Lie down in shavasana corpse pose or any comfortable position.
Use props like a blanket or bolster to feel completely supported by the earth.
Close your eyes and commit to remaining awake and aware,
Following the sound of the voice.
Mentally repeat your sankalpa,
Setting an intention for the day,
Repeating three times to yourself in the present tense.
Sample ideas,
I acknowledge my grief as a witness of my love and guide toward my highest being.
I give myself time and space to grieve and process these feelings.
I am worthy of healing and peace.
Finding your sankalpa for your practice today.
Breathing in,
Inhale,
Swiftly move your awareness through the different body parts as they are named.
Without physical movement.
This helps to access a state between waking and sleeping.
Starting at the right side of the body.
Attention moving to right hand.
Thumb,
Pointer finger,
Middle finger,
Ring finger,
And pinky finger.
Moving up the right arm to elbow to shoulder.
Attention going down right side of body to the hip,
Thigh,
Knee,
Calf area,
Ankle,
Top of foot,
Bottom of foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Shifting attention back to ankle to lower leg,
Knee,
Upper leg,
Hip,
Settling at the hip,
Shifting your attention to the left side of your body.
Resting at your left hand.
Thumb,
Pointer finger,
Middle finger,
Ring finger,
Pinky finger,
Back to upper and bottom of palm.
Moving up to left wrist,
Elbow,
Shoulder.
Shifting down left side of body to hip,
Upper leg,
Knee,
Lower leg,
Ankle,
Top and bottom of left foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Little toe.
Moving attention back up to left ankle to left calf and shin,
Knee,
Upper leg,
Left hip,
Resting on the left hip.
From here,
Focus attention to the place in the center of the front of your body where your hips meet in the lower abdomen.
Bring attention to abdomen,
Full abdomen,
Moving up your abdomen to your belly,
Heart center,
And upper chest to the front of your neck.
Your face up around the head to the back of your body.
Attention moving to your back body close to your upper shoulders.
Shifting down your back,
Shoulder blades,
Ribs,
Lower back,
Down to your buttocks.
Focus on the sensations.
Bring attention to the areas where grief is often held,
Such as the heart,
Throat,
Or stomach.
Simply noticing the sensations without judgment.
Breathing in,
Breathing out.
Inhale,
Simply observing your breath.
Observe the natural,
Gentle flow of your breath.
Bring your attention to your heart center.
Feel your breath moving in and out from your chest.
Invite in gratitude and a sense of internal light.
A place free from suffering.
Inviting in gratitude and a sense of internal light.
A place free of suffering.
Feel the support of the floor and the earth beneath you,
Grounding and holding you securely in this place free of suffering.
Next,
Bring your right hand to your left shoulder and your left hand to your right shoulder.
Offering yourself a gentle,
Warm embrace.
Feel the steadiness of your support.
Knowing that you have this practice and this place of ground holding you securely with your internal light in this place free of suffering.
Acknowledge waves of thoughts and emotions without attaching to them.
Allow yourself to feel whatever arises.
Sorrow,
Anger,
Or love.
Giving yourself permission to simply be with the feelings.
Repeat messages of self-compassion internally,
Such as you are cherished,
You are supported,
And you are deserving of love.
Repeat your original sankalpa to yourself mentally three times again,
Allowing the intention to settle deep within your being.
Slowly bring your awareness back to your body and the space around you.
Wiggle your fingers and toes.
Gently stretch,
Roll over onto one side and pause for a few breaths.
Before slowly pressing up into a seated posture.
Whenever you're ready,
You may come up into a comfortable position.
