This is a quick 13 minute reset that you can do anywhere you can comfortably close your eyes.
It will simultaneously calm and revive you.
So let's get started.
Make yourself comfortable in whatever position that you're in and close your eyes.
Bring your awareness to your breath now.
Notice the feeling of the air coming in your nostrils.
Notice how your chest rises on your inhale and contracts on your exhale.
Lower your awareness to your stomach and notice how on your inhale your stomach expands and on your exhale it contracts.
Now it's time to state your sankopa.
A brief positive statement in your mind.
If you don't currently have one that you're working with I will offer you one now.
I am creating joy.
Repeat your sankopa to yourself in your mind three times.
You you you Now we begin a rotation of consciousness taking a trip through the different parts of your body.
Just become aware of that body part.
Don't force it just allow it to relax as you notice it.
Become aware of your right hand.
Your right hand thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Palm of the hand.
Back of the hand.
The wrist.
The lower arm.
The right elbow.
The upper arm.
The shoulder.
Armpit.
The right side of your waist.
The right hip.
The right thigh.
Knee cap.
The right calf muscle.
Ankle.
The heel.
The sole of your right foot.
The top of your right foot.
The big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Become aware of the left hand thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Palm of the hand.
Back of the hand.
Wrist.
Lower arm.
Elbow.
Upper arm.
Shoulder.
Armpit.
The left side of your waist.
The left hip.
The thigh.
Knee cap.
The left calf muscle.
Ankle.
Heel.
The sole of your left foot.
The top of the foot.
The big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Now allow your awareness to move to the back of your body.
Become aware of the right shoulder blade.
The left shoulder blade.
The whole spine.
The whole back together.
The whole back together.
Raise your awareness up to the top of your head.
The top of your head.
Relax your forehead.
Both sides of the head.
Right eyebrow.
Left eyebrow.
A space between the eyebrows.
Right eyelid.
Left eyelid.
Right ear.
Left ear.
Right cheek.
Left cheek.
The nose.
Upper lip.
Lower lip.
Relax the jaw.
The neck.
The right side of your chest.
The left side of your chest.
The middle of the chest.
The abdomen.
Simultaneously hold in your awareness now the whole right leg.
The whole left leg.
Both legs together.
The whole right arm.
The whole left arm.
Both arms together.
Now simultaneously hold in your awareness the whole of your torso.
The shoulders.
The spine.
The glutes.
The abdomen and chest.
You hold torso together.
Now include in your awareness your whole body from the top of your head to the soles of your feet and the tips of your fingers.
Hold in your awareness your entire body allowing it to relax under your attention.
Be aware of your whole body relaxing.
Cultivate a feeling of gratitude for this moment of relaxation for your whole body.
Now recall your sankalpa from earlier and repeat it in your mind once again three times.
I am creating joy.
Know that every time you do this practice you are co-creating this intention in your life.
In your mind's eye see your whole body resting in the position that it is in in the space that you are in in this moment.
In your mind's eye see your body relaxing.
Hold yourself with affection.
Be aware of the environment that you're in and when you're ready open your eyes.
Namaste.
