Today I will guide you through a powerful yet short 10-minute practice that will bring you into a state of deep relaxed awareness while releasing tension and stress from the physical and energetic body.
To begin,
Ensure that the clothes are loose.
If in doubt,
Loosen them more.
And now come into a comfortable posture,
Either sitting or lying down.
And let's begin.
Notice your breathing.
Doing nothing.
Just see how the breathing is happening,
The air going in and out.
And now as you bring awareness to your breathing,
Also allow the breath to go a little deeper into the belly.
Now as you continue this way of breathing throughout this practice,
I invite you to bring your awareness to your feet.
Feeling any stress or tensions in and around your feet and try to let that go and feel that your feet are now relaxing.
Just feeling that the feet are relaxing.
Now moving up to the calf muscles.
Feeling if there is any tension and letting it go.
Feeling that the calf muscles are relaxing.
Now bringing your awareness to the knees.
Feel your knees and see if you feel any tension around the knees.
As you breathe in a relaxed manner,
Try to let go of this tension and invite the knees to feel relaxed.
Yes,
The knees are getting relaxed.
Now moving your awareness to your thighs.
Letting go of any tension around the thighs and letting the thighs relax as you continue to breathe in a relaxed manner.
Now bringing your awareness to the pubic bone which is the area between the legs.
As you breathe,
Feel if there are any tension around this area and just an invitation to that area to feel relaxed.
Feeling the pubic area relaxing.
Now moving on to the hips.
Feeling that the hips are relaxing.
Yes,
And now moving on to the lower back.
Feel your lower back.
Any tensions,
Feel that they are melting away,
Going away and the lower back is now relaxing.
Yes,
And breathing at the same time.
Soft,
Relaxed,
Belly breathing.
Now bringing your awareness to the lower belly,
Below the navel.
Feeling it rise and go down as you take each breath,
Letting it relax.
Yes,
The lower belly is now relaxed.
Now bringing your awareness to the solar plexus.
It is the area just above the navel.
Feel that any tensions which may be there are melting away.
And this area is now feeling more and more relaxed.
Continuing to breathe in a relaxed and comfortable manner.
Bringing your awareness to the heart,
It's the center of the chest.
Really feel any tensions,
Any stress around this area and feel these tensions melting away as you feel your heart relaxing.
Yes,
Yes,
Feeling the heart feels bigger and wider as you relax.
Now moving your awareness to the shoulders and feeling if there is any tension around the shoulders and feel that this is melting away and the shoulders are now feeling more and more relaxed.
Yes,
Now feeling the arms and the hands.
Let any tensions in the arms and the hands melt away and feel that the arms and the hands are becoming more and more relaxed.
Now feeling your throat.
Feel as if the throat is becoming soft and relaxed and any tensions which may be there are melting away.
Now bringing your awareness to the face,
The face has got many many muscles which contain energy especially emotional energy so just relax the face,
Let the tensions melt and breathe.
Now feeling the eyes,
Really bring all your attention to your eyes.
Feeling the tension around the eyes melt and feeling that eyes are now getting relaxed and more and more relaxed.
And finally bringing your awareness to the point between the two eyes,
The third eye,
The third eye,
The fourth eye and feel that this area is now feeling more and more relaxed.
