Welcome to our practice.
Find a safe,
Peaceful place for you to lay down in Shavasana.
Allow your legs to fall apart,
Your palms facing up at your sides,
Relaxing into the earth below.
Make sure that you feel comfortable here.
If you need to pause and go grab a yoga mat,
A yoga rug,
A blanket or just something more cozy to lay on top of,
Go ahead and do that now.
When you're ready,
Close your eyes.
Take a deep breath in.
Tune into your body.
Notice how you feel.
Where are you sinking deep onto the ground?
What parts of you are just barely touching the earth?
Where are the spaces between you and the floor?
How does the ground below feel against your skin?
Notice how your clothes feel touching your skin.
Notice where the air touches you.
Move your awareness down to your feet.
Becoming aware of every tiny piece of your foot,
Both feet,
All the bones,
Muscles and joints.
Become aware of any tension or discomfort that you feel in your feet.
Allow that tension,
That discomfort to drain out of your feet and into the earth.
Let it all drain away.
Move your awareness up to your ankles,
Your shins,
Your calves,
Your knees.
Noticing any discomfort or tension in this part of your body.
Allow that tension and discomfort to drain out of your legs and into earth.
Bring your awareness to your upper legs,
Your thighs.
Noticing any tension or discomfort here and allow it to all drain out,
Out of your legs,
Into the earth.
Completely emptying your legs,
Your feet of all tension,
All discomfort.
Move your awareness up to your hips,
Your womb,
Your bum,
Everything in this area,
This whole part of your body,
All the way around.
Noticing any tension or discomfort here.
And allow it to all drain out into earth.
Bring your awareness up into your belly,
Up into your chest.
Noticing any pain,
Discomfort,
Tension and allowing it to release and drain into the earth below.
Move your awareness to your back,
From your lower back all the way up to your upper back,
Your shoulders.
Noticing any tension,
Any discomfort you feel here in your back.
And allowing all of it to drain into earth.
Allowing earth to absorb your discomfort,
To hold you and rock you in comfort and safety.
Bring your awareness to the tops of your shoulders,
Down both of your arms,
Down to your fingertips.
Noticing any discomfort or tension in your arms,
Your hands,
Your wrists,
Your elbows.
And allowing all of it to drain into the welcoming earth below.
Until you feel,
Letting all that tension go.
Bring your awareness into your neck.
Focusing on all sides,
The way your neck carries your head all day.
And just focusing on the tension and discomfort in your neck.
Allow it to release and drain into earth.
Bring your awareness to your face,
Releasing any tension in your jaw.
Smoothing out your eyes,
Your forehead,
Letting go anywhere you might be crunching up or holding on.
Relaxing every muscle in your face.
And noticing any tension or discomfort anywhere in your face,
In your head.
Allowing it all to drain into earth.
Releasing all that tension.
Slowly scan your entire body on your own.
Noticing any tension or discomfort that might still be lingering within you.
And allow all that tension,
All that discomfort to drain into earth.
As you lie here on the ground,
Totally relaxed.
Listen to the sounds around you for a moment.
Then become aware of the sounds of your own body,
Your breath,
Your heart beating.
Lie here,
Totally relaxed for as long as you want.
And whenever you feel ready,
Gently roll off onto your side.
And slowly come back to the present moment.
