So as we come into Shavasana,
The most important pose of the evening,
Let's gently breathe in and feel the belly up and exhale belly to spine.
One more time,
A nice deep breath in and exhale belly to spine.
I want you to relax your feet and let them fall out to the sides.
That is beautiful.
Release your ankles,
Your knees and your thighs.
Allow your glutes,
Your hips and your pelvis to melt into the mat underneath you as you send your whole bottom half into relaxation.
Allow each vertebrae in your spine,
One by one,
To release and melt into the mat beneath you.
Feel your shoulder blades sink in with relaxation.
With the tops of your shoulders,
All the way down your arms,
Your elbows,
Your wrists,
All the way to your hands and fingertips.
If your hands are in a ball,
Open them up,
Palms to the ceiling and just surrender.
This is your safe space to relax.
There's nowhere for you to be right now.
There's nothing for you to do right now.
All you need to do is breathe.
Taking a deep breath in,
Feeling up the belly and on your exhale,
Send your belly into relaxation.
In your own time,
A nice deep breath in,
Feeling the belly all the way up again and on the exhale,
Send your belly into relaxation before finding a soothing,
Smooth,
Comfortable breathing rhythm just for you.
Feel your chest muscles soften and relax as all the burdens on the chest float and smelt into the water.
I don't know why they're smelting into the water,
But they are melting into the mat.
I want you to relax your throat,
Relax your neck,
Feel your head melt into your mat with your eyes closed gently.
Your eye muscles are soft,
Your facial muscles are relaxed and soft and allow your jaw gently to hang,
Hang like a hammock and just breathe.
I want you to send your mind into a crowded city street.
It's just too crowded for you.
You're walking past people,
Walking past buildings and you come to a little quiet side alley.
As you come to the alley,
At the end of it,
You see a door and you make your way to the door.
When you get to the door,
You open it and gracefully step through and shut the door behind you.
And as you turn around in front of you,
There is the most beautiful field you have ever seen.
This is your special field,
Your own private,
Calming sanctuary field.
The sun is warm but not too hot.
There is a cool,
Gentle breeze.
You hear a beautiful,
Crystal clear flowing creek with the most pure water.
There is a beautiful,
Large rock,
The shape of a sunbed and beautiful flowers and trees and soft,
Luscious grass just for you.
I want you now to take the time to go and explore your field and only make room in your mind for positive,
Kind and happy experiences.
If anything comes into mind that does not serve you,
Acknowledge it and let it go.
Enjoy your field.
Thank you.
Before it's time to say goodbye to your field,
I want you to look up at the beautiful sky as the clouds are forming a beautiful message for you.
It may be a written message,
It may be a picture,
It may be a symbol of something that resonates with you.
Have a look up into the sky and see what the clouds are leaving for you.
With your message in your mind for you to bring back,
Let's reconnect the mind and the body by taking a nice deep breath in and exhale out.
One more time,
Awaken the body with a nice deep breath in and exhale out.
You may feel some movement in your toes and in your fingertips and I want you to reach above your head as you stretch all the way through your fingertips to your toes and then gently rolling over onto your right side,
Eyes closed still,
Nice and gently.
As we have honoured our mind and our body,
It's time to honour ourselves and say something kind about ourselves before raising up into seated position.
Thank you for joining me this evening.
It was a wonderful class,
Thank you for joining.
Namaste.
