Namaste and welcome to Shavasana,
The final and the most important pose in your yoga practice.
My name is Palak and I will be guiding you through this practice.
Find a comfortable position on your back,
On your mat or you can do this on your bed lying down.
Your legs are away from each other and your feet are almost hip width apart.
Your arms resting gently at your sides,
Away from your torso,
Palms facing up,
Fingers gently curled.
Close your eyes or if that feels overwhelming,
Gently turn your gaze inwards and relax your eyes.
Take a deep breath in,
Feel the breath going all the way up to your belly,
Belly rising up and then exhale fully.
Breathe in again,
All the way up to your belly and exhaling fully with a sigh,
Letting go of any tension.
As you breathe in deeply,
Remind yourself that this is the time for complete stillness and relaxation.
A moment of letting go and surrendering to the present moment.
Let go of any thoughts or worries that you have been holding onto and allow yourself to be fully present in the here and now.
Now begin by bringing your awareness to your physical body.
I'm going to name a body part and you're going to bring your mental attention to that body part and automatically that body part will start to relax.
Starting with both your feet,
First toe,
Second toe,
Third toe,
Fourth toe,
Little toe.
Relaxing each part as I name them and paying attention to them.
Ball of your feet,
Arches of your feet,
Heels,
Ankles,
Shins,
Calves,
Knees,
Thighs,
Inner thighs,
Back of the thighs,
Glutes,
Hips,
Hip bones,
Pelvis.
Both your legs and pelvis are completely relaxed.
Both your legs and pelvis completely relaxed.
Now bring your attention to your lower back,
Middle back,
Upper back,
Shoulder blades,
Shoulders,
Collarbones,
Chest,
Stomach,
Upper abdomen,
Lower abdomen,
Sides of your torso,
All your internal organs,
Intestine,
Kidneys,
Liver,
Stomach,
All your internal organs completely relaxed.
Your torso and all your internal organs completely relaxed.
Now bring your attention to your shoulders again,
Arms,
Upper arms,
Elbows,
Forearms,
Wrists,
Palms,
Thumbs,
Index fingers,
Middle fingers,
Ring fingers,
Pinky fingers,
Palms of your hands,
Back of your hands.
Both your hands completely relaxed.
Both your hands completely relaxed.
Bring your attention back to your neck,
Throat,
Jaw,
Tongue,
Teeth,
Cheeks,
Nose,
Eyes,
Eyebrows,
Lips,
Ears,
Back of the ears,
Forehead,
Crown of the head,
Sides of your head and back of the head.
Your head,
Neck,
Torso,
Arms and legs completely relaxed.
Your entire body completely relaxed.
Your entire body completely relaxed.
Now shift your attention to your breath again and observe how your breath feels right now.
With each breath,
Feel a sense of relaxation and ease spreading throughout your body.
Next,
Shift your attention to your mind and observing how your mind feels right now.
Observing how relaxed your body and mind feels right now.
Stay here in this relaxed state of mind and body for a few more breaths,
Enjoying the state of stillness,
Relaxation and complete bliss of the mind and body.
And while you are here,
Sending a wave of gratitude to your body for today's practice and wave of gratitude to your body for keeping you healthy,
Alive and mobile.
Now,
As we prepare to conclude this shavasana,
Slowly begin to bring your awareness back to your physical body.
Wiggle your toes and fingers and gently stretch your arms and legs if that feels okay.
When you feel ready and only if you feel ready,
Stretch your left hand above your head.
Take a deep breath and as you exhale,
Roll over to your left side in a fetal position.
Take a moment in this position to honor your practice and the time you have taken out for yourself today.
And then when you're ready,
Using both your hands to support yourself,
Slowly come into a seated position.
Keep your eyes closed for a moment more and take one more deep breath to center yourself.
As you open your eyes,
Remember that the peace and stillness you have experienced in shavasana are always accessible to you.
Carry the sense of tranquility with you as you move throughout your day.
Thank you for practicing shavasana today with me.
Namaste.
