For this meditation and restorative posture,
You will need one chair or couch,
And possibly an eye pillow and a blanket.
Make sure you won't be interrupted and you're in a quiet place.
We will be enjoying a fully supported reclining restorative pose and I'll be guiding you through the meditation portion.
With your chair or couch please lie down on your back.
For full relaxation make sure you are lying down on a soft surface.
If it's not soft you can fold up a blanket and smooth it out and lie down on the blanket.
Once you're on your back please drape your lower legs from your heels to the backs of the knees on the seat of the chair or the couch.
Make sure you're completely supported so you don't feel like you're hanging there from your legs.
If you need you can always fold another blanket or two and bring it under the back of the body.
Once you find your setup make sure that you're warm and comfortable.
You can always bring a blanket over your body or you can use an eye pillow over your eyes.
Once you settle in please close your eyes.
Begin to feel into your body and into your breath.
Just noticing what is here now.
Feel the breath as it is woven into the sense of the physical form.
This position with your legs and your feet higher than the heart is an inversion.
So it can be soothing for the lower back muscles,
It moves the lymphatic system and reduces fatigue.
With each exhale surrendering even more completely.
As we enter the deeper state of relaxation the breath will naturally slow down and the rhythm of the nervous system also slows down.
Even though the physical body appears to be solid when we look deeply we see it is actually mostly space.
Let this spacious quality move not only in the body but also into the mind.
See what's here.
What is present as we're looking into our inner world?
Really listening.
The attention wanders.
Just come back again to the body and to the breath.
Feel the rise and fall of the belly as you breathe.
Feel the sensation of the legs and of the feet as they rest on the chair or the couch.
Are you curious any images or emotions,
Colors or sensations that arise?
Let's be curious.
Last few breaths.
Soften the eyes.
Relax the jaw.
The next few breaths inviting in a slightly deeper and fuller breath cycle.
Bringing your attention into the whole body and spreading out your awareness.
Next exhale please lift your legs and your feet off the chair or the couch and bring your knees in toward the chest.
You can reach up with your hands and gently pull in.
After a breath or two here you can slowly roll over toward one side and from this place you'll make your way all the way back to a comfortable seat.
Just take your time transitioning from your meditation and this restorative pose back into your day or into your evening.
Please bring your palms together,
Palm to palm in front of your heart.
Let's take a moment to acknowledge your efforts and committing to bringing pieces of your practice into the world.
Namaste.
