Hello,
Thank you for being here today.
My name is Karola and I'll be guiding you through a guided relaxation.
Wherever you are,
You really want to get comfortable.
So finding a room,
A space where nobody will disturb you and you want to be warm and supported.
So perhaps bringing a cushion behind your head or support under your legs,
Especially the thighs.
Maybe you want to lay on a folded blanket so your body's not straight on the floor and you have a little bit extra padding.
And wherever you are,
See if you can become two percent more comfortable.
So making any final adjustments before you find stillness.
And feel the contact points between your body and the floor.
So feeling the support of the floor behind your right leg,
Lower leg,
Upper leg.
And feeling the support behind your left leg,
Upper,
Lower left leg.
And feeling the support behind your hips,
Left hip,
Right hip.
And feeling the support behind your spine.
So the whole length of the spine,
Lower back,
Middle back,
And upper back.
And feeling the support behind the left side of the ribcage and the right side of the ribcage.
Feeling the support behind your left shoulder.
And as you feel the support behind your left shoulder,
Can you feel your left shoulder dropping backwards,
Creating a little bit more room in your chest.
And feel the support behind your right shoulder.
And as you feel the support,
See if you can allow your right shoulder to drop back a little bit more.
Feeling a sense of broadening from the middle of the chest outwards.
And feeling the support behind your right arm and hand.
And feeling the support behind your left arm and hand.
And feeling the support behind your head.
Now visualize a plumb line,
A line,
Cutting your body in half into two symmetrical sides,
A right and a left.
And now feel this plumb line cutting your forehead in half,
Cutting your nose in half,
Lips in half,
And chin in half.
So you feel that there is a right side of your face and a left side of your face.
Bring your awareness to that middle line in the middle of your face.
And as you inhale,
Feel your breath moving towards the right and the left of your face.
And your face is broadening.
And as you exhale,
Your face comes back to the center.
We repeat.
Inhale,
Feeling your face opening towards the right and the left.
And as you exhale,
Feeling your face recoiling towards the center.
Inhale,
Feeling your face broadening right and left,
Opening outwards.
Exhale,
Moving to the center.
Now bring your awareness to your right arm and hand.
As you inhale,
Feeling your arms,
Feeling your hand spiraling outwards towards the right and the left,
Towards the right.
And as you exhale,
Feeling your arm spiraling back towards the center.
Inhale,
Feel your arm opening outwards towards the right.
And as you exhale,
Feeling your right arm back to the center.
One more time.
Inhale,
Feel your right arm opening outwards.
Exhale,
Feel your arm back to the center.
Now bring your awareness to your left arm.
And as you inhale,
Feel your left arm broadening outwards,
Fanning outwards towards the left side.
And then as you exhale,
Feel your left arm fanning back to the center,
Opening back to the center,
Closing back to the center.
Inhale again,
Left arm broadens outwards,
Fans outwards.
Exhale,
Feel your arm back to the center.
One more time.
Inhale,
Left arm feeling the sense outwards towards the left.
And exhale back to the center.
Now feel this plumb line running from your throat all the way down to the base of your pelvis.
And feel your chest and belly divided in two sides,
Right and left.
Now bring your awareness to this plumb line,
To this middle.
And as you inhale,
Feel your chest,
Feel your belly opening towards the right and the left.
And as you exhale,
Feel your belly closing back to the center,
Coming back to the center.
Inhale,
The breath fans outwards,
Right and left.
Exhale,
Fans back in.
Inhaling,
Opening right and left.
Exhale to the center.
Now bring your awareness to your right leg and foot,
Feeling the whole right leg and foot.
And as you inhale,
Feel the breath moving your right leg outwards,
Breath outwards.
And as you exhale,
Feeling the breath back in towards the center.
Inhale,
Feel the leg opening outwards.
And exhale,
Feeling that moving back in.
One more time.
Inhale,
Feel the leg moving outwards towards the right.
Exhale,
Feeling that closing back in towards the center.
Now bring your awareness to your left leg.
And as you inhale,
Feel your left leg opening towards the left hand side.
And as you exhale,
Feel your leg closing back towards the center.
Inhale,
Feel your left leg open towards the left side.
And exhale,
Closing back in.
Now feel your whole body,
Divided into half,
From the crown of the head all the way down to in between your feet.
And as you inhale,
Feel your whole body opening outwards towards the right and the left.
And as you exhale,
Feel your whole body recoiling back in.
Inhale,
Feeling the sense of expansion outwards,
Right and left.
Exhale,
Feeling a sense of gathering back in.
Do it a couple more times on your own.
And it's up to you if you want to keep going for a few more rounds,
Or if you want to be still and just soaking,
Digest what just happened.
Om Shanti Shanti Shanti I'm slowly bringing awareness back into your body.
And then observe how you feel compared to when we started.
And it's completely up to you how you want to bring awareness back.
Maybe moving toes and fingers.
Maybe taking a big stretch.
Moving in any way that feels nice and organic for you.
And wherever you are,
Really thanking yourself for having found time to practice in a busy schedule.
And thank you for having allowed me to guide you.
Namaste.
