Please lie down on your back in Shavasana.
Arms away from the body,
Palms facing up,
Legs apart,
Toes turned slightly out.
Close the eyes and feel the weight of your body on the floor or bed.
Focus on your breath.
Lengthen your inhalations and exhalations.
Inhale deeply.
As you exhale,
Feel your body sink into the floor.
Inhale deeply,
Fresh energy.
Exhale fully.
Inhale,
Feel your belly rise and exhale completely.
Inhaling,
Fill your lungs,
Hold the breath for a moment.
As you exhale,
Let your whole body relax.
Relax and let go.
Move your awareness to consciously relax each body part.
Relax the toes,
Feet,
Ankles,
Legs,
And hips.
Relax your belly and chest.
Bring your awareness to your back.
Relax the lower back,
Middle back,
And upper back.
Relax your fingers,
Hands,
Arms,
Shoulders,
Neck,
And head.
Be completely still.
Enjoy the stillness.
Allow the mind to let go.
Nothing to do.
Just be with the body and breath,
Relaxing more so with each exhalation.
If the mind wanders,
Gently bring it back to the breath.
Allow the mind to let go.
Let go of the thoughts without fixating on them.
For now,
Let go of any feelings or emotions.
Be present with the breath.
Keep noticing your breath without trying to control it.
Allow it to be natural.
Notice the subtle movements of your body as the air goes in and out of your lungs.
Bring your attention now to the whole body.
Just notice the whole body lying there,
Keeping your eyes closed.
Slowly start to move your fingers and toes.
Gently slide your legs together,
And on an inhalation,
Sweep the arms overhead,
Giving a stretch to the whole body.
With your eyes closed,
Slowly turn to one side.
Let your hands and arms guide you up and down.
Let your hands and arms guide you up to a comfortable,
Upright,
Seated posture.
Sitting with your eyes closed,
You will now hear the final prayer.
Shanti,
Shanti.
Bring your hands up to cover your eyes.
Slowly open your eyes and remove the hands.
May we go with the intention to think good thoughts,
Speak good words,
And do good things.
