We begin the practice of relaxation by coming to a comfortable lying down position.
The eyes can gently close,
Backs of the hands rested on the earth,
Or perhaps one hand resting on the belly and one hand on the heart.
And begin to feel your body soft and heavy.
Relax all the muscle groups throughout your body.
And feel your physical body abandoned on the ground.
We begin a process of gradual relaxation.
As the breath becomes soft,
The body becomes heavy.
And the mind holds an awareness while also sinking into a deeper state of consciousness.
Begin to gradually relax your toes,
The soles of the feet.
Relax your heels,
Ankles,
And relax your shins and the front of your lower legs from your ankles up to your knees.
Relax your calves from down upward.
And relax your knees,
The front and back of your knees.
Relax the thighs,
The tops of the thighs,
The hamstrings,
The inner and outer thighs.
Relax the muscles of the buttocks and the deep pelvic muscles.
And notice this overall relaxation of your lower body,
Your entire left leg and your entire right leg.
Relax your abdomen,
Low back,
Middle back,
And upper back.
Relax your chest and shoulders,
And relax the upper arms,
Elbows,
Forearms,
Wrists,
Palms,
And fingers.
Observe the overall relaxation of your upper body,
Your torso,
As well as your lower body.
And relax the upper chest,
Collarbones,
And the neck,
Throat,
And back of the head.
Bring your attention now to all the muscles of the face.
As you gradually relax your chin,
Lips and tongue,
Jaw and cheeks,
Eyelids and eyeballs,
Eyebrows and forehead,
Temples and scalp.
Observe the overall relaxation of your entire physical body.
The mind is expansive and a feeling of floating.
The loss of the feeling of body outline,
Expansion into the vastness,
The infinite fusion,
Attuning between the microcosm of your being and the macrocosm of the universe.
Observe harmony.
Conclude with a grateful thought toward yourself for this practice,
Toward the creation of this yoga system,
And toward the personification and the expansiveness of the divine presence in your life.
Observe a deep internal calm,
Inner balance,
Self-confidence and inner harmony.
And begin to come back to your body as you note an increased inner energy,
Strength,
Vitality and willpower.
Bring small movement into your fingers and toes,
Wrists and ankles,
And return your consciousness to this moment,
Your body to this space.
As you transition out of a lying position and into a sitting position.
We join the fingertips together in front of the heart as we honor the love,
Light and truth that is the true nature of all beings.
May you take this practice with you off of your mat and into the world,
Bringing a greater sense of connection and peace.
Namaste.
