Find the position that feels most comfortable for your Shadasana.
Maybe you'd like to lay down on your belly or just sit.
Take a moment to get there.
And then either soften the gaze or close your eyes.
See if you can make any adjustments in the body to become just slightly more comfortable.
You need to adjust some clothing.
Put on another layer or a blanket.
And then shift your awareness to the sensation of your feet.
Imagine that wherever you are,
You can feel the sun just start to creep over your toes.
And feel or imagine you can feel a warm sensation on your toes.
And then begin to move your awareness up over your feet so that the whole foot feels this warm sensation of sunlight.
The tops and bottoms of the feet,
The ankles,
The heels.
Maybe you notice that as that sunshine waves over the feet,
Waves over the feet,
Tension that you're holding there starts to dissolve.
Allow your awareness to move up the lower legs,
Shins and calf muscles.
Feel or imagine you can feel a sensation of warmth,
Of relaxation.
And then begin to move your awareness up over your knees,
Fronts and backs,
Deep inside the knee joint.
And feel or imagine you can feel a warm sensation of release and relaxation.
And move your awareness further up over the upper legs,
Allowing the warm light to soften any tension,
Allowing muscular effort to release.
Allow the light to continue up over your seat and lower torso,
All the way up to the belly button.
As though you're standing in a warm pool of light,
Feel that release up over the low back and abdomen.
Allow the warmth to continue up over the ribcage,
Breathing muscles,
Middle and upper back and chest.
Allow the warmth to release tension and tightness.
Allow the warmth to release tension and tightness.
Allow the awareness to continue up over the shoulders and down the arms.
Feel the warmth,
Release sensations of stress and tension,
Allowing the arms to just be heavy.
And then move the awareness up over the neck and jaw,
Cheeks and ears,
Face and the top of the head.
Allow any tension to melt away.
And any parts of the body that would like another pass,
Another moment of awareness can return there,
Sending the sensation of the breath,
Allowing the exhalation to take any sense of tension,
Tension,
Worry,
Or negative emotion.
You have the luxury of time and you'd like to stay here.
Allow the recording to come to the end.
If you need to be aware of time,
Gently wiggle your fingers and toes.
Roll your wrists and ankles and rock your head side to side.
Your own time,
Make your way to your side and press yourself up to sitting.
Up to sitting,
Your eyes can stay closed or soft.
Moment to rest in the experience of gratitude for yourself,
For this practice,
For the opportunity to occupy a body.
Thank you for joining me.
Till the next time our paths cross.
