This is a systematic relaxation.
This practice will rotate your awareness through the body.
The intention is to unite the breath and mind so as to stay in the present.
Over time,
Doing this practice will help you to control the Roman tendencies of the mind and will improve the stillness and peace of the mind during meditation.
If possible,
Find a quiet space with no bright light.
Cover the eyes if needed.
Avoid being in any extreme heat or cold environment.
Lay on your back in Shavasana and support the head and legs with any blankets,
Pillows or props as needed or find a comfortable reclined seat.
Encourage the mind to be calm.
Observe and witness any sounds around you.
Begin to move your awareness away from any external sounds.
Bring awareness to the body.
Allow the body to be completely relaxed.
Move awareness to the breath.
Allow the breath to be deep,
Smooth,
Even,
Continuous and quiet.
Maintain a slight separation of the teeth.
Keep the head in line with the spine.
Relax the limbs comfortably away from the body.
Relax the back of the hands and palms.
Stay present with the flow and feel of the breath at each part of the body that is mentioned.
Bring awareness and relaxation to the center of the forehead,
Eyebrow center,
Throat center,
Right shoulder joint,
Right elbow joint,
Right wrist joint,
Center of the palm,
Tip of the right thumb,
Tip of the index finger,
Tip of the middle finger,
Tip of the ring finger,
Tip of the small finger,
Center of the palm,
Wrist joint,
Right elbow joint,
Right shoulder joint,
Left shoulder joint,
Left elbow joint,
Left wrist joint,
Center of the palm,
Tip of the left thumb,
Tip of the index finger,
Tip of the middle finger,
Tip of the ring finger,
Tip of the small finger,
Center of the palm,
Left wrist joint,
Left elbow joint,
Left shoulder joint,
Center of the base of the throat,
Heart center.
The mind and body are completely relaxed.
Allow your mind to rest on the rhythm of the breath.
Over and over return the mind's focus on the rhythm of the breath.
Follow the breath into the nostrils and out of the nostrils.
Eventually the breath becomes so quiet that it appears to be soundless.
This is where the breath and mine are united in this stillness flow of breath in and out.
Remain here in the flow of prana shakti.
Namaste.
Thank you for sharing in practice today.
I am Mitsuka.
You can find more practices on www.
Yoga.
Gd.
