Hi,
This is Danielle.
Welcome to a 15-minute Shavasana.
You can practice this any time of the day or ideally after you have had a yoga practice.
Roll your mat out.
Grab a pillow or bolster for under your knees if you'd like to release any low back tension or a small blanket for underneath the head.
Be sure you have comfortable clothing on.
Lie all the way down on the back.
Let's begin.
Separate your legs so your feet are wider than your hips and let your legs externally rotate outwards.
Turn your palms to face up.
Feel your shoulder blades tucked underneath.
You can wiggle from left to right and then move your arms slightly away from your legs.
Close your eyes and tell yourself it's time for Shavasana.
As your eyes begin to close,
Take an inhalation through the nose and breathe one time out through the mouth.
Begin to receive your exhalation,
Inviting peace throughout your being.
Start to notice your body.
Feel the back of the head,
The back of the hands,
The heels,
And the spine touching the earth.
Feel your body grounded and still.
Begin to let your bones get heavy.
Relax your forehead and move that softening around to the edges of the eyes,
Down into the cheeks and through the lips and the jaw,
The surface of the body.
Begin to relax the surface of your body.
Soften through the neck and the shoulders and follow that sensation down through the elbows into the palms of the hands.
Feel both of your arms heavy and relaxed.
Move your awareness down towards your hips.
Feel the hips heavy on the earth,
The larger muscles in your legs at complete ease,
Continuing that sensation down through the knees into the ankles and down into your feet.
Feel both of your legs relaxing completely,
Your legs that carry you and take you from place to place throughout your day.
Relax both of your legs.
Bring your awareness to your belly.
Feel the belly rising and descending with each breath in and out,
Just noticing without controlling the breath.
Actively surrender with each exhalation,
Letting the belly descend with ease,
Feeling this natural massage-like movement of the belly rising and falling.
Feel complete ease in the belly deep beneath the surface,
Any tension you feel Now move your gaze to the center of your chest.
If you draw a line from your armpits to the center of your chest,
In between your lungs to the center of your being,
Pause.
Let your eyes rest deep into your heart as you feel your mind at ease,
All of the layers of your being receiving this new energy.
The physical layer,
Anamaya kosha,
Through the emotional body,
Pranamaya kosha,
Down through the energetic body,
Pranamaya kosha,
The emotional body,
Manomaya kosha,
Completely at peace,
Visnamaaya kosha,
A mental layer,
Clarity and ease in the mind.
Rest your eyes at your heart deep into your being,
Into your bliss body,
Anandamaya kosha.
Rest in pure bliss deep within where all your treasures lie.
Feel your body completely resting and receiving receiving the energy.
Receiving pure love,
Offering yourself the gift of being still If at any point you notice that you begin to pay attention to your thoughts,
Notice the thought and picture it floating past like a cloud and continue the process,
Finding a place in the body to release and let go and then returning your gaze to your bliss body,
Your heart space,
A light in the center most part of your being,
Your spark.
Stay here for a few more minutes looking into your light.
As you start to hear my voice tell yourself it's time to move.
You can start to wiggle your fingers and your toes gently and slow.
Awaken your wrist and your ankles with small rotations in both directions,
Both clockwise and counterclockwise and then reach the arms over the head.
Take a stretch still with the eyes shut.
Then from here we'll roll on to our left side.
As you roll onto your side rest your bottom arm under your head and cover your eyes with your top hand.
Create some darkness.
Pause here.
Feel your breath in the backside of your body.
Move your gaze once again to the center of your being into your light.
Ask yourself anything you need to know here as we're connected to the inside world away from distractions from our daily routine.
What is your heart telling you today?
How can you add a little bit of this peace into your life as you leave your mat?
Is there something you can do in your day to create more peace?
Could it be positive internal dialogue or surrounding yourself with people who bring you happiness?
Whatever it might be,
Keep it close to your heart as you start to push yourself upwards.
Try to let your head come up last so that your head is draped towards your heart or your chest.
You can bring your hands towards your head so your fingers support your forehead and your thumbs support your cheekbones.
Tuck your elbows into the ribs and purposely round your back in a nice easy seated pose.
Relax your belly completely.
Breathe in through your nose and without force,
Sigh out through the mouth.
Breathe in and let go.
Then using the muscles of the arms,
Gently begin to lift the head upwards feeling this great support that you have in the palms of your hands.
As your ears align with your shoulders,
You'll feel your shoulders over your hips and you can return your hands onto the knees or the thighs with your palms facing down.
Press your sitting bones into the earth and reach tall through the crown of the head still with your eyes gazed at the center of your being.
You can imagine a ring or a hoop around the torso and a small flame deep within.
Feel your breath and as you inhale let the flame get larger.
That new energy,
All your gifts,
Your love,
Your kindness,
Your truth,
Your honesty,
Your commitment.
Feel the light grow larger within out to the tips of your being and beyond and on the exhalation it returns back home to your heart.
Inhale it expands within you and exhaling back to your heart.
Breathing in and breathing out.
We'll bring our hands together in front of our heart.
You can bow your head to your heart.
Always thank yourself for the time you made in your busy life for you.
May you be happy,
May you be healthy,
And may you live in peace.
Namaste.
