Namaste and welcome to this traditional yogic practice which works with the 16 points of the body known as the Marmasanani.
This practice is a focused awareness practice and we will draw the energy into the body and send it to 16 different points in the body and you can practice either seated or lying down.
If you're sitting ensure that if you're on a chair your feet are flat on the floor,
That your spine is long and straight away from the back of the chair,
That your hands are resting on your knees or your lap.
And if you're sitting on the floor you can either cross your legs in a traditional yoga posture or if you prefer you can have your legs extended away from you.
If your legs are extended you may want to support underneath the knees with a cushion or a pillow.
And then becoming aware of your body in whichever posture it's in,
Noticing how it feels,
Its connection between you and whatever is supporting you.
Feel your body settling down now and draw your attention to your breath.
And now begin a long slow deep inhalation,
Feeling the chest expand as the lungs expand.
Hold the breath in and then slowly release the breath through the nostrils.
Again breathing in slowly and deeply through the nostrils.
Holding the breath at the top of the inhale.
And then slowly again releasing the breath with the exhalation.
One more time breathing in slowly and deeply.
Holding the breath.
And then breathing out again slowly.
And already you can feel the body beginning to relax.
As you breathe in now let this wonderful feeling of relaxation flow all the way down to your feet and bring your focus to the tips of your toes.
Hold your attention now on the tips of your toes,
Exhaling and as you next inhale send the breath to your toes.
Continuing to breathe in now through the nose and breathing the breath down into your toes.
And now move your attention to your ankles and as you inhale send the breath down into the ankles.
Continue to focus on the ankles as each in breath is sent down into the ankles.
And notice how this area begins to soften and relax.
Bring your awareness now to your knees.
Inhaling and sending the breath into the knees.
Every in breath flowing down into your knees and feeling the warmth of your breath as it surrounds the whole of each knee.
On your next out breath move your attention to your fingertips and as you breathe in now send the warmth of your breath into your fingertips.
Continue to breathe into the fingertips.
Holding your awareness at this point.
Sensing the energy of your breath moving into each fingertip.
And as you exhale move your attention to your tailbone at the base of the spine.
Breathing in send the breath down to the tailbone.
Notice how the area around the tailbone begins to soften and relax.
And now become aware of your lower abdomen.
As you inhale send the breath down into the lower abdomen.
Feeling the warmth of the breath now moving into your abdomen.
And now that the attention move up from the lower belly into the navel and with your next in breath send the breath into the navel.
Continuing to send each breath into the navel.
And now bring your awareness up from the navel to the solar plexus just between the navel and the lower ribs.
Breathing in and sending the breath into the solar plexus.
Feel this area softening and relaxing in the warmth of your breath.
Become aware now of your heart and as you inhale bring the breath into your heart.
Continue to send the breath into the heart.
And then move your awareness into your lungs.
Inhaling deeply into the lungs and feel them expanding as you breathe in.
Continue to focus your attention on your lungs with every breath.
Move your awareness to your throat.
Inhaling now sending the warmth of your breath into your throat.
Noticing how the area around the throat softens and relaxes.
Bring your attention now to your lips.
Inhale and send the breath to the lips.
Become aware of the tip of your nose.
Inhale and send the breath into the tip of the nose.
Feel the warmth of your breath as it enters and leaves the tip of the nose.
Move your attention to your eyes.
Inhaling and sending the energy of your breath into your eyes.
Consciously sending each and every breath into the eyes.
And now bring your attention to your forehead and as you breathe in direct the breath into the forehead.
Continue to send the breath into your forehead and notice how the area softens and relaxes.
And as you exhale move your attention to the top of your head.
Inhaling now into the top of the head.
Sending every breath into the top of your head.
And now release any focus on the breath.
Any focus on the top of the head and allow your awareness to be on the whole of your body.
Let the breath settle into its own natural regular breathing pattern.
Lie now in complete stillness and be aware of any changes in your energy.
And now release any focus on the breath.
Begin to become aware of the feeling of your body either lying or sitting.
Again noticing the contact between your body and whatever is supporting you.
Take a long smooth deep breath in feeling the lungs expand in the chest and a long smooth breath out.
Be aware of how your body is feeling.
Be aware of how your mind is feeling.
Be aware of your emotional self.
Begin to bring some movement back into your fingers and toes.
And then raise your arms up and over the head stretching out through the body pushing the feet away.
Bring the hands back down beside you and if you're lying down you can bring your knees into your chest.
You can take the hands around the legs and rock gently from side to side.
If you're sitting then just do whatever feels right for you.
If you're lying down you may like to roll over onto one side now and pause there for a moment or two before gently coming up into sitting.
If it's comfortable for you you may like to bring your hands together in front of the heart centre in the centre of the chest.
Tip the chin down towards the hands acknowledging your heart.
Thanking yourself for your practice.
The time that you've given yourself today.
And then if your eyes are still closed just gently opening the eyes.
Thank you for joining me in this practice.
I hope that you've enjoyed it.
Om Shanti Shanti Shanti.
Peace.
Peace.
Peace.
Shanti Shanti Shanti Shanti.
