Hello and welcome to these 10 minutes of deep rest.
So this is a 10 minute restorative practice where we're gonna set up for one pose only that we're going to stay in for about 10 minutes.
And during that time I will mainly provide you with music and not a lot of vocal cues so that you can simply relax and dive deeper into a sense of relaxation and to recharge those resources.
So to set up we're going to go into a supported Shavasana and you don't really need any props however props do make this a bit more comfortable and a bit more relaxing.
So the main props that are going to be helpful is a blanket or maybe you have some sort of bolster or maybe you have a black roll so anything that has more of a circular shape but is very long.
And then a bigger pillow and a smaller pillow.
So these are the things that we're going to use if you have even more props then you'll find ways to use them and I'll let you know.
And to set up we're bringing the big pillow underneath the spine and then placing the smaller pillow on the top so that will be our head support and the big pillow is going to be the support for our spine.
So we just want to elevate the head a little bit more and you could place more pillows and more blankets underneath that to elevate it even higher to make it more comfortable.
And then the rolled blanket or the bolster or whatever you have is going to come underneath the knees so we're lying down with our back against the big pillow head against the small pillow and then placing some sort of support underneath the knees so the lower back can relax.
And if you have more support then you can place one pillow each underneath the hands that resting by your side and then even put another blanket on top if it's cold.
So this is our position so just take your time to set up and pause if you need a bit more time.
And once you've arrived in your pose I invite you to take a few rounds of breath.
Noticing all the support underneath your body and allowing the body to sink just a tiny bit deeper into the support.
Maybe you can feel the fabric underneath your skin.
As we stay in the pose for a few moments sometimes we can decide that some things don't feel comfortable so maybe you want to make some tiny changes knowing that there's always time there's no need to endure or to go through anything that feels uncomfortable here.
Maybe you want to close your eyes or even if you have an eye mask you can place that on top of your eyes.
Noticing if you're holding any tension in the body so allowing the body to sink just a tiny bit deeper into the body.
So allowing yourself to scan the body from head to toe.
Sending your breath into any parts of the body where you still feel like there is some tension there.
Breathing steadily consciously in and out.
Allowing yourself to become heavy if that is a sensation that's arising.
And then allowing yourself to dive deeper into a sense of relaxation as you open yourself to the sounds and the music that you're hearing.
Allowing the thoughts to just pass by like clouds.
The mind can be empty.
The breath is steady and you are relaxing.
Staying with this sensation knowing that I am here guiding you still connected for our consciousness.
So so so so so so so so so so and slowly allowing the breath to become deeper.
Maybe inviting some gentle movement into the hands and feet.
Waking up the joints as you maybe move arms and legs.
Maybe invite bigger movements such as a big stretch.
Maybe gradually hugging the knees into the body and moving in any way that feels right.
Giving yourself a bit of time to wake up again.
And then if you have a busy day ahead then I recommend to slowly make your way into a seat and from there very gently towards standing.
And if you can maintain this level of relaxation and even heaviness then maybe staying on your back or maybe just taking a seat.
Wherever you are lying,
Sitting,
Standing,
Perhaps it feels nice to place your hands on your heart space and your belly or just the heart space.
Giving yourself a few rounds of breath here.
Noticing how you're feeling.
And then perhaps bowing chin to chest as a gesture of gratitude that you've just spent some time to recharge and restore those resources in a very busy society.
Thank you for spending some time with me.
Thank you for taking these moments of rest.
Namaste.
