Welcome to the practice of a guided Shavasana.
Please make sure that you'll have some time to be uninterrupted,
To give yourself the full space to experience this time.
If you have a mat or blanket underneath you to support the body,
Just making sure that it has enough space for you to lie comfortably with your arms and legs slightly away from the body.
When you're ready to begin,
Come to lying on the floor.
Allow yourself to be really wide,
Letting the hips be loose,
The glutes soften.
Take your heels a little bit wider than the hips.
If there's any discomfort,
You can take thin cushions under the hips and the head or shoulders.
Gently flex the toes up and then allow the feet to roll away from each other,
Gently opening up the space between the feet.
Maybe adjusting your shoulders a little bit further away from each other,
Giving the chest lots of space.
Maybe taking the arms a little wider and noticing if you can make the back of your neck long.
This might mean tucking your chin slightly.
From here,
Just taking some time to really notice every part of the body that is resting on the floor.
Really noticing that space between where the body is touching the floor.
Notice that space just as it meets.
See what sensations arise as your attention drops deeply into this space of touch.
Some people might notice pressure or a heaviness.
Others might describe it as tingling,
Pulsating or other moving sensations.
You might also notice any kind of absence of sensation or numbness.
It doesn't matter what kind of sensation,
As long as you're observing.
Noticing if it stays the same or if it changes and perhaps also noticing how it feels to be aware of this space.
Let yourself be 10% heavier,
Really resting into the earth.
Now take your attention into the breath.
You might notice the breath somewhere in the belly as it moves to make space for the incoming breath.
Or you might notice how the ribs expand outwards on the inhale and contract back to the center on the exhale.
You might also feel the breath in the nostrils or in the sinuses and throat.
Take some time to find anywhere that feels comfortable for you to sit with your breath without needing to change it.
Just noticing what is present in your breath right now.
Now from here notice qualities about your breath.
At least two,
Maybe three.
For some people it might just be the movement.
You might notice the physical sensation of movement has a quality of easefulness or maybe there's effort in the movement.
This could also be silkiness in the softness of the movement or a coarseness,
A texture,
Or any other physical quality you can describe the movement as.
Noting it can change bit by bit,
Breath by breath.
For others noticing the breath particularly in the throat,
Sinuses or nostrils,
You might simply notice temperature.
If parts of the breath feel warm or cool.
You might also notice if there's a sense of moisture.
Perhaps there's a moistness in the breath or a dryness in your breath.
Again whatever quality arises just noticing that specific quality for your experience as it's happening and noticing it can change.
In the practice of Shavasana we take some time to really sit with our experience without needing to change it.
I often describe it as the same quality of when we sit with our friends listening with compassionate ears and a soft smile.
Not needing to change anything but presently aware.
See if you can find some anchor point at this time to rest your awareness in for the remainder of your time in the Shavasana.
For some people it might be the movement of the belly or the breath in the center of the chest.
You might also stay with the breath at the nostrils or sinuses or perhaps a location similar to the brow center.
Making sure that you feel comfortable to be here and if your mind is distracted just notice.
See if you can smile lovingly at yourself.
Returning your attention back to the breath.
Coming back to the seat,
Your anchor point and being with your experience.
Listening,
Being,
Just here.
No matter how many times it takes to return keep coming back.
Try not to move.
Maybe noticing how your thoughts might have slightly shifted,
Your breathing might have changed and your body might have a different type of awareness or you might have a different type of awareness in your body.
Allow yourself to consciously breathe without changing the pattern but just being really present with the new inhale and exhale and if it feels good to do so you might make small movements with your hands or feet which might be wiggling fingers or toes,
Circling hands and wrists.
It might be even to press your heels away and take your arms up overhead extending the hands in the opposite direction,
Giving yourself an all-over body stretch.
When you're ready to relax take a few breaths and then roll on to one side.
When coming on to your side if you have blood pressure or pregnancy concerns left is best for rest.
Have a handful of breaths here.
When you're ready to come up use your palms pressing into the floor to steady the body and bring yourself to a seated shape whether it's kneeling or cross-legged and have a few breaths here.
Take some time just to be with yourself after this period of deep relaxation and then when you're ready to move use all the support around you available to come up steadily and continue with your day or night.
