Please lie down in a comfortable resting position.
Allow yourself a moment here just to get settled.
I encourage you to grab a blanket,
Place a small pillow underneath your head,
And possibly even cover your eyes.
And now that you are settled,
Allow any final movements,
And then allow the body to be still.
Feel the weight of your body releasing down into the support beneath you.
And notice the natural movement of your breath.
Feel your belly rise and fall.
And now begin to deepen your breath.
Without any strain,
Just feel the breath deepen in your body.
After your next inhale,
Take a slight pause at the top.
And then after your full exhale,
Take another pause at the bottom.
And do that a few more times.
Big inhale,
Pause,
Exhale,
Pause.
One more time.
And now a deep inhale.
This time after you pause,
Open your mouth,
And like you're fogging up a window,
Exhale.
Feel the breath return to its natural rhythm,
And feel that your body is relaxed.
Notice the parts of the back of your body that are touching the support beneath you.
Your shoulder blades,
The back of your pelvis,
The backs of your legs,
Your heels,
The back of your head.
Just notice these contact points,
And feel as if you can release the weight of your body even more down into the support.
And from this support,
Feel the front of your body,
Your face,
Your belly,
The tops of your legs and your feet.
Feel the front of the body soften even more.
Back body supported,
Front of the body receiving that support.
Whole body is deeply relaxed.
And now bring your awareness down into your toes,
All 10 toes.
And simply feel sensation there.
And feel the sensation moving out and up through the soles of your feet,
The tops of your feet,
Your ankles,
Sensation in your lower legs,
Both of your knees,
Upper legs,
And both of your hips.
Take a moment here and just feel both of your legs from your hips down to your toes,
Fully relaxed.
And then place your awareness at your pelvic floor,
Feeling sensation at the base of your spine.
And feel this sensation move up into the whole pelvic bowl and continuing up into the belly,
The lower back and mid back,
And sensation into the rib cage.
Feel the movement of your sternum and the backs of the ribs,
Moving your awareness all the way up to your collarbones and across to both shoulders,
Down the upper arms to your elbows.
And from the elbows down the lower arms to the wrists,
And then into both hands.
Feel the palms of the hands,
The backs of the hands,
And all 10 fingers.
Travel your awareness back up the arms to your shoulders.
Pause here for a moment and feel both of the arms,
Both of the hands,
Fully relaxed.
Now feel the arms and the legs as well as the torso all at once,
Fully relaxed.
And now feel the sensation in your throat,
The back of your neck and your throat,
Traveling up into the mouth,
Feeling the tongue,
The teeth,
The gums,
Your upper lip and your lower lip.
Feel your jaw,
Your cheeks,
Tip of your nose,
Eyelids,
Backs of the eyes,
And all the tissues surrounding the eyes,
Eyebrows,
Center of your forehead.
And feel now the whole scalp.
Feel the entire head and face,
Fully relaxed.
And feel from the crown of the head down to your fingers and down to your toes,
Feeling your awareness all throughout your body.
And now feel the gentle movement of the breath in and out of your body.
And once again,
Bring your awareness to the back of your body.
Feel the back of the body fully relaxed and heavy.
So heavy.
The back of the body dropping down into the support of the earth beneath you.
Now bring your awareness to the front of your body.
The front of your body,
Light,
Expansive,
Weightless.
The front of the body almost floating up into the energy of the sky.
Bring your awareness back to the back body,
Heavy,
Stable,
Supportive,
And to the front of the body,
Light,
Expansive,
Weightless.
Now hold both of these opposing sensations at the same time,
Feeling this perfect merging of opposite energy,
Both supported and expansive,
And settle into this harmonious state of being.
And now allow for this reflection of the past year.
Bring your awareness to your third eye point,
The center of your forehead,
As you tune into your inner vision and allow your mind to travel back to the beginning of this past year,
Winter,
And reflect back on any highlights,
Any challenges,
Any specific memories that come into your mind that stand out from the winter of the previous year.
And then begin to see winter shift into spring,
Feel the energy shift,
And see how your life also shifted.
And just like in winter,
Notice what stands out.
What were you doing?
What were you proud of?
What was challenging you?
And then continuing,
As you reflect back on this past summer,
Notice how the energy shifts in summer and what your summer looked like,
Felt like.
Notice what stands out to you from this past summer.
And then begin to see the energy of summer shift into fall.
Notice how your life shifted as well and reflect back what stands out,
What was positive and what was not.
Allow your awareness to now come back into the present.
Notice how your body is feeling and come to your heart center,
Asking yourself here,
What am I longing for?
What am I longing for?
Trust whatever comes up.
And then I'd like you to state this as a positive I am statement.
So if you are longing for rest,
I am restful.
If you are longing for peace,
I am peaceful.
State this a few times in your mind and then let it go.
Slowly start to awaken the body from the stillness.
You can wiggle your fingers and toes.
Take a deep breath into your belly and let it out your mouth.
Start to blink your eyes open and easing your way into the rest of your day.
I encourage you to write down any insight that you receive from this practice.
Namaste.
