Please find the most comfortable position to allow relaxation.
Use whatever props you could need to support your body lying on the floor.
Place a little pillow under your head,
A bolster or rolled blankets under your knees to ease the lower back.
You can stay feet on the floor,
Knees bent and supporting each other.
You can put a cloth over your eyes.
You could also sit on a chair or a couch.
Avoid the bed as it is generally a sign for your body to fall asleep.
Make sure you will stay warm by covering yourself with a blanket or a large scarf for example.
When you're set,
What we are looking for is to do nothing.
Enter a space of not doing anything,
Space of inactivity,
Space of inaction.
The only stimulations our brain will receive are the surrounding sounds and smells and the bodily sensations.
The eyes will rest,
Eyelids closed,
Remain silent,
Mouth shut,
Heart floats up,
Bright and empty.
All day long we are busy doing things,
Absorbing tons of informations,
Thinking about what's next,
Preparing,
Organizing,
Projecting.
But right now we don't need to do that.
You can just lie down and I will hold the space for you.
I'm here opening a space and a time where you can safely unfold.
I'm just here to welcome your experience of Shavasana.
I am just here to guide you through your experience of Shavasana.
Relaxation.
Let your attention land on your breath,
Of its movement in your body.
Wave-like movement,
Chest rising up with the in-breath,
Out-breath.
Take the next inhale and ride it all the way into your belly.
Stay there.
Establish yourself in this space at your very core,
Behind your navel.
Feel how each breath is massaging your internal organs,
Softly pressing them down with the exhaling contraction,
Releasing the pressure with the inhaling expansion.
From the center of your body,
Your center of gravity,
Let the ease spread.
Let it flow down to the legs,
Feet,
Pull beyond.
Feel the weight of your pelvis,
Of your legs.
It becomes heavy.
You can feel stillness widening in your lower body.
Let the ease spread into your chest,
Shoulders.
Feel the release in your hands,
Warmth in your palms.
The fingers curl naturally.
Feel the weight of your back on the floor.
Take a slow,
Long inhalation.
Let it spread to the sides of your chest,
To the back of your ribcage.
Breathe slowly and softly.
This,
The little pause at the end of the exhalation,
The space of silence,
The space where in and out-breath,
Interweave.
Feel the breath through your throat,
Your chest,
Your belly,
Through you.
Receive the in-breath.
Offer the out-breath.
Feel the weight of your head as you release your jaws.
Release the skin on your skull.
Let it widen down.
Eye corners are widening to the sides.
Eyeballs are falling back.
The skin is dropping back.
The ears relax into listening.
As it becomes heavy,
You can feel stillness widening.
As your body becomes heavy,
Another part of yourself becomes light.
Breathe out.
Slowly step back from the rhythm of the breath,
Back in your belly.
Establish yourself in your center.
Take a seat in the very core of your body.
The breath is quiet,
Almost invisible.
And slowly come back to the surface,
To the surface of this moment,
To the surface of your body.
Back to your breath.
Take your time.
Take a few deep breaths.
Take your time to come back to the physical awareness of your body.
And slowly,
Gently bring a movement to your feet,
Your hands.
In your own time,
Roll to the side.
Push yourself up to sitting.
And stay a few more moments.
Just sitting.
Come back to the room,
To the flow of the day or of the night.
Thank you for listening.
Rest.
