Please get ready for Shavasana,
Taking good care today to create warmth and support for yourself.
Take your time getting situated,
Balancing right and left so your body has a sense of symmetry.
Check in your sense,
Breathe with your right leg from the foot all the way up through the leg into your right hip joint.
Breathe and sense,
Relax that right leg and bring your attention now to your left leg.
You could say attention is like the currency of healing and love in a way,
Just bringing loving attention,
Left foot,
Left leg,
Left hip and breathe,
Relaxing that left leg.
Now include both legs together.
Bring your attention to your right arm from the right hand all the way up the arm towards and to include your shoulder joint.
Breathe to sense your right arm,
To relax it and bring your attention now to your left arm,
Sensing your left hand,
The arm,
The left shoulder joint and please include both arms together.
Now coming to the pelvis,
Let's sense the right side of the pelvis,
The right side of the pubic bone,
The organs in the right side of the pelvis,
The right side of the sacrum.
This may also include the right buttocks,
The right hip joint and now bring your loving attention to the left side of your pelvis,
Front,
Back,
The middle of the left side and include both.
Now we'll come to the core of the body.
This will include the lower abdomen,
Upper abdomen and again,
Let's go to the right side to begin,
Right lower belly,
Right upper belly,
Right side waist,
Right mid back,
All the way to the back body and bring loving attention to the left side of the middle of your core,
Left lower abdomen,
Upper abdomen,
Side waist,
Mid back and both together now.
Now the upper torso,
Your chest and heart area.
Let's sense the right side,
Including most of the ribs up towards the top of the shoulder towards the right shoulder joint and also the right side,
Upper back towards the neck.
Sensing the right side of your chest,
Upper back,
Upper torso and now same thing on the left side.
Bring your loving attention to the left side of the chest,
Upper side body and upper back and towards your shoulder and let's sense the whole chest and upper torso together.
Now please include your neck,
Whole neck,
Front,
Back and sides and come up into your head and let's scan through the head,
Including the lower brain,
Which is kind of near the top of the neck on the backside across the occipital ridge.
Let's sense the right side of that lower brain area.
Sense the left side of that lower brain area.
Now bring attention to your midbrain.
Generally we could think of this as kind of between the ears.
Good sized part of the brain,
Midbrain between the ears and let's sense the right side of the midbrain and now the left side of the midbrain.
Sense and breathe.
Sense that left side and now let's sense the top part of the brain.
So kind of around the crown of your head and this sort of top section.
Let's sense the right side of the crown area,
The top brain,
The upper brain here and let's sense the left side of the crown and this upper brain area and then lastly we'll come to the front brain around your forehead,
Behind your eyebrows,
Your kind of third eye behind your eyes and let's sense the right side of the front brain and now breathing to sense the left side of the front brain and now gently let your awareness flow on both sides down your body,
Just resting as effortless as possible,
Resting to sense your body and to open the space around your body,
Just effortless,
Where your body,
Your back body is touching your mat and floor.
Sense any coverings on you,
Feeling and sensing your skin,
Your clothing and gently breathe in such a way as to connect with your inner movement,
Tingling,
Aliveness and start to find some movements or stretches,
Perhaps deepening breath as you do that,
Begin to discover,
Create a transition if you're ready.
Let's create the sound of Aum together as we close,
Just kind of bringing our breath in with the intention to kind of harmonize everything in all of the parts of us and our whole being,
Joining the palms at the heart,
Please exhale completely and inhale for the sound of Aum one time,
Aum,
Namaste,
Thanks so much for being with me today,
Stay warm.
