Bring your body into a comfortable position lying on the floor in Shavasana.
If there is any tension in the lower back feel free to bend the knees up allowing your feet to rest flat to the floor.
If your legs are stretched out allow a good space between them.
Heels ideally fall a little outside the line of the hips.
Feel the arms rest comfortably beside you on the floor.
As you roll the shoulder blades in at the back feel the inside of the arms and palms open up towards the ceiling.
Close the eyes softly.
Bring your internal gaze down towards the heart center or up into the eyebrow center just above the bridge of the nose.
As we find a place for the eyes to rest it helps the mind to become quiet and still.
Connect now with a natural rhythm of your breath.
If there's no congestion the breath flows in and out of the nostrils.
Visualize the breath flowing in through the center of the nostrils.
A fine thread of breath.
Picture drawing the breath in from a distance.
It enters in through the left and right nostrils equally and evenly meeting at the eyebrow center.
As you exhale the breath will flow away from that point down both sides of the nose equally and evenly.
Breathing in through the nostrils to the eyebrow center and from the eyebrow center out through the nostrils.
You will see the pathway of the breath is like a triangle.
The sides are equal in length and they meet at the top.
We move this breathing into a Nadi Shodhana or alternate nostril breath.
Picture the breath coming in through the left nostril and traveling up to the eyebrow center.
As you exhale it flows from the eyebrow center out through the right nostril.
The in-breath travels back up the right nostril to the eyebrow center and the exhale will flow from the eyebrow center out through the left nostril.
As you alternate the flow of breath through the nostrils you maintain the triangular formation or pathway.
The next time that you bring the breath and awareness to the eyebrow center let your breath relax but maintain your focus here.
From that point you look back into the center of the mind.
Visualize here a tiny image of yourself sitting in a meditative position.
You see this small image of yourself chanting the mantra OM.
You chant in time with the rhythm of your breath.
See OM flowing from the center of your mind out in ever increasing circles.
As you reach the end of the sound the end of your breath the surface of the mind becomes very clear and still.
As you watch observe see that you form no expectation or judgment.
Simply acknowledge what is presented to you in this mind space.
Allow for your awareness now to externalize.
Become aware of sounds of your physical body and the space that it occupies.
The solidness of the floor beneath you,
Your connection to the earth.
Allow the breath again to return fully into your field of awareness.
Feel how the breath awakens and animates the physical body.
When you feel ready moving slowly and gently begin to explore small movements into the hands and feet.
Wriggling,
Stretching,
Turning.
Allow the head to roll gently from left to right exploring any movement here that feels appropriate.
When you feel ready roll to one side resting here for a few breaths.
Press down into the palms to bring yourself to sit.
