This practice is an invitation to turn down the noise and turn toward yourself to rest,
Listen,
And gently welcome the voice of your inner knowing.
There's no urgency here.
No problem to solve.
Just space to receive.
Let's begin.
Gather your props.
Take some time.
Pause the audio.
If you have a bolster,
That and a couple of blocks,
Maybe a blanket and an eye pillow.
If you don't have a bolster,
You can fold up a blanket or use a couple of pillows.
Take your time and gather what you need.
Settling in now.
Begin by laying down on your back.
Bring the soles of your feet together and let your knees fall open like butterfly wings.
Slide a pillow or a bolster under each thigh for support.
If you'd like,
Place a folded blanket under your head or a light blanket over your body.
Settle in.
Make sure that you are completely comfortable.
Place one hand on your heart and the other on your belly.
Close your eyes.
Let your breath move easily.
No need to control it.
Just notice the gentle rise and fall of your belly as you inhale and exhale.
Inhale and exhale.
Rise and fall with every breath.
No need to change anything.
Notice your inhale.
Notice your exhale.
Take a deep breath in and bring all awareness to your body.
And as you exhale,
Relax your lower body down towards the earth.
Take five more breaths like this.
Inhale awareness.
Exhale softening.
As your body settles in,
Breathe.
Whisper inwardly,
I give myself permission to slow down.
I am open to the wisdom within me.
I give myself permission to slow down.
I am open to the wisdom within me.
With every breath,
Feel your chest soften.
Feel your mind begin to quiet.
Inhale all awareness to your body.
Exhale,
Back body completely relaxed.
Take five more deep breath in and out.
Exhale comes out through the mouth,
Releasing anything that you wish to release.
At the end of your next exhale,
Roll gently to one side and make your way to a seated position.
Bring one leg in front of you,
Bent comfortably and the other tucked behind you.
Sit on your left hip and place a bolster or pillow beside your left hip.
We're moving into deer pose.
Place one hand on each side of the bolster or pillow.
Turn your chest towards the bolster and bring your body down over the bolster,
Left hip heavy to the floor.
Start with your left ear on the bolster.
If you feel like you have more room in your neck and shoulders,
See what it feels like to bring your right ear to the bolster.
Let your breath guide you,
Soft,
Slow and steady.
Settle in.
Allow yourself to be absolutely relaxed and supported.
Listen to the wisdom in your body.
The wisdom you seek is already within you.
Trust it.
To guide you.
This is an intuitive practice.
This slowing down,
This paying attention to the body,
To the heart and to the mind.
Allow yourself this gift of quiet and listen.
Listen to the whispers of your body,
The murmurs of your heart and the wisdom of your mind.
Take three deep breaths in and out,
Each exhale coming out through the mouth.
Surrendering into this shape.
The wisdom you seek is already within you.
Trust it to guide you.
Last five deep breaths in and out,
Bringing your awareness back to your body.
Back to your breath.
At the end of your next exhale,
Support yourself and draw yourself to a seated position.
Turn so your right hip is to the floor.
Right hip is close or touching the bolster or supported pillows.
One hand on each side of the bolster and then draw your chest down towards your supports.
This time,
Start with your right ear to the bolster.
Feel free to be curious and turn your head the other direction.
See if that works for you today.
Taking a few deep breaths in and out to settle in.
Notice how this side of your body feels compared to the other.
As you settle deeper,
Remember that within you lies a deep well of wisdom.
It is a quiet knowing that often gets lost in the noise of daily life.
We are working at creating the space within you to hear the wisdom,
To let this wisdom rise gently like a soft ripple on still water.
I invite you to turn your awareness inward.
Allow yourself to soften,
To rest,
And trust the insights that emerge.
These insights that arise as you create space for stillness.
Let your breath guide you,
Your body settle,
And your heart opens to the voice within.
Take five more deep breath in and out.
Each breath moving you deeper into that space of stillness and peace.
After your next exhale,
Bring yourself to seated.
Keep the bolster or supports along your spine.
And lie back over the bolster.
Let your arms rest out to the sides,
Palms facing up.
Extend your legs comfortably,
Either long or supported with a pillow under the knees.
You might want to grab a blanket and an eye pillow.
Relax your shoulders.
Spine is heavy.
Take a deep breath in,
Open up through the chest and the ribs.
And exhale,
Relax the back body.
Breathe into the openness of your chest.
Feel the breath move like a gentle wave,
Cleansing,
Nourishing,
And restoring.
Feel your breath moving through your heart space and your chest.
Your breath expands and softens with each inhale and exhale.
Visualize your breath as a gentle stream.
It's clearing away noise and revealing your inner clarity.
Silently affirm,
In this stillness,
My wisdom becomes clear.
In this stillness,
My wisdom becomes clear.
In this stillness,
My wisdom becomes clear.
Last five deep breath in and out.
And after your next exhale,
Gently slide off your bolster and lie flat on your back.
Put a bolster or pillow underneath your knees.
Cover yourself with a blanket and maybe come back to that eye pillow.
Place one hand on your heart and the other on your belly.
Feel the steady pulse beneath your hands,
The breath,
The rhythm of your life.
With each inhale,
Invite a sense of trust.
I trust myself completely.
With each exhale,
Let go of doubt and distraction.
Affirm to yourself,
I am guided by my inner knowing.
I trust myself completely.
Rest here.
Let these affirmations sink deeply into your entire being.
The answers you seek are already within you.
They are waiting patiently to be heard.
Take three more deep breath in and out.
Exhaling fully and completely.
Begin to awaken your body,
Wiggling your fingers and toes.
Slowly returning to the room.
Bend your knees and roll to one side and pause.
Let the echoes of your inner voice linger.
When you're ready,
Rise to a comfortable seat.
Place your hands over your heart and close your eyes.
Whisper gently to yourself.
I welcome the wisdom within me.
I welcome the wisdom within me.
I welcome the wisdom within me.
Thank you for being here with me.
Thank you for listening to that deep,
Nourishing wisdom within you.
From my heart to yours,
This is Shana.
