Welcome everyone for the practice of Shavasana.
Take a moment to lie down on your back.
Let your feet fall open naturally,
Toes dropping out to the sides,
Arms resting slightly away from the body,
Palms facing upward.
Adjust your head and neck so you feel completely at ease.
Close your eyes.
Take a slow,
Deep breath in and gently exhale.
Feel your body supported by the mat,
By the floor,
By the earth beneath you.
Allow yourself to surrender completely.
There is nothing to do now,
Nowhere to go.
Simply be your in the present moment.
As you breathe in,
Feel the body gently expanding.
As you breathe out,
Feel yourself softening a little more.
We will now give an auto-suggestion to every single part of your body to relax.
Visualize that the soles of your feet,
Toes,
Heels and your ankles are relaxing.
Give an auto-suggestion in your mind saying,
The soles of my feet,
Toes,
Heels and ankles are now relaxing.
The soles of your feet,
Toes,
Heels and ankles are now relaxed.
Visualize that your shins,
Calves and knees are relaxing.
Your shins,
Calves and knees are now relaxed.
Visualize that your hamstring muscles,
Quads,
Your entire thighs are relaxing.
Your hamstrings,
Quadriceps,
Your entire thighs are now relaxed.
Visualize that your hips,
Buttocks,
Pelvis are relaxing.
Your hips,
Buttocks and pelvis are now relaxed.
Visualize that your lower back,
Middle back and upper back are relaxing.
Your lower back,
Middle back and upper back are now relaxed.
Visualize that your stomach,
Kidneys,
Intestines and pancreas are relaxing.
Your stomach,
Kidneys,
Intestines and pancreas are now relaxed.
Visualize that your chest,
Lungs,
Ribcage are now relaxing.
Your chest,
Lungs,
Ribcage are now relaxed.
Visualize that your shoulders,
Upper arms,
Elbows,
Forearms,
Wrists and palms are relaxing.
Your shoulders,
Upper arms,
Elbows,
Forearms,
Wrists and palms are now relaxed.
Visualize that your neck and throat are relaxing.
Your neck and throat are now relaxed.
Now bring the awareness to your face,
Relax your jaw,
Unclench the teeth,
Soften your lips,
Your cheeks,
Your eyelids and the space between the eyebrows.
The entire face is now calm and relaxed.
Bringing the awareness to the crown of your head now.
Let your entire head,
Skull,
Brain completely relax.
Feel a wave of relaxation moving through your entire being,
From the crown of your head all the way down to your toes.
Every cell,
Every muscle,
Every single part of your body in harmony.
Feel the lightness in your body right now as if it's almost floating in the air.
You are completely at ease.
You are completely still.
Let's rest here in complete silence,
In stillness and in surrender.
Now gently move your fingers and your toes.
As you awaken,
Do so with gratitude,
Gratitude for this body that supports you,
For this breath that sustains you,
And for this moment of complete peace.
When you're ready,
Roll onto your right side,
Staying here for a couple of breaths,
And then gently come up to a comfortable seated position.
Bringing your palms together in Namaste at the center of your heart,
Bow your head slightly,
Honoring yourself and your practice.
Now gently rub your palms over each other,
Cup your eyes,
Slowly moving the palms away from the face,
Blink open your eyes,
Look into your palms,
Om Namah Shivaya.
Thank you.
