Yoga Practise Meditation (Visualisation Or Mat Practise)

This is a visualization or embodied practice meditation to support a relaxing, grounding mat yoga session. You’re welcome to simply listen and imagine, or to listen and practice the movements. Both options will offer benefits.

Transcript

Thank you for making time to practice yoga with me.

My name is Alia and I will guide you through a soft and gentle yoga practice that you can listen to.

You can close your eyes and just listen to the instructions as you lay down and relax.

Or if you feel like you would like to practice with your body,

Make yourself comfortable standing at the top of your mat,

Arms by your sides,

Shoulders relaxed,

Nose perpendicular to the floor,

With your eyes open,

Gazing softly forward,

Or feel free to close your eyes.

Take a deep inhale in through the nose,

And as you exhale,

Open the mouth and let go.

Let your shoulders relax,

Your fingers soften,

Feel your weight shift down through your hips,

Through your knees,

Towards your heels.

Now lift all your toes up off the floor and spread them wide.

And then,

One by one,

Or all together,

Place them back down on your mat,

And feel yourself grounding down into your yoga mat.

Take another deeper inhale in through the nose and sigh it out through your mouth.

Feel your body.

Take a deeper inhale in through the nose,

Lifting your arms straight up,

Elbows straight,

Wrists straight,

Up above your head.

Turn your palms to face each other above your head,

Fingers spread,

Thumbs pointing backwards,

Little fingers pointing forwards.

Gently bending forward from your hips,

Bringing your hands in line with your head,

In line with your belly,

In line with your hips.

Bend your knees slightly and allow your hands to come gently towards the floor.

With your knees bent,

Your fingertips can brush the floor,

Touch your yoga mat.

Maybe you can place your hands,

Palms facing down,

Onto the mat.

As you bend your knees,

Feel the opening in your lower back,

Feel your shoulders melting towards the floor,

And place a little more weight into your hands,

Breathing in,

Expanding your upper back,

Middle back.

And as you exhale,

Pressing down further into your hands.

Maybe you want to try bending one knee and then the other,

Straightening a little more each time.

And then gently bend your knees,

Start to put the weight into your heels,

Straightening your spine upwards,

Rebuilding your central column.

When you reach the top,

Take a deep breath in,

Relax your arms,

Which are going to be by your sides,

Soften your shoulders away from your ears,

And take another deep breath in.

Lift your arms up above your head,

Palms facing together,

And as you exhale,

Forward fold from the hips.

Reaching forward with your hands,

Pushing back with your hips.

Gently releasing and relaxing,

Bending your knees if you need or want to,

To bring your fingertips to brush the floor once more.

Take a deeper inhale,

Feel your back expanding,

And as you exhale,

Push further down towards the floor.

Loosen,

Melt,

Let go.

Bend your knees,

Palms touching the floor,

Exhale fully,

Fully,

Fully.

On your next inhale,

Straighten your knees,

Look towards your belly button,

Stretch out the back of your neck,

Your shoulders,

And slowly start straightening up,

Building the spine back up again,

Vertebra by vertebra to upright.

Arms are relaxed and heavy by your side,

And coming to mountain pose,

Shoulders roll up and back and down,

Your belly pulls in slightly,

Abdomen strong.

Feel your core strong and solid.

Inhale,

Arms up over the head,

Exhale,

Forward fold,

Bend your knees if you need to,

Palms come down to the ground,

And shift your weight into your left foot,

So that you can step back with the right foot,

Toes down into the mat,

Heel pushing backwards,

Straight right knee.

Bring the right knee down onto the ground,

And adjust your left hand to take some of your body weight as you press backwards,

Stretching your right front hip.

If you want to lift your right knee up off the ground,

Feel free to do so.

Press down into the palms of the hands,

And step forward with the right foot,

Shift your weight into the right foot,

And prepare to step back with the left foot.

Use your palms on the ground to steady yourself as you step back with the left foot,

Toes down into the mat,

Left knee straight,

Stretching the front left hip,

Left knee comes down to the ground,

And feel into a comfortable,

Loosening stretch,

Wherever that might be.

Left knee straightens,

And prepare to step forward.

Step forward with the left foot,

Slowly,

Straightening your knees,

Arms hanging down and loose,

And slowly bend your knees slightly as you start to rebuild your spine,

Back up,

Coming to standing,

Your head is the last to lift,

Knees straighten,

Hips on top of the knees,

Abdomen tight and strong,

Shoulders roll up and back and down.

Take a deep breath in and relax,

And let go.

Breathing at your own pace,

Arms loose and heavy by your side.

Inhale deeply through the nose,

Arms come up,

Reach upwards,

Upwards,

Upwards.

See if you can come up onto the tips of your toes,

And then slowly plant back down,

Your heels coming to the ground,

Arms still up overhead,

Gently bend forward,

Forward fold,

Hips back,

Arms forward,

And relax and exhale as you come down,

Hands onto the mat,

And then slowly bend your knees all the way,

And with grace and care and attention,

Bring your hips gently down onto the floor.

As you sit onto your yoga mat and slowly start to lean backwards with your sit bones,

Walk backwards with your sit bones as we come to prepare to lay down in Savasana.

You can windscreen wiper your feet to either side to release any tension in the hips,

And then let your feet relax,

Your ankles soften,

Your knees are straight and loose,

Feel the weight of your body sink down into your buttocks,

Soften your hips,

Let your belly relax,

Breathing in,

Filling up the chest,

Feel the weight of your body and your shoulders and your upper back connected with the mat,

Let your arms loosen,

Elbows on the ground,

Wrists relaxed,

Let your fingers soften and open,

Palms facing up.

Tuck your chin slightly towards your chest,

Lengthen the back of your neck,

Inhale through the nose,

Exhale through the mouth,

And now imagine a white light growing just at the tip of your nose,

And this light illuminates your nose,

The space between your eyebrows,

Your forehead,

It reaches back into your hairline,

Covers the top of the head,

The back of the skull,

And then back up to the crown of your head.

White light washes down the forehead,

The eyebrows,

The eye sockets,

The cheeks,

The nose,

The mouth,

The jaw,

The chin,

White light washing down the whole head,

Front and back and sides,

The ears,

Your whole head illuminated in white light,

And the light begins to move down the neck,

The throat,

The back of the neck,

Across the shoulders,

Middle back,

Lower back,

Your triceps glow with white light,

Your elbows,

Your forearms,

Your wrists,

Backs of the hand,

Each finger glowing with white light,

The thumb,

The palm of the hand,

The wrists,

The forearms,

The elbows,

Your biceps,

Your shoulders,

The whole of both arms illuminated with white light,

And the light travels down your armpits,

Your chest,

Down over your ribs and the soft of the belly,

The solar plexus,

The sides of your torso,

The top of your pelvis illuminated in white light down across and down the buttocks,

The pubis,

The thighs,

Front,

Back,

Inner and outer thighs,

All parts of the upper legs,

Each whole knee white light illuminating,

The shins,

Calves of both legs,

White and bright,

The left ankle,

The right ankle illuminated with white light,

The tops of the feet,

The big toe,

The other toes,

And finally the sole of each foot bright white light illuminating,

From the tips of your toes up through the feet,

The legs,

The hips,

The torso,

The shoulders,

Down the elbows,

To the wrists,

To the palms of the hands,

To the tips of the fingers,

The neck and the shoulders and the chin and the face and the back of the skull,

The top of the head,

White light resetting,

Rejuvenating,

Relaxing,

Breathing in,

Breathing out.

Feel free.

Feel free to stay here for as long as you like.

This is your time for you.

Thank you for practicing.