Namaste.
Welcome to the Shavasana practice.
I invite you to settle in your preferred comfortable position.
You're welcome to lie on your back,
Your feet falling open,
Your arms beside your body,
Palms facing upwards,
Your neck long,
Head settled firmly on the ground.
If you feel strain in your lower back,
In this position,
Add pillows under your knees.
If you feel strain in your neck,
Rest your head on a thin pillow.
You can also settle in legs up the wall position if you find that more comfortable.
If you're pregnant or have low blood pressure,
I suggest lying on your side,
Preferably your left side.
If the weather is cold,
Cover yourself with a blanket.
The body cools down considerably during Shavasana.
Once you are settled,
Release all your weight into the earth.
Feel the connection of your body with the ground.
Let it support you,
Hold you as you lean into it.
Feel your body becoming heavy into the earth.
Energy flows where attention goes.
We will take our awareness to different parts of our body,
Consciously relaxing each body part,
Inviting prana to nourish it.
Relaxing the feet.
Feet are relaxed.
Relaxing the ankles.
Ankles are relaxed.
Relaxing your calves.
Calves are relaxed.
Relaxing the knees.
Knees are relaxed.
Relaxing the thighs,
Inner,
Outer,
Backs of your thighs.
Thighs are relaxed.
Relaxing the anus,
Groin,
Butt cheeks,
Hip bones,
The whole pelvis is relaxed.
Relaxing the belly.
Belly is relaxed.
Relaxing the ribcage.
The ribcage is relaxed.
Relaxing the chest.
The chest is relaxed.
Relaxing the arms,
Hands,
Fingers,
Arms are relaxed.
Relaxing the shoulders.
Shoulders are relaxed.
Relaxing the throat and the neck.
Neck is relaxed.
Relaxing the jaw,
Lips,
Cheeks,
Nose,
Eyes,
Eyebrows,
Forehead.
The face is relaxed.
Relaxing the head.
Head is relaxed.
Relaxing the whole body.
The whole body is completely relaxed.
Relaxing the mind.
The mind is relaxed.
Start expanding your awareness through the whole body.
Moving your fingers,
Wiggling your toes.
Turn over to your side.
Come sit up in an upright position.
Now rub your palms together,
Creating warmth up your eyes.
Letting the eyes soak in the warmth.
Gently blinking your eyes open,
Maybe take a moment to gaze at the lines in your palms and think of something you're grateful for today.
I hope you're okay.
Until next time,
Take care.
