Jejak soran Aum.
Yoga Spirit Center.
Yoga Eternal.
Relax,
Renew and rejuvenate.
Lying on your back in Shavasana or corpse pose,
Begin breathing in and out through your nostrils.
Relax,
Relax your mind,
Your body and your soul.
Let your breath deepen as your belly rises on the inhalation and falls on the exhalation.
Take a few more slow breaths.
Nice and slow.
Relax.
And perhaps begin breathing in to the count of four or six,
Then breathing out with the same count.
So in,
Two,
Three,
Four.
And out,
Two,
Three,
Four.
And continue that breathing through your nostrils.
As you move deeper and deeper into relaxation,
Begin to notice any areas of your body that might be tight or tense.
Breathe in to that area through your nostrils and slowly exhale through the nostrils as your body part relaxes.
Now bring your awareness to your toes.
Simply breathe in and when you exhale,
Let the toes relax.
Moving up to the ankles.
Continue your breathing.
Now bring your awareness to your calves and shins.
And breathe.
Inhale.
And exhale.
Move up through your thighs and hamstrings.
Relax.
Awareness now comes to your hips,
Hip area,
And lower back.
Let your lower back drop into your earth.
Ground your back as you create space between the hips and the lower back.
Remember to breathe.
Move up through the spine,
Coming to the base of your neck.
Relax and breathe.
Drop your shoulders on a nice exhalation.
Relax.
Let the prana flow through your entire being.
From the back of your neck,
Move to the jaws.
Unclench your jaws and relax.
And from your jaws,
Move up to the temples.
Relax.
And from your temples,
Just notice your breath and bring your awareness to the crown of the head.
As the crown chakra shines and your breathing is still relaxed.
Move down to your eyes.
And relax your eyes.
With your eyes closed,
Bring your awareness to your third eye.
Release the muscles of your eyes.
Create space between the eyes and the eyelids.
And look at yourself as you look up at your third eye.
Notice how your body,
Mind and soul are one.
That oneness is supreme.
You are supreme.
Keep the body still and relax.
Remember your breathing is through the nostrils.
In and out through the nostrils.
Sort your body at will.
You When your body is ready,
Slowly come into Padmasama or Lotus.
Again,
Move as slow as your body needs to be moved.
Take your time.
Sitting up.
Now grow tall.
Spine erect.
Elongating your sides.
Sits bones.
Come into the floor with the crown of your head reaching to the sky.
And take a few more relaxing breaths.
Om Shanti.
Shanti.
Shanti.
Namaste.
