Join me for this flow of awareness relaxation.
Take a moment and invite your practice space to be as peaceful and tranquil as possible.
And as you're ready,
Begin by lying flat on your back on a firm surface in Shavasana.
Your legs naturally spread apart.
Your arms a comfortable distance from the body.
And your palms facing up.
If you'd like,
You can support your head and neck with a thin pillow.
And cover your body with a thin blanket or shawl.
Simply begin to relax and invite your body to release all tension.
Gradually softening into the pose.
Gradually softening into the pose.
And as you relax,
Allow yourself to be effortlessly held.
Release tension through your face,
Your jaw,
Across your shoulders,
Down your arms,
And all the way down your body,
Your legs,
Down to the bottoms of your feet.
And then gather your awareness at the space of the abdominal region,
The navel center.
And begin to feel the flow of breath in that space.
Sensing the natural rise and expansion as you breathe in.
And the gentle release and contraction as you breathe out.
Your breath is smooth and relaxed.
Gradually becoming more subtle and more effortless with each breath.
Take a few more deep breaths and allow your mind to naturally feel the breath within the space of your body.
Between the crown of the head and the tips of the toes.
As we move into this flow of awareness practice,
I'll guide you through various points between the crown and the toes.
Your body will remain still and your mental awareness will flow from one point to the next.
And the flow of your mental awareness will naturally mirror the pace of your breath.
So each time that you reach a point,
It's going to be at the natural completion of your inhalation or exhalation.
Your breath should remain smooth and even.
So there's a nice continuous and effortless flow throughout the entire practice.
It's okay if you miss a point or if your breathing is a little bit faster or slower than my instruction.
Simply follow the rhythm of your own natural breath.
This flow of awareness breathes deeper capacity into our being,
Awakening our mind and connecting us to our source.
So to begin,
Bring your awareness down to the tips of your toes.
And then on your next inhalation,
Inhale from the tips of your toes through the entire space of your body up to the crown of your head.
And exhale from the crown of the head down to the tips of the toes.
Inhale from tips of your toes up to your crown.
Exhale from your crown and down to the tips of your toes.
Inhale from your toes through the space of your body to your crown.
Exhale from the crown down to your toes.
Inhale from toes to crown.
Now as you exhale,
Exhale from crown to ankles.
Inhale from ankles to crown.
Exhale from crown to ankles.
Inhale from ankles to crown.
Exhale from crown to ankles.
Inhale from ankles to crown.
Now exhale from crown to knees.
Inhale from knees to crown.
Exhale from crown to knees.
Inhale from knees to crown.
Exhale from crown to knees.
Inhale from knees to crown.
Now exhale from crown to pelvic floor,
The root of the body.
Inhale from pelvic floor to crown.
Exhale from crown to pelvic floor.
Inhale pelvic floor to crown.
Exhale from crown to pelvic floor.
Inhale pelvic floor to crown.
Now exhale from crown to navel point.
Inhale navel to crown.
Exhale crown to navel.
Inhale navel to crown.
Exhale crown to navel.
Inhale navel to crown.
Now exhale crown to heart center.
Inhale heart center to crown.
Exhale crown to heart center.
Inhale heart center to crown.
Exhale crown to heart center.
Inhale heart center to crown.
Now exhale crown to throat.
Inhale throat to crown.
Exhale crown to throat.
Inhale throat to crown.
Exhale crown to throat.
Inhale throat to crown.
Now exhale crown to the center of the forehead.
Inhale center of the forehead to the crown.
Exhale crown to center of the forehead.
Inhale center of the forehead to crown.
Exhale crown to the center of the forehead.
Inhale center of the forehead to crown.
Now exhale from the crown to the nostrils.
And at your own pace for about the next five breaths,
Breathe from the opening of the nostrils to the center of the forehead.
And exhale from the center of the forehead to the nostrils.
So you're inhaling from the opening of your nose to the center of your forehead.
And exhaling from the center of your forehead down and out through your nose.
Continue with that at your own pace for the next few breaths.
Now release your awareness of the inhalation and exhalation and experience the space of your body.
Recognize the space that your body occupies.
And begin to feel each breath as a pulsation of prana.
Prana is the self-guided energetic awareness animating the body,
Breath,
And mind.
Allow every cell of your body to be held and nourished by this pranic awareness.
You can stay here as long as you'd like.
When you're ready to conclude,
Gradually begin deepening your breath and invite some small movements in the body,
Moving your fingers and your toes.
Roll over onto your left side and come to rest in the fetal position.
Then use your arms to press yourself up,
Finding a comfortable seat.
And if you're moving into a meditation practice,
You can do that from here.
Otherwise,
You might bring your hands together at heart center,
Gently bowing your head to your heart and honoring that divinity that dwells within each of us.
That divine life force,
Healing power,
Allowing that power to nourish and guide you as you enter back into the world.
Aum,
Peace,
Peace,
Peace.
Namaste.
