For this practice,
Please come into a position where you are laying down on the floor.
You can set up on a yoga mat or a blanket.
Be sure to take the time to arrange yourself so that you are comfortable.
Your knees can be bent and resting on each other with your feet a little wider,
Flat on the mat,
Or you can extend your legs long.
You can place a pillow below your knees for extra support if you like.
It may be nice to have a blanket over your body for warmth.
Take your time to get set up.
Once you are settled,
Begin to notice the places your body comes into contact with the floor beneath you.
Bring your awareness to the feet and the points of the feet that rest on the support of the floor.
Notice your legs and where they contact the earth below.
Scan your awareness slowly along the torso,
Noticing where your hips rest on the floor,
Noticing where your spine rests on the floor,
And notice the places where the spine curves and does not rest on the floor.
Bring your focus to your shoulders in contact with the surface below you and let your focus travel slowly down the arms and to the hands.
Notice the sensations in your neck and where the back of your head contacts the floor.
Feel the safety that gravity provides,
Holding you firm to the earth.
Now begin to scan your structure for any muscles that may be holding you up and resisting gravity.
You may notice muscles in your limbs can release just a little further.
You may allow the small muscles of the face and eyes to relax,
To soften.
You can connect with the rhythm of the breath now.
With each exhale,
Let yourself melt a little bit further down.
As your physical body succumbs to gravity,
Let your body release even more weight or tension,
Completely letting go to gravity.
There is no need to fight it.
The body can relax and release,
Release the tension.
The mind can relax and release,
Release busy thoughts and upset,
Release any old emotion that may arise.
That stuff isn't relevant right now.
Now is the time where you can revel in the present moment and release into gravity.
If you notice the mind has wandered,
Come back to the feeling of your body on the earth,
Mindfully and consciously relaxing and releasing and caring for yourself.
Feeling your body relaxed in the present moment,
Mindfully aware of your connection with the earth.
This safe feeling,
The comforting connection,
This is what allows you to feel at ease amidst the release of stored emotion,
Stored tension.
Revel in the release.
Revel in gratitude.
You have prioritized taking care of yourself.
Let the gratitude grow and radiate.
Be aware of the gratitude as a felt sensation in the body.
You can choose to stay in your relaxed and grounded state here for as long as you like,
Or you can follow me now,
Inhaling just a little deeper.
Watch the body and mind as a calm alertness develops.
Let a sigh escape if you like.
Bring some small movements to your fingers,
Toes and eyelids.
Carefully open your eyes and bring your mind back to the felt sense of well-being and gratitude and grounding.
And take special note.
This feeling is always available to us if we bring our mindful awareness here.
Enjoy the rest of your day.
Namaste.
