Namaste,
Friends.
Welcome.
My name is Holly and today I'm going to guide you through a 10-minute rest break.
Perhaps it's a power nap for you or you're taking a nice long Shavasana.
Either way,
I invite you to lie down somewhere comfortable.
Perhaps it's in your bed,
On a couch,
On your yoga mat.
Begin to make yourself really comfortable.
We'll get started right away.
As you lie down,
Wiggle yourself down into your comfortable supine position.
Check in with your body.
Is there anything that feels a little uncomfortable?
Can you make some minor adjustments to create more comfort,
More ease in your body?
Take a deep breath in.
Open mouth exhale and let it go.
Again,
Full breath in through your nose.
Open mouth,
Sigh it out.
One more time.
Big breath in through your nose.
Fill up as much as you can.
Open mouth exhale.
Let out a sound as you release that breath.
Let your breath find a natural,
Uncontrolled rhythm and draw your awareness down to your feet.
Let your heels feel really heavy.
Let the soles of your feet soften.
Let your toes relax.
Release your feet,
Releasing tension,
Softening and feeling more and more grounded.
Bring your awareness now into your hands.
Let your hands feel really heavy.
Notice where they connect to the earth or perhaps onto your body.
Let that part of your hands take on more gravity and sink a little deeper into the support that they're resting on.
Let your fingers feel loose,
Your palms soft.
Take a few breaths and simply notice the feeling in your hands as they relax even more,
As they soften,
As they feel even heavier.
Now bring your awareness into your belly.
Really release any tension from your belly.
Notice a softening of your low belly.
Focus in on your belly button.
Let that soften too.
Check in if you're still feeling tension at your upper belly.
Can you relax even more?
Slowly begin to draw that softness up from your belly to your heart space.
Find ease and relaxation through your chest.
Notice your shoulders softening down towards the earth.
Feel a sense of release right here radiating from your heart.
Now draw that softness up to your throat,
Your jaw and your tongue.
Loosen the jaw.
Relax your tongue.
Find softness in that area of your body.
And then let that softness come up into your face.
Relax your cheeks,
Your temples and your eyes.
Open along your brow line and your third eye center.
Can you allow the back of your head to feel really heavy?
And finally draw your awareness up to the crown of your head.
Let that space feel fully relaxed and completely soft.
Take a few moments here to simply feel the weight of your head and the relaxation of your face.
Let your body stay in this relaxed state.
Your head heavy.
Your belly soft.
Your hands and feet fully relaxed.
Begin to draw your awareness into your breath.
No need to change anything at all.
But for the next few breath cycles,
I invite you to just watch your breath.
Witness how it feels in your body.
Now bring a little bit more breath into your body by lengthening your breath cycle and drawing your inhales deeper into your belly.
Take a big breath in through your nose and open mouth exhale,
Sigh it out.
Again big breath in through your nose.
Open mouth exhale,
Let it go.
Begin to wiggle your toes,
Your fingers.
Take a gentle rock of your head side to side as you create any waking movements that feel good in your body to start to come back out of this restful time.
Back into your world today.
Take your time to slowly come to a seat.
Take your time to take in what's around you,
Sights,
Sounds,
Smells.
If it feels right to you today,
I invite you to find some way to thank yourself for taking this time to rest.
Perhaps you simply bow your chin to your heart or you place both hands onto your heart space and take a breath there in gratitude for your body and your breath and this chance to rest.
Thank you so much for joining me today.
Have a wonderful blessed day.
