Tamta Ras.
Bring your body to a comfortable position for sleeping.
This can be lying on your side if that's more comfortable or maybe lying flat on your back in Shavasana,
With your arms down by your side,
Palms facing up,
Leaving a little space in between for airflow in the armpit area.
Your legs can be spread a little wider than your hips,
With your feet and toes pointing outward.
No matter your position,
Go ahead and make as many adjustments that you need to in order to feel comfortable and relaxed in this moment.
Maybe very slightly try lifting and lowering your head a couple times,
Or shrugging your shoulders to release tension in the neck area,
Or try shifting your hips left to right.
Maybe make open and close fists a few times,
Or point and flex your feet to release any stiffness in your lower extremities,
And then eventually stopping all movement and finding a moment of stillness as you gently close your eyes.
It's best to try to remain still for this practice to ensure that you can drift off easily into a restorative,
Relaxing,
Deep sleep,
Guiding your mind and body into a state of complete surrender.
However,
If at any moment you start to feel uncomfortable,
I encourage you to make minimal adjustments and return to stillness when you can.
I want you to know that it is completely okay if your mind starts to wander,
Or if you start to flow in and out of consciousness as you listen to this practice.
It's your body's way of saying,
I am safe,
And it's okay to let go.
You are safe to let go and relax in stillness.
So let's settle now and begin the process of letting go.
You can start by shifting your awareness to your breath,
Slowly inhaling in and out through the nose.
Take your time to notice the rise and fall of your belly with each breath,
Allowing the belly to rise on the inhale and fall ever so gently on the exhale.
Let the movement between your breath and belly reflect gentle waves in an ocean,
Then down.
Notice the calming,
Washing sound you make as you breathe in and out through your nostrils.
Notice how the air fills as it enters and leaves your nostrils,
Refreshing to soothing.
Now shift your attention to the connection between your body,
The sheets.
Allow your body to soften and relax with each inhale and exhale.
Feel your body surrendering,
Falling deeper into Mother Earth,
Deeper into relaxation.
Now's the time to let go.
Let the body become heavier and drift into a more peaceful state.
Feel your body relaxing,
Starting from the top of your head,
Your crown,
Relaxing the temples,
Your forehead,
Your eyebrows,
Eyes,
Cheeks,
Nose,
Your right ear,
Your nose,
Your right ear,
Left ear,
Your mouth,
Releasing tightness in the lips and jaw,
Maybe letting the tongue fall from the roof of the mouth,
Allowing air to flow freely in without restriction.
Feel any tension release from the back of the head,
Down to the neck,
Your throat,
Down your back,
Along your spine,
Continue relaxing your shoulders down,
Relax your triceps,
Your elbows,
Forearms,
Wrists,
The back of your hands,
Inside your palms,
Down to the tips of your fingers.
Feel your chest and upper abdomen relax deeper with each breath,
Making way for comfort and peace in the heart area.
Release tension in the upper abdomen.
We hold so many emotions in this space throughout the day.
Now's the time to give the ones that aren't serving you permission to let go and be free.
Breathe compassion into this space.
Now relax the navel area.
Breathe deeply into your stomach and lower abdomen.
Breathe deeply into this area,
Opening space for flow,
Flowing your mind and body,
Your energetic bodies,
Flowing in a steady stream of creativity and passion.
Now begin moving your breath down to your hips and moving down to the front and back of the pelvis region,
Our base,
Our anchor.
Breathe deeply into this area,
Opening the space to safety,
Security,
Surrender.
You are free to surrender.
Now begin moving your breath down your thighs,
Down to your knees,
Your shins,
Calves,
Down to your ankles,
The tops of your feet,
The soles of your feet,
Down to the tips of your toes.
Relax and let go.
Release.
Surrender.
Stay with the breath.
Let it naturally move in and out of the body as it continues flowing from the top of the head down,
Helping you to melt deeper into relaxation.
Feel the ocean rise and fall,
Washing against the sand.
It goes up and then down.
The breath goes in and then out,
Allowing the body to melt deeper into relaxation and peace.
Flowing between here,
Restoring,
Renewing,
Releasing today's worries.
Getting away with each exhale,
What's no longer serving you.
Opening space with each inhale for tomorrow's experiences,
Offering the mind and body freedom to expand into surrender,
Quieting the noise and letting in inner peace.
You are safe to let go in stillness.
May you awaken to love,
Light,
Clarity,
And an open heart.
Rest well,
Dear one.
Rest well.
