Start to set yourself up for practice,
Gathering all the props you need to allow yourself to yield into the softness underneath you.
Be gentle with the way you place yourself down.
And once you are on the earth,
Shut down or close the eyes.
Take any last minute of movements that you need.
And notice the air on your skin,
The sounds and the space you are in.
Take any last minute movements here and slowly separate your teeth.
Allow the jaw to soften.
Let your eyeballs sink into your head.
Release your cheeks.
Tuck your shoulders,
Allowing the chest to expand.
Slowly come down to your hips and the thighs,
Lower legs and feet.
Taking time to withdraw from the outer world,
Allowing yourself to settle in to your inner world.
Notice the points of the body that are touching the earth.
Feel what is beneath you.
Allow your body to feel held and supported.
And slowly move your awareness to your mouth.
Become aware of your tongue,
The lower jaw,
Lower row of the teeth,
The upper row of the teeth,
Gums,
Upper lip,
Lower lip,
The space between your lips.
Both cheeks,
Right ear,
Left ear,
Forehead.
Both temples,
The top of the head,
The back of the head,
The tip of the nose,
The top of the nose,
Right nostril,
Left nostril,
Right eyelid,
Left eyelid,
The right eye,
Left eye,
Right eyebrow,
Left eyebrow,
The space between the eyebrows.
Now slowly travel down to the right hand and the right hand thumb,
Second finger,
Third finger,
Fourth finger,
And little finger,
The palm of the hand,
The back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
The right armpit,
Ribs,
Waist,
Hip,
The right thigh,
Knee,
Calf,
Ankle,
Heel,
The sole of the right foot,
Top of the foot,
The right big toe,
Second toe,
Third toe,
Fourth,
And little toe.
Slowly move down to the left hand,
The left hand thumb,
Second finger,
Third finger,
Fourth finger,
And little finger,
The palm of the hand,
The back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Left armpit,
Ribs,
The waist,
Hip,
Left knee,
Calf,
Ankle,
Heel,
The sole of the foot,
The top of the foot,
Left big toe,
Second toe,
Third,
Fourth,
And little toe,
The groin,
Right glute,
Left glute,
The lower back,
Mid back,
Upper back,
Right shoulder blade,
Left shoulder blade,
The back of the neck,
Back of the head,
Your right inner ear,
Left inner ear,
The roof of the mouth,
Throat,
Right collarbone,
Left collarbone,
Right chest,
Left chest,
The middle of your chest,
Upper abdomen,
Navel,
Lower abdomen,
Groin,
The whole spine,
The whole head,
Right arm,
Left arm,
Both arms together,
The whole right leg,
The whole left leg,
Both legs together,
The whole front of the body,
The whole back body,
Be aware of the whole body,
The whole body breathing,
Sense your breath here,
Feeling your body being breathed,
Bring in the breath from the lower belly and allow it to fill the chest,
Moving all the way up to the crown of the head,
Slowly releasing through the nose until you're empty,
And then inhaling again from the lower belly,
Fill up all the way to the crown of the head and slowly release through the nose,
Fill up the lower belly with the next inhale,
Feel the chest expand all the way to the crown,
And then exhale,
Noticing the belly come towards the spine until you're empty.
Let's take two more cycles this way,
Inhaling from the lower belly all the way up and slowly releasing through the nose.
Last round,
Inhale,
Fill up,
Feel the heart expand,
Bring the breath all the way to the crown and then sigh the exhale,
Releasing the breath,
Slowly returning to the normal breath here.
Notice how your body feels.
Notice any sensations moving with the breath,
The prana moving through the body,
Allowing you to surrender a little more with each exhale.
You need to feel into the body here,
Slowly allowing the deep breaths to gently awaken the body from within.
Start to bring movements into your fingers and your toes,
Taking any gentle movements that you may need before gently rolling to one side,
Coming into fetal position.
Gently push yourself up to your seat,
Bringing your hands to Anjula Mudra,
Pray your hands at heart center,
Bowing the head to look within.
Thank you for taking time for you and know that you can come back to this feeling by just shutting down the eyes and tapping into the breath.
Hari Om Datsa Namaste.
