Lay comfortably on your back in Shavasana,
The corpse posture.
Lay in such a way that your head and neck and trunk and your spine are aligned left and right.
Check the position of your head.
Make sure it's comfortable,
Straight,
And in alignment.
Allow your feet to be a comfortable distance apart.
Just letting them fall away from each other.
Allow your arms to be at a comfortable distance from your sides.
Palms up if comfortable.
If not,
You can allow your palms to be down.
Most important is to be comfortable and to let go.
Now becoming aware of your body.
Be aware of your whole body from head to toe and toe to head.
However you experience your body is fine.
You cannot do this wrong.
Just gently be aware of your body.
Be aware of the ability to move your body,
But you are not using that ability.
Become aware of the stillness in your body.
You can move your body,
But you are choosing not to.
Feel the stillness moving into your whole body.
You can move,
But you are choosing not to move.
Just resting in the stillness.
Surveying your body from head to toe and toe to head.
However you experience your body is fine.
Gently and non-judgmentally noticing your body from the top of your head to your forehead,
Your eyebrows and eyes.
Feeling aware of your nostrils,
The feel of the flow of the air in and out.
Your jaw relaxed.
Your tongue relaxed inside your mouth.
Seeing the air flow in and out of your nostrils.
Aware of the body as one whole being.
Breathe as though your whole body is breathing,
As if you are exhaling from the top of your head down to your toes.
Breathe as though you are inhaling from the toes up to the top of the head.
Exhale from the top of the head down to the toes.
Inhale from the toes up to the top of the head.
Continue to exhale from the top of the head down to the toes.
Inhale from the toes up to the top of the head.
Like a current moving up and down your spine.
Exhale from the top of the head down to the ankles.
Inhale from the ankles up to the top of the head.
Feel the current slide back and forth.
Continue to exhale from the top of the head down to the ankles.
Inhale from the ankles up to the top of the head.
Exhale from the top of the head down to the knees.
Inhale from the knees up to the top of the head.
Continue to exhale from the top of the head down to the knees.
Inhale from the knees up to the top of the head.
Exhale from the top of the head down to the base of the spine.
Exhale from the base of the spine up to the top of the head.
Exhale from the top of the head down to the navel.
Exhale from the navel up to the top of the head.
Exhale from the top of the head down to the heart center.
Inhale through your heart center up to the top of your head.
Exhale from the top of the head down to the throat.
Exhale from the throat up to the top of the head.
Exhale from the top of the head down to the bridge between your nostrils.
Exhale from the bridge between your nostrils up to the top of your head.
Exhale from the space between the eyebrows down to the bridge between the nostrils.
Exhale from the bridge between the nostrils up to the space between the eyebrows.
Exhale from the space between the eyebrows down to the bridge between the nostrils.
Exhale from the bridge between the nostrils up to the space between the eyebrows.
Exhale from the top of the head down to the bridge between the nostrils.
Inhale from the bridge between the nostrils up to the top of the head.
Exhale from the top of the head down to the throat.
Inhale from the throat up to the top of the head.
Exhale from the top of the head down to the heart center.
Inhale from the heart center up to the top of the head.
Exhale from the top of the head down to the navel.
Inhale from the navel up to the top of the head.
Exhale from the top of the head down to the sacrum.
Inhale from the sacrum up to the top of the head.
Exhale from the top of the head down to your knees.
Inhale from the knees up to the top of the head.
Exhale from the top of the head down to the ankles.
Inhale from the ankles up to the top of the head.
Exhale from the top of the head down to your toes.
Inhale from your toes up to the top of your head.
Be aware of the space between your eyebrows.
Breathe as though you are breathing from this space between your eyebrows.
Breathe with tender,
Intimate awareness.
Be aware of the space at your throat.
Bring tender,
Intimate awareness to your throat.
Be aware of the space in your heart center.
Go deep,
Deep into this space,
Deep into the silence.
Go deep into the stillness and the silence in this space deep in your heart center.
Be aware of the space in your heart center.
Be aware of the deep stillness and silence that is in that space.
Allow your attention to hold on to that deep stillness and silence.
Be aware of the space between your eyebrows.
Be aware of the quietness of your mind.
Feel the presence of that stillness.
Be aware of the smoothness of the breath,
Of the deep stillness and silence within the breath.
Be aware of the stillness of the physical body.
Bring that deep stillness and silence with you.
Keep it with you.
While you resolve to return to this place of silence and serenity that is always here for you,
Always available.
Be aware of the quietness of the breath.
Be aware of the quietness of the breath.
Be aware of the quietness of the breath.
Be aware of the quietness of the breath.
Be aware of the quietness of the breath.
