.
Close your eyes gently and let's begin.
Take a deep breath in and out.
And one more.
Breath in and breath out.
And the last one.
Breath in and out.
And in this practice we're gonna make some baddhaskan so that you can let go of the stress or tension in your body gathered through the day.
And in the very beginning of this practice just imagine that you're leaving all the problems or the questions outside of the room,
Outside of the space you're in.
So if you're ready just shift your attention towards your legs,
Towards your feet and imagine that soft and warm honey starts to fill your feet up.
Every toe,
The soles of your feet and as it fills you up it kind of melts every other sensation and let it rise up your calves,
The right one and the left one straight into your knees and then it fills up your thighs and your hips.
And now feel your legs completely fully and notice what sensation you need to melt into this warm and loving honey of your presence and just do that.
And you can exhale once again to release any tension and if it doesn't happen just acknowledge that's how it is today,
It's completely fine.
Go up from your hips,
From your pelvis,
Just fill it up with this presence with your imaginary warm honey.
Fill up your belly,
Your lower back.
Go up to the middle of your belly to the diaphragm,
Fill up your ribs and imagine that this warms and relaxes your belly,
Relaxes the inner organs and it gives more space for the movement and go further into your chest,
Into your shoulders and imagine that your entire core is filled with this presence with the honey.
Let it slide down your arms,
Into your elbows,
Into your wrists and your palms,
Into every single finger.
Move your attention to your neck and let this presence melt every tension in your neck.
Move a bit to your chin,
Into your face and lips,
The nose,
The eyes.
Relax your eyebrows and your forehead and exhale again and let your face relax as if it was melting under the heaviness of this honey and go to your back of the head and the tip of your head through the hair and now as your entire body is filled with it just do one more round but this time downwards through your head,
Just in big large brush strokes,
Down your neck,
Shoulders,
Arms,
Your back,
Your chest,
Your belly,
Your hips,
Your thighs and knees,
Your feet and acknowledge that you're sitting right here right now in this moment,
In this place.
Feel the ground under your feet,
Feel your body posture and take a deep breath and another one and yet one more.
Thank you for the practice.
You can open your eyes and continue with your day.
