This Shavasana experience consists of two parts,
A body scan and Shavasana,
And is approximately 17 minutes in total.
In the following body scan,
I'm going to ask you to imagine breathing into various parts of your body to help you release tension and relax more fully.
To better visualize this process,
You may also want to imagine a healing light along with your breath flowing into the area of your body that is mentioned.
To begin,
Lie on your back and come into a comfortable Shavasana position using any props you would like to make yourself comfortable.
Extend both legs straight,
Pressing out through your heels,
And then let your legs relax,
Letting your feet drop to the sides.
Bring your arms to 45 degrees,
With palms facing up,
And your head,
Neck,
And spine into one line.
Remember,
Shavasana is the most relaxing posture because it's the posture you're most supported in.
So go ahead and take a deep breath in,
And as you exhale,
Let your body sink down into the floor,
Feeling the support underneath you.
Now bring your awareness to your feet.
As you inhale,
Imagine you are bringing your breath into your feet,
And as you exhale,
Release any tension in your feet.
Inhaling,
Bringing breath or light into your feet,
Releasing tightness as you exhale.
Repeat this once again.
Now bring your awareness to your ankles.
As you inhale,
Imagine you are bringing your breath or light into your ankles,
And as you exhale,
Release any tension or tightness from this area.
Repeat this once again.
Bring your awareness to your calves and shins.
As you inhale,
Imagine you are bringing your breath or light into your calves and shins,
And as you exhale,
Let go of any tension from this area.
Repeat this once again.
Inhale and bring your breath or light into your knees,
And as you exhale,
Release any tension from your knees.
Repeat this once again.
Now bring your awareness to your thighs.
As you inhale,
Imagine you are bringing your breath or light into this area,
And as you exhale,
Let go of any tension from your thighs.
Repeat this once again.
Now bring your awareness to your hips and buttocks.
Inhale and bring your breath or light into this area.
As you exhale,
Release any tightness.
Repeat this once again.
Now bring your awareness to your stomach and the organs of your stomach.
As you inhale,
Bring your breath or light into this area,
And as you exhale,
Let go of any tension from this area.
Repeat this once again.
Now bring your awareness to your chest.
Inhale and bring your breath or light into your chest,
And as you exhale,
Release any tightness from this area.
Repeat this once again.
Bring your awareness to your lower back.
As you inhale,
Bring your breath or light into this area,
And as you exhale,
Let go of any tension.
Repeat this once again.
Now bring your awareness to your mid-back.
Inhale and bring your breath or light into this area,
And as you exhale,
Release any tension.
Repeat this once again.
Now bring your awareness to your upper back and shoulders.
Inhale and bring your breath or light into this area,
And as you exhale,
Let go of any tension.
Repeat this once again.
Bring your awareness to your arms.
As you inhale,
Bring your breath or light into the length of your arms.
As you exhale,
Release any tightness from this area.
Repeat this once again.
Bring your awareness into your hands.
Inhale and bring your breath or light into this area.
As you exhale,
Let go of any tension from your hands.
Repeat this once again.
Bring your awareness into your neck and throat.
Inhale and bring your breath or light into this area.
As you exhale,
Release any tension from this area.
Repeat once again.
Bring your awareness to your jaw.
Inhale and bring your breath or light into this area,
And as you exhale,
Let go of any tightness.
Repeat this once again.
Bring your awareness to your facial muscles.
Inhale and bring your breath or light into this area.
As you exhale,
Release any tightness.
Repeat this once again.
Bring your awareness to your scalp.
Inhale and bring your breath or light to this area.
As you exhale,
Release any tightness.
Repeat this once again.
Relax here and notice that your breath has become soft and easy.
Enjoy this for a moment or two.
Let your hands soften.
Let the soles of your feet soften.
Let the back of your knees soften.
Let your hips and buttocks soften.
Let your belly and the organs of your belly soften.
Let your chest soften.
Let your shoulders soften.
Let your neck and throat soften.
Let your jaw soften.
Let your facial muscles soften.
Let your scalp soften.
Let the skin on your forehead soften.
Let the area around your eyes soften.
Let your eyeballs sink back into their sockets and look downwards towards your torso.
Relax here and I will call you back in a few minutes.
Let your breath deepen.
Let the feeling come back into your body.
Relaxing your toes,
Wiggling your fingers,
And gently moving your head from side to side.
Extend your right arm up overhead and let it drop behind you.
Roll over onto your right side into a fetal position and bring your right arm underneath your head for support.
Take a few breaths here.
Bring your right and left hand slowly press up to a seated position,
Letting your head come up last.
Sit for a moment or two with your eyes closed,
Breathing in through your nose and out through your nose.
Sitting down at the ground,
Slowly and gently open your eyes and come back to the room.
