Hi,
My name is Evelina.
I'm happy to welcome you into this practice which aims to give you a calm and deep rest.
We will begin with a body scan followed by calming pranayama practice.
Lay down comfortably on your back.
Ensure that your spine is straight.
Allow your legs and your hands to feel free to the sides.
Move your head gently side to side and ensure that your neck is free of any tensions.
Close your eyes.
Let's begin by taking a long deep inhalation right into your belly.
And exhale out through your mouth,
Letting go a side out.
Keep breathing with your own comfortable rhythm,
But try to deepen and lengthen your breath a little bit.
With every inhalation,
Fill up your belly with the air.
With every exhalation,
Release all the air out without holding back.
Inhaling through the nose and exhaling also through the nose.
Visualize how with every exhalation your body is melting more and more into your comfortable bed.
Every exhalation helps you to let go.
Let go of rush,
Let go of stress,
Anxiety.
Let go of your worries and of excess of thoughts.
Every inhalation helps you to ground deeper in the present moment,
Where everything is alright,
Where there is no need to run,
To stress,
To overthink.
Allow your full awareness to your feet,
To your toes,
To the soles of your feet,
To the top of your feet,
To your heels,
To your ankles,
Feeling your feet relaxing completely,
Becoming free of any tension.
Now direct this relaxation higher,
Sending it up to your calf muscles,
To your shins,
Traveling up to your knees,
To your thighs,
Inner and outer,
At the front and at the back of your legs.
Throwing the relaxation towards your pelvis,
Relaxing it completely,
Your hips,
Your glutes,
Area of the sacrum and of your lower back,
Relaxing your belly and all the inner organs,
Relaxing your ribs,
Your middle back,
Your chest,
Your heart and your upper back,
Your shoulder blades,
Your shoulders,
Your upper arms,
Elbows,
Forearms,
Wrists,
Your shoulders,
Palms,
Your thumbs,
Index fingers,
Middle fingers,
Ring fingers and small fingers.
Throwing relaxation towards your neck,
Towards your throat and towards the back of your head,
Sides of your head,
Your ears,
Your jaw,
Lips,
Tongue,
Cheeks,
Ears,
Ears,
Ears,
Ears,
Ears,
Nose,
Eyes,
Eyebrows,
Point right in between your eyebrows,
Your forehead,
Your forehead,
And top of your head.
All your body is completely relaxed.
Every breath in rounds you in the present moment,
Every breath out is a let go surrender.
Join me for practice of Jai Pranayama.
We continue breathing deeply and steadily into the belly and also one begin generating a gentle sound,
A effortless sound coming from the back of the throat.
Imagine you're listening to a sleeping baby which is sleeping in completely calm,
Completely relaxed way.
Gentle sound on the inhalation and also on the exhalation.
You can try to match your breath into my breath or you can simply follow your own comfortable rhythm.
You can try to match your breath into your own comfortable rhythm.
You can try to match your breath into your own comfortable rhythm.
You can try to match your breath into your own comfortable rhythm.
You can try to match your breath into your own comfortable rhythm.
You can try to match your breath into your own comfortable rhythm.
Thank you for joining me today.
I wish you calm and deep sleep.
Good night.
