Begin by lying down on the mat,
Taking the feet nice and wide,
Arms down the side of the body,
The palms are facing up,
Create some space between the ears and the shoulders.
Take a moment to shake and wiggle the jaw,
Releasing any tension that may be held there.
Just notice the body,
Notice the weight of the body,
Does it feel light or heavy?
Notice the mind,
The internal dialogue that we all have,
The chatter.
Throughout the next 10 minutes each time a thought pops to mind,
Bring your full attention back to the body,
Awareness or to the breath.
I'm sending all of the awareness now down to the soles of the feet.
Firstly,
Just take in a moment to notice any sensations that you may feel there.
Temperature of the air brushing over the feet,
Any tingling.
Then begin to relax the soles of the feet,
The toes,
The tops of the feet.
Soften the ankles,
Soften the calves and the shins.
Release any tension within the knees.
Let the backs of the thighs melt to the ground.
Relax the tops of the thighs.
Release the seat and the hips.
Relax the lower back,
The mid back and the upper back to the earth.
Let the whole back relax.
Send in all of your awareness now down to the belly.
Relaxing all muscles within that space.
Soften through the chest.
Now send all of your awareness down to the tips of the fingers.
As you relax the fingers,
The palms and the backs of the hands.
Soften the wrists.
Relax the forearms,
The elbows and the upper arms.
The shoulders are sinking into the earth.
Release any remaining tension held within the neck.
Soften the jaw.
Release the tongue from the roof of the mouth.
Bring a space between the teeth.
Relax the jaw,
The cheeks and the space between the eyebrows.
Bring a lightness from the crown of the head down to the soles of the feet.
Surrender the whole body to the earth.
Giving yourself full permission to relax.
Take some moments now scanning for the breath.
Watching the natural ebb and flow as it enters and leaves the body.
Finding the space in the nose where the cool air enters and the warm air leaves the body.
Follow the flow of the breath around the body.
Listen to the sound of your breath.
Be here fully.
Stay focused.
Stay connected.
Take two more deep full breaths now.
Watch the belly rise and fall away.
Start to bring back an awareness to the space around you.
Welcoming the sounds.
Welcoming the sensations of the air flowing back over the body.
Through your closed eyes see yourself lying on your mat.
A healthy and a strong body.
A still and a peaceful mind.
Carry these feelings with you into your day and out into the week.
Namaste.
