This is a 10-minute evening relaxation practice.
My name is Danielle.
Start off by finding a comfortable space.
You can lie down on your yoga mat in Shavasana,
Placing a blanket under your head for a gentle support,
A pillow or bolster under your knees.
You could even lie in your bed,
Sit in a comfortable chair.
Find the place that's just right for you to relax.
Be sure the temperature is just right.
Let's begin the practice.
Start off by closing your eyes.
As the eyes gently close,
Take a sip of air in through your nose,
Open your mouth and gently let the breath go.
Once again,
Inhale through the nose,
Exhale,
Open the mouth,
Breathe out.
Now start to feel only the exhalations.
Purposely begin to lengthen your exhales without force,
Letting the exhale naturally lengthen as the body starts to settle down into stillness.
Tell yourself it's time to be still and consciously surrender.
Begin to feel the backs of the eyes softening,
The edges of your eyes,
Your forehead,
Relaxing around the edges of the face all the way down the jawline to the tip of the chin.
Swallow and feel your tongue resting on the roof of the mouth.
Notice your cheeks widening,
Head beginning to drop down onto the surface beneath you.
Feel your shoulders widening across the collarbone,
Arms extended,
Hands resting on the earth.
Feel both of your arms relaxed and heavy.
Notice warmth in the palms of your hands.
Now feel your torso,
Feel the spine resting on the ground and the muscles in the abdomen completely relaxed.
Move your awareness to your hips.
Feel heaviness through the hips and down through your legs,
Your thighs,
Knees,
Shins,
Ankles,
Heels,
And feet heavy and relaxed.
Feel warmth in the bottoms of your feet.
Notice your exhalation and feel your exhalation allowing the body to become heavier,
More relaxed,
Hands,
Feet,
Head,
And spine.
Feel your gaze looking beneath the surface right between your lungs in the center of your being looking into your light.
Feel your body relaxed,
So relaxed that you feel as if you're hovering above your body looking downwards.
Visualize your whole body relaxing.
See yourself lying peacefully,
Relaxed as you hear my voice again.
Let yourself move back down into your body,
Feeling the edges of your body,
Feeling how your body touches the surface beneath you.
As you feel the surface beneath you,
Feel your whole container.
As you hear my voice once again,
Allow yourself to drift back into your being.
Feel your container observing the shape that your body creates.
Return to your breath.
Notice your inhalation filling your body.
Observe the spaces the breath is expanding into.
Feel the exhalation.
Observe how the body softens and receives the letting go.
Listen.
Observe the space between the breath in and the breath out.
Perhaps the mind is a little quieter.
Perhaps silence is observed.
Might you feel a deeper sensation of being connected in words.
As we start to awaken our body now,
Stay connected to your breath coming and going.
Let the body start to move slowly in your hands and your feet,
Your wrist and your ankles.
Might you move your head from one side to the other.
You could take the arms and reach them over the head for an evening stretch and then roll onto your right or your left side into a fetal position.
Feel your breath as you cradle your head with your bottom arm and cover your eyes with your top hand.
Feel yourself receiving your breath.
Your evening relaxation is now complete.
Thank you for being here.
Thank you for joining the practice and for treating yourself.
Please,
If you have any questions at all,
I would love to hear from you in the comments below.
It makes me so happy to know that you're taking the time for yourself to enrich your life and your practice on and off your mat.
If you haven't already,
Please subscribe to my channel.
May you be happy.
May you be healthy.
May you live without suffering.
And may you live a life with ease.
Namaste.
