So take your time to adjust into the most comfortable position onto your back that you can find.
As you come to the ground,
Allow your whole body to sink deep,
Letting go of any muscular tension.
If you don't have a bolster,
Please bring the feet flat to the ground and allow the knees to fall against each other.
We're trying to keep a soft,
Deep bend in the knees to support the hips and the lower back to really find that length,
Not building any tension since we're focusing on the spine on the back.
And as you are ready,
Take your attention to the back of your head.
Noticing your head,
Then contact with the ground or the soft pillow or blanket.
And take your attention to the connection of your neck with the spine,
Your head with the spine.
So into the neck,
The base of your head,
Feeling that area.
If you're feeling any tension,
Trying to release and relax.
Really walking down the spine into the middle of your neck.
Down the bottom of your neck and into the back.
Bringing the shoulders ground.
The mid back.
Lower back.
Your hips.
If you don't already take the hands onto the lower abdomen.
Now your breath to fit into the abdomen.
Moving the hands out.
Exhaling to bring the elbow back to spine,
Softening.
Inhaling to invite newer in.
Exhaling to soften.
Maintaining this breath awareness,
Taking your attention to the base of your spine in the lower back.
As you inhale,
Run your attention up the spine from the base of your spine to the base of the skull.
You can imagine that journey as a light.
Lighting up the spine on the way up as you breathe in.
And dimming it back down from the base of the skull into the lower back as you breathe out.
Being up through the spine,
The light can be of any colour that feels,
It resonates with you.
Exhaling down.
Following,
Following your breath up and down the spine for a few more breaths.
Gugeneric.
If you lost yourself in thoughts,
Come back to that visualization of the breath running up and down the spine.
Just for a few more moments.
Of course,
You're welcome to stay here for as long as it feels good for you.
When you're ready to come out,
Do so gently and kindly,
Taking it first to one side and then allowing yourself to be guided by your hands up to a seated position.
Thank you so much for practicing and relaxing with me.
Hope your back feels great.
