I invite you to gently close your eyes.
Straighten your back,
Stretch your neck and lift your head to the sky.
Move your shoulders backwards,
Opening the chest and relax.
Try to stay still for a moment.
If any thought arises,
Just let it be there.
Acknowledge it being in your mental space and then imagine this thought or maybe even a worry as a cloud in the sky that naturally passes by you without taking your time or energy to be processed at this very moment.
Relax your forehead.
Gently relax your glabella,
The space between both of your eyebrows.
Release any tension in your face,
Including cheeks,
Eyes and lips.
Relax your neck.
Gently push the shoulders away from your ears.
If any thought is visiting again,
Simply acknowledge it and let it go without paying much attention to it.
It is normal that thoughts come to our minds.
Feel the sensation in your upper body,
Whatever it might be.
Acknowledge its presence.
Try to notice how your chest feels right now.
If there is tension in it,
Try to release it by gently inhaling and exhaling deeply.
If you feel comfortable,
You may make a sound on your next exhale.
Breathing down,
Let us check how your stomach feels today.
If there is any discomfort in sensation or maybe it feels just right.
Whatever the sensation is there today,
Welcome it and if it is a discomforting one,
Try to let it go.
Now that we slowly reach the hips area,
Let us thank them for the two days asana practice and serving us as they did.
If there is any discomfort in the area,
Try to breathe into this area.
Take the time to give as much attention as it needs.
In case your focus vanishes,
Bring it back by concentrating your attention on the third eye where the ajna chakra is located,
The area a bit higher than the one between your eyebrows.
And when the focus is back,
Try to scan how your glutes and thighs feel now,
Whether they are tensed or relaxed.
How about your knees?
How do they feel at the moment?
If there is any soreness,
Try to breathe into the area.
Now that we've reached the area of calves,
Let us feel the sensation in them and be present and acknowledge whatever our body is trying to tell us.
Let us have a look how our feet feel today.
Maybe they are feeling different.
Maybe your toes are more sensible today.
Try to observe any sensations that arise in your body,
In your toes,
Within your feet.
Acknowledge any sensation in your lower body.
Now that we've scanned our whole body,
Let us try to sit still for a few moments and not think of anything and just be there,
In this moment,
In the present,
In the now.
Remember to breathe naturally,
Without straining your chest,
Your lungs.
Breathe in and breathe out.
Whenever you feel like coming back to the reality,
You are welcome to gently open your eyes.
If you feel like you still need a few moments on your own,
It is totally fine,
Be there.
And when you feel like it's time to come back,
Please do so.
Namaste.
