Welcome.
My name is Casey Hubbell and this is Shavasana.
Shavasana in Sanskrit means corpse pose.
So if you can find a place lying down.
If that is uncomfortable on your low back,
Feel free to bend your knees,
Walk your heels in close to your seat,
Then bring your feet a little wide.
If you're on a mat,
They can come to the edges of your mat and let your knees come together.
Otherwise,
If your legs are long,
Allow your toes to spill open wide.
Notice if your hands naturally connect to your body or your belly,
Maybe your hands are out wide,
Palms up or palms down.
Just find your comfortable version of Shavasana.
Open your chest.
You may need to walk your shoulder blades closer together,
Then tuck your chin slightly just to lengthen the back of your neck.
Start to bring awareness to your breath.
Be aware as you inhale.
Be aware as you exhale.
And maybe you are trying on this meditation after a workout or at the end of your day or maybe you're starting your day.
Know that your mind will wander.
That's okay.
When it does,
Come back to your breath.
Be aware as you inhale.
Be aware as you exhale.
If your mind would like something to focus on,
Counting your breath can be an effective technique.
So as you inhale,
Fill up.
Count one,
Two,
Exhale,
Release one,
Two,
Three,
Four.
Inhale,
Fill up,
One,
Two,
Exhale,
Release one,
Two,
Three,
Four.
You can stay with this count or you could add on.
Try to let your exhale be twice as long as your inhale.
When you lengthen your exhale,
You help to calm and nurture your nervous system.
Notice your breath.
Notice your body.
Maybe wiggle your toes or your fingers.
You can rock your head side to side.
Then inhale,
Full body stretch.
Reach your fingertips overhead.
Point your toes.
Get long.
Exhale,
Roll to whatever side body is calling your name.
You can use your arm like a pillow,
But take a little time to transition,
To transition back to your breath,
Your body,
Your space,
Your evening or day.
When you're ready,
Come to a comfortable seat.
Be aware as you inhale.
Be aware as you exhale.
Thank you.
