Find a position that feels comfortable to you.
Feel free to use pillows or blankets or any props to create your own cozy cocoon of relaxation.
Rest your arms gently by your sides with palms facing up if that feels natural.
And let the toes fall outward,
Embracing a posture of openness and ease.
And now imagine your mind like a snow globe that's been shaken all day.
Thoughts swirling,
Ideas rushing,
Emotions stirred.
And now we've set it down,
And slowly the flakes begin to settle.
One by one the thoughts float downward,
Quieting.
Let's begin with a soft,
Welcoming breath.
Inhale slowly through your nose,
Filling up gently.
And now exhale through your mouth with a soft sigh.
Again,
Inhale,
Belly rises,
Exhale,
Belly falls.
As you inhale,
Feel your body expand with ease.
And as you exhale,
Feel the ripples of the day begin to dissolve.
Breathe here as if the entire body were breathing.
The whole body breathing in.
The whole body breathing out.
Every in-breath nourishing.
Every out-breath detoxifying.
Allow your breath to settle into a natural,
Effortless rhythm that feels nourishing to you.
Like gentle waves lapping against the shore,
Washing away any remaining tension.
Begin to release into gravity,
Trusting that the more you soften,
The more you are supported.
Let's bring some soft,
Intentional movement to the feet and the hands,
Gently bridging the space between the energy of the day and the deep rest you are inviting in,
Guiding your nervous system into calm and preparing your mind to release the day.
Bring a gentle wiggle to the toes.
Feel each toe as you move them one by one,
Like pebbles being smoothed by flowing water.
Imagine them sinking into soft earth.
Now bring awareness to your hands.
Slowly bring your index finger to lightly tap the tip of your thumb.
And then move to the middle finger,
Pressing gently into the thumb.
Continue to the ring finger,
And then the pinky finger,
One at a time.
Once you reach the pinky,
Reverse the sequence,
Moving back through each finger toward the index finger.
Do that one more time at your own pace.
And now let the movement slow until it naturally comes to a pause.
Let your fingers rest softly,
Your hands settling wherever they feel most at ease.
On your lap,
Your belly or by your sides.
And notice the lingering warmth,
The softness in your hands,
The quiet ripple of relaxation flowing through you.
Before you settle fully into stillness,
Take a quiet moment to plant an intention for your rest,
A tender gesture to anchor your heart and what you need most.
Rest,
Renewal,
Recharge.
Choose the word that resonates with you,
And let it echo gently within,
Repeating it silently to yourself.
And now we enter Shavasana,
A sacred pause where the body surrenders completely,
Melting into stillness,
Yet the mind remains softly awake.
This is a space of deep rest.
Awareness floats gently above the body,
Witnessing without effort.
As we begin to move through the body,
Imagine each area softening with your awareness,
As if you are gently flipping off tiny light switches one by one.
With every part that powers down,
The body begins to understand that it's time to rest,
A signal that now is the time to release,
Restore and surrender.
All ten toes,
The soles of the feet,
Softening,
Powering down,
Ankles and lower legs,
Unravelling any effort,
The knees release,
The upper legs rest,
And the hip joints melt.
The bones of the legs grow warm,
Heavy,
Grounded in gravity.
Muscles unwind,
Softening their grip,
Releasing their hold around the bones,
Inviting ease from hips to toes,
And from toes to hips.
Now let the hands rest,
All ten fingers soft,
Wrists and forearms,
Elbows and upper arms,
Shoulders melting open,
A soft current of stillness from shoulders to fingers,
And fingers to shoulders.
Now let the hands rest,
All ten fingers soft,
Wrists and forearms,
Elbows and upper arms,
Shoulders melting open,
A soft current of stillness from shoulders to fingers,
And fingers to shoulders.
On the left side,
The stomach,
Spleen and pancreas begin to power down,
The diaphragm unwinds,
The ribcage expands gently,
And the muscles between the ribs soften.
Lungs breathe without effort.
Now bring your awareness to the heart,
Nestled between the lungs,
Held in its sacred place.
The chambers of the heart soften,
A quiet unburdening,
As if the emotions stored there melt away,
Letting go of anything too heavy to carry.
The throat opens,
The neck muscles let go.
Now send this wave of calm up through the spine.
Bones stack gently.
The muscles surrounding them soften.
Muscles releasing their grip and hold around the bones.
The back of the body surrenders to the earth.
The front body softens into the back.
You are fully supported.
Relax the base of the skull.
The back of the neck.
The hinges of the jaw loosen.
Lips soften.
Cheeks and nose.
Eyes and eyelids.
Eyebrows and the space between them.
The entire forehead and scalp release.
And now let the relaxation go deeper.
Into the skin.
The bones.
The muscles.
The cells and the spaces between the cells.
Begin to sink into stillness.
And now begin to relax the mind.
Relax the mind as though the mind were a muscle too.
If any thoughts should come,
Just let them go like waves coming in and out of an ocean.
No judgment.
The mind releasing its grip and hold over the body.
Freeing the body.
Resting in a vast and spacious awareness.
And as you lose the edges and the boundaries of body,
For a more spacious version of yourself,
Begin to notice that connection to everything living and breathing.
As if there were no separation of self and other.
Just that sense of unity.
That sense of connection.
Spreading out into that.
