Lying on your back in Shavasana with your legs about two feet apart,
Arms a foot from the body with the palms turned up,
Eyes are closed,
Gently draw your shoulders down towards the feet and let them rest again.
Bring your awareness to the breath as it enters and leaves the body.
Now breathe deeply so that on every inhale breath the belly expands like a balloon and on every exhale the belly collapses toward the spine.
Inhale belly expands,
Exhale belly collapses.
Now begin to use the exhale breath to cue the body to relax,
To let go.
Every exhale breath feel the body getting heavier.
As the bones sink into the ground muscles soften,
Joints open up.
Even mentally cue the body to remind it that in this moment it is completely supported by the floor beneath it.
There's no reason for any muscles anywhere to be holding.
So lean back and allow the body to be completely supported in this moment.
Still breathing deeply,
Belly expanding and contracting.
Now bring attention to the head as we begin to mentally scan the body feeling for any tension as we slowly move awareness toward the feet and wherever we feel any holding use the exhale breath to let it go.
Paying attention to all the little nooks and crannies in the body where tension likes to hide.
Wherever you find it exhale and feel it release.
Every exhale breath feel muscle softening,
Bones getting heavier,
Joints opening up.
And now let's bring our attention back to the head one more time as we begin to mentally unplug from everything outside of this moment.
All the experiences and activities leading up to this moment are now over and belong to the past.
Unplug and let them go.
All activities and experiences that have yet to arrive are not here yet and belong to the future.
Exhale and let them go.
Any stresses and worries that you may be facing at the moment are now over and belong to the past.
Unplug and let them moment.
Exhale and let them go as we use this deep relaxation to recharge the mind and the body so that we can better face those challenges.
Have clarity,
Wiser perspectives and creative solutions.
Unplug from all the roles that you play,
The expectations that you try to live up to,
All the places to go,
Things to do.
Exhale and let it all go.
Let the chaos of life fade away as you keep your awareness on the now,
This present moment,
By staying connected with your breath.
Anytime mind begins to wander or the thoughts begin to distract you,
Gently guide your attention back to the breath and allow those thoughts to become background noise.
No different than cars coming and going on the street,
Fading in and out of awareness but yet have nothing to do with you.
Inhaling,
Belly expands.
Exhaling,
Belly collapses.
As we keep the body relaxed and the mind alert,
We allow the body to rejuvenate,
To heal.
Every inhale breath,
Know that you are bringing vitality into the body and on every exhale breath,
Know that you are calming the mind and the nervous system and giving the body a rest.
Nothing but good can come from this moment of relaxation.
Breathe.
Breathe.
Breathe.
Still focusing on your breath,
Slowly wiggle the fingers and toes and gently turn your head from left to right.
Slowly roll over to the right side,
Extending the right arm out above the head so you can use it like a pillow.
Resting your head on that right arm and bending the knees toward the chest into a fetal position.
Take a moment,
Rest a little bit longer and stay connected to the breath a little bit longer.
Using the left hand,
Firmly press into the floor to push yourself up slowly and gently into a sitting position with your legs crossed and your spine straight,
Chin parallel to the floor,
Jaw relaxed and awareness is still on the breath.
Take a moment to think of three things that you are grateful for in your life and allow that gratitude to flood through the entire body and allow that gratitude to flow beyond the body so that you carry an energy of gratitude with you wherever you go,
Looking for more things to be grateful for.
Slowly open the eyes,
Keeping the gaze soft and looking down at the floor and slowly lifting your gaze up toward the horizon line in the room.
Begin to focus on colors and textures,
Begin to slowly move the arms and legs as you prepare to move back into your day bringing that sense of gratitude with you.
Thank you for taking care of you.
Namaste.
