Settle into a comfortable position lying on your back with your arms relaxed at your sides.
Feel the natural weight of your body sinking into the mat or bed.
Gently close your eyes.
Take a deep breath in and exhale slowly.
Again,
Inhale deeply and let it go.
Allow your breath to settle into a natural rhythm.
Taking deep breaths in and slow deep breaths out.
Slow and deep breaths.
Listen to the ocean waves and imagine that it's your breath flowing in and flowing out.
Now,
Bring to mind an intention.
Choose a short pretense,
Present tense,
Affirmation.
Whatever it may be,
Yogi's choice.
I am peaceful.
I trust in the flow of life.
Silently repeat this intention in your mind three times.
Now,
Shift your awareness to your breath.
Observe the gentle rise and fall of your breath.
Observe the gentle rise and fall of your belly.
Let's begin a simple breath technique.
We're going to inhale for four,
Hold for four,
And exhale for six.
Breathe in.
One,
Two,
Three,
Four,
Hold.
One,
Two,
Three,
Four,
Exhale.
One,
Two,
Three,
Four,
Five,
Six.
Breathe in.
One,
Two,
Three,
Four,
Hold.
Two,
Three,
Four,
Exhale.
Two,
Three,
Four,
Five,
Six.
Inhale.
Two,
Three,
Four,
Hold.
Two,
Three,
Four,
Exhale.
Two,
Three,
Four,
Five,
Six.
Allow the body to relax.
And now,
Bring your awareness to different parts of your body.
Bring your awareness to the right hand thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Palm of the right hand,
Wrist.
Bring awareness to your elbow,
To your shoulder,
Right side of your chest,
Waist,
Hip,
Thigh,
Knee,
Shin,
Ankle,
Sole of the right foot.
Now,
To the left side.
Left hand thumb.
Index finger.
Middle finger.
Ring finger.
Little finger.
Palm of the left hand.
Wrist.
Elbow.
Shoulder.
Left side of the chest.
Waist.
Hip.
Thigh.
Knee.
Shin.
Ankle.
Sole of the left foot.
Now,
The spine and back of the body.
Bring awareness to your spine and the rest of the back of your body.
We'll start at the tailbone.
Your lower back.
Your middle back.
Upper back.
Relax your shoulder blades and the back of the neck.
Now,
To the front of the body.
Bring awareness and relax your forehead,
Your eyes,
Cheeks,
Nose.
Relax your lips.
Relax your throat,
Heart,
Center,
Belly,
And your pelvis.
Your entire body is now relaxed,
Heavy,
And still.
Imagine yourself lying under a vast night sky,
Surrounded by stars.
Each inhale draws in calmness and serenity.
And each exhale releases any tension or worries.
Feel the gentle glow of moonlight bathing your body in soft,
Healing light.
Rest in this space of complete stillness and deep inner peace.
Now,
Return to your intention.
Silently repeat to yourself three times your intention,
Planting it deep into your subconscious.
Slowly bring awareness back to your physical body.
Wiggling your fingers.
Slowly wiggling your toes.
Take a slow and deep breath in and sigh it out through the mouth.
Roll to one side.
If you're lying down,
Roll to one side in a fetal position,
Keeping your eyes closed.
And just lay here on your side like a baby in the fetal position,
Knowing that you're safe and secure.
And when you feel ready,
Slowly make your way up to sitting and take one final deep breath in.
Bring your hands together at your heart as you exhale.
Namaste.
Sat Nam.
Have a great day.
