For today's meditation,
The pose I would suggest would be Shavasana.
This would be best lying down on a yoga mat or even in bed before you go to sleep.
Extending your body out long,
Laying down,
Reclined,
Shoulder blades are tucked,
Your arms are by your sides,
Your feet are apart and relaxed.
Take a few breaths here to settle in and get comfortable.
You can place a rolled-up blanket under your knees or a bolster for extra comfort.
Allow yourself to fully trust the surface you're lying on.
You are safe.
It's time to completely let go of any tension left in your body.
I invite you to close your eyes if you already haven't or gaze softly downwards.
Find the natural rhythm of your breath.
Concentrate on the feeling of the air coming in and out as you listen to my voice.
Breathe slowly and evenly in and out through your nose.
Let your energy settle by anchoring your attention to the breath.
Soften your brow and jaw.
Relax the shoulders,
Belly,
And thighs.
Turn your mind to the body,
Bringing it a sense of love.
Breathe in,
Filling your lungs,
And breathe out,
Releasing all tension.
Feel the gentle rise and fall of the body as you inhale and exhale.
As the body breathes on its own,
Let yourself drop into a state of being rather than doing.
Right here,
Right now,
Present with the breath.
Inhale,
Bringing your attention to your heart.
Exhale,
Releasing all tension.
Return to your natural rhythm of your breath and know that there is nothing you need to do in order to get the maximum benefit of this class.
In fact,
The less you attain to do something,
The better the outcome will be for you.
Meditation is all about the energy of being and receiving.
So relax and enjoy this healing space for both your body and mind.
Bring your awareness to your left foot.
Notice your left foot,
Your toes,
Your heel.
Now become aware of your right foot,
Your toes,
Your heel.
Moving your awareness up to your left lower leg,
Your calf muscles,
And your shin.
Now your right calf muscles and shin.
Noticing.
Moving up to your left thigh and becoming aware of the inside,
Outside,
Front,
And back of your left thigh.
Now your right thigh,
Inside,
Outside,
Front,
And back.
Becoming aware.
Moving your attention up to your pelvis and becoming aware of the front,
Back,
And sides.
Moving up to the abdomen area,
Your tummy,
Sides of the waist,
Back,
And noticing.
Become aware of the chest area,
The ribs,
The shoulder blades,
Collarbone,
And shoulders.
Noticing the left arm,
The lower arm,
The hand,
The fingers,
And the fingernails.
The right upper arm,
The lower arm,
The hand,
The fingers,
And the fingernails.
Become aware of the neck area,
The throat,
The chin,
Jaw,
Ears,
And mouth.
The eyes,
Eyebrows,
And forehead.
The top of the head,
And back of the head.
Become aware of the top of your head.
Notice the forehead,
The space between the eyebrows,
The eyes,
Ears,
Nose,
And cheeks,
The lips,
Jaw,
Ears,
And chin.
Becoming aware of the neck and throat,
The collarbone,
And shoulders.
The chest area,
Shoulder blades,
And the ribs in between them.
The tummy,
Sides of the waist,
Mid-back,
And lower back.
Simply noticing,
Noticing the pelvis,
The front,
Sides,
And back.
Becoming aware of the thighs,
The inside,
Outside,
Front,
And back.
The knees,
And lower legs.
And finally,
The feet,
The toes,
The heels,
And the bottom of your feet.
Gently and softly welcome yourself back to the room.
Invite little movements,
Perhaps circles with your wrists and your ankles and your fingers and your toes.
Gently moving your head to the right,
And perhaps the left.
Gently rolling over onto your right side,
Using your right arm as a pillow,
Enjoying a few breaths here.
And with your left hand,
Prop yourself back up to seated with your legs crossed.
With a deep inhale and an audible exhale,
And again,
Inhale and exhale.
Inhaling love and exhaling gratitude.
Peace within,
Peace without.
May this peace be with you all day,
And may you share this peace with everyone that comes across your path.
Thank you so much for joining me today.
Have a beautiful day.
Until next time,
Namaste.
