Rest After A Hard Day | Lying Somatic Practice | 10 Mins

This 10-minute resting practice is designed to help release stress and tension from your back, shoulders, neck, and nervous system. We’ll lie on the floor with the legs elevated at about a 90-degree angle using a couch, bed, chair, pillows, cushions, or bolsters.

This is a gentle practice for workday stress, shoulder tension, back tightness, and that “I need a real break” feeling.

You don’t need to do much. Just set yourself up, let your body be supported, and follow the guided body scan as stress and tension begin to soften.

Transcript

This is one of my favorite ways to de-stress. And melt away tension in my back and shoulders. We'll lie on the floor with our legs elevated at about 90 degrees. Let's take the time we need to set up our space. You can use the edge of a bed or couch or ottoman. Or a tall stack of cushions or bolsters. Once you have what you need. Lie on your back. And let your arms rest. Wherever is comfortable. Feel the floor beneath you. And notice your breath. See if you can really let the support of the floor hold you. If you'd like. Start to take. Longer exhale. Notice the muscles in your face and head. And shoulders. Imagine. The muscle. In your face, Neck and shoulders slowly widening and melting toward the floor. Just giving yourself this time. To be. There's nothing to do. There's nothing to force. Just allow. The floor to hold you. Notice your chest. Bye. And rear. Notice the. . . Expansion and contraction. That happens with each breath. In and out. Allowing your breath to be full and spacious. Allowing this part of your body. To rest. To be supported. Now invite awareness into your belly. Your pelvis and lower back. Notice where your lower back meets the floor. Invite your pelvis to feel heavy. Let any sense of effort. Strain down. Toward the floor. Remembering to breathe. Let your awareness travel down into your heart. Hips, Legs and feet. Noticing the support. Beneath you. . . . . . Let your legs be heavy. There's nowhere to go. There is nothing to do. In this moment. And let your whole lower body lean into the support. As you breathe. Noticing your whole body now. Continue to bring your awareness. To your body and your breath. Invite your body to receive the support. There's nothing to do or to fix here. Continuing to breathe and be. Allow it. Allowing your body to soften. With each moment of rest. As we come to the end of our practice. Will invite small gentle movements. In your fingers and toes. Gently turn your head. From side to side. Roll to one side of your body. Invading any little stretch or wiggles that would feel good. And slowly rise. To a seated position. Notice what feels different now. Thank your body. Thank yourself. Thank you.