Let's find our way to our backs.
Consider boosting your knees.
As you melt onto your mat,
Let the shoulders settle.
Lay the shoulder blades flat.
Create space in the neck with the chin in line with the belly button.
Palms up.
Ready to receive.
Draw in a big belly breath,
Expanding the midsection to fullness.
Savor that fullness and hold.
And release slowly,
Letting the belly descend,
The ribs to relax,
The chest to release.
Enjoy two more rounds of Adhom Pranayama.
If it feels comforting to you,
Allow the eyes to close.
And let that go.
In the upcoming moments of our Shavasana,
Imagine you are like a sandbag.
At each extremity,
You have tiny little holes in the canvas.
Each inhale fills your bag and each exhale fills your belly.
Each exhale allows a stream of sand to escape those little holes.
First,
Through the feet and toes.
In.
Then from behind the knees.
In.
Out.
Next,
From the belly button.
In.
And onto the shoulder blades.
In.
And also the fingertips.
In.
And finally,
The back of the neck.
In.
Feel the transition from heavy to weightless.
Savor this release.
Linger here.
Slowly begin to emerge and awaken.
Offer gentle movement to your tiniest extremities,
Your toes,
Your fingers.
And then maybe your joints,
The ankles and the wrists.
Consider stretching the head from side to side.
Take one more deep breath from the diaphragm.
Perhaps take a stretch with arms overhead and feet and legs long.
Gently,
Slowly,
Turn to lie on your side,
Whichever side is most comfortable to you.
Cradle the head or boost with a block.
Give yourself permission to rest here.
Gently,
Slowly,
Deliberately,
Support yourself as you rise and fold into a seated position.
With the hands at the heart center in Anjali Mudra,
Draw in the breath of life.
Allow a soft bow of the head as we complete our practice today.
The light in me honors and receives the light in you.
Namaste.
