Hmm,
It's been a long day and perhaps you're looking at unwinding at the end of your day.
Before you prop yourself up in front of your television or Netflix,
I recommend giving this practice a try.
Even though you may feel like you are trying to relax in front of the TV,
You may in fact walk out feeling even more exhausted than before.
This practice,
On the other hand,
Is specially designed to guide your mind and body into a deep state of relaxation,
Thereby leaving you energized and renewed at the end of your day.
So if you're interested,
Go ahead and change into something that's comfortable and find a quiet place where you will not be disturbed for the next 10-15 minutes.
I recommend doing this practice while you're laying down if that's not possible.
It's also okay for you to practice this while sitting somewhere that's comfortable for you.
Namaste,
My name is Somya and please pause this till the time you get ready to practice.
I'm right here.
Okay,
Now that you're ready,
If you've chosen to lie down,
Cover yourself up with a warm blanket or a shawl if it's cold where you live.
Spread your feet hip-width distance apart,
Toes playing out,
Hands next to the body,
Palms facing up towards the ceiling.
If you've chosen to sit,
You may sit on a couple of cushions.
You can also use a back rest to support your lower back.
Wherever you are,
Give yourself permission to close your eyes and take the next few minutes just for yourself.
Begin by taking your awareness to the place where your body is coming in contact with your seat.
Notice how you are being supported by the surface that's beneath you.
Take a deep breath in and as you breathe out,
Consciously relax the entire body.
Breathing in one more time.
This time relaxing the neck and the shoulders.
Breathing in,
Breathing out and relaxing your toes and the soles of your feet.
Allow your breathing to come back to normal.
Let all the worries and all the stress from the office leave your mind now.
This is your time.
Take a deep breath in,
Breathe out.
Breathe in through the nose,
Open your mouth and breathe out.
Breathing in one more time.
Opening the mouth,
Breathing out.
Repeating this three more times,
Keeping your exhales longer than your inhales.
Inhale in peace and exhaling all the worry and stress out of your system.
I shall now give you a count for breathing.
We shall breathe in for four counts,
Hold our breath for one count and breathe out for five counts.
Do this with ease,
No tension,
No pressure.
Ready?
Breathe in,
Two,
Three,
Four,
Hold.
Breathe out,
Two,
Three,
Four,
Five.
Breathe in,
Two,
Three,
Four,
Hold.
Breathe out,
Two,
Three,
Four,
Five.
Breathe in,
Two,
Three,
Four,
Hold.
Breathe out,
Two,
Three,
Four,
Five.
Breathe in,
Two,
Three,
Four,
Hold.
Breathe out,
Two,
Three,
Four,
Five.
Allow your breathing to come back to normal now.
Release any tension from the forehead or the face.
Letting go of the day that has just gone by.
Notice which emotion comes up for you.
Whatever it is,
Don't try to push it away.
Just acknowledge and accept.
Now I shall name different parts of your body.
Whichever part of the body I am naming,
Gently take your awareness to that part.
If you fall asleep while listening to this meditation,
That's okay.
You shall wake up whenever you need to.
Awareness to the top of your head,
Middle of the eyebrows,
Base of your throat,
Awareness to the right shoulder,
Right elbow,
Right wrist,
Right thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Right wrist,
Right elbow,
Right shoulder,
Base of the throat,
Left shoulder,
Left elbow,
Left wrist,
Left thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Left wrist,
Left elbow,
Left shoulder,
Base of the throat,
Center of your chest,
Under the navel,
Above the genitals,
Right hip,
Right knee,
Right ankle,
Right big toe,
First toe,
Second toe,
Third toe,
Pinky toe,
Right ankle,
Right knee,
Right hip,
Above the genitals,
Left hip,
Left knee,
Left ankle,
Left big toe,
First toe,
Second toe,
Third toe,
Pinky toe,
Left ankle,
Left knee,
Left hip,
Above the genitals,
Under the navel,
Center of your chest,
Base of the throat,
Middle of the eyebrows,
Top of the head.
Keep your breathing slightly deeper than normal,
Relaxing with every outgoing breath,
Releasing all stress,
All anxieties from the day.
If the mind begins to wander,
That's okay,
Just bring your awareness back to your breath,
Noticing the rising and falling of your belly.
As you continue breathing,
I shall read out an affirmation for you.
You can choose to repeat this in your mind or just listen to it.
I am calm and peaceful.
I choose to release all the stress and all the worry from my body.
I know that I deserve to rest.
I choose to practice kindness towards myself.
I am calm and peaceful,
Completely relaxed.
Continue breathing in and out.
As you continue breathing,
I shall read out an affirmation for you.
As you continue breathing,
I shall read out an affirmation for you.
Om.
Shanti.
Shanti.
Shanti.
If you wish to continue resting,
Feel free to do that.
Else,
Give yourself permission to gently wake up from this state of trance.
Begin to move your fingers and toes,
Waking yourself up.
Maybe you move your wrists around,
Rotate the ankles,
One side and then the other.
Take a nice good morning stretch.
Before you open your eyes,
Notice the emotion that you are feeling.
Is it the same or has it transformed?
Whatever comes up for you is okay.
Just acknowledge and accept.
Whenever you feel ready,
Open your eyes.
