For this practice,
Ensure the lights are off or dim.
Today,
You're telling yourself I love you by giving your mind and body the rest that they deserve.
Find a cozy position where you can fully relax,
Where you feel supported and where you feel held.
If it is accessible,
You might choose to lie down in a fetal pose,
Also known as Parsva Shavasana,
Which is known to enhance breathing and slow the sympathetic nervous system when done on the right side of your body.
Alternatively,
You can lay down on your back in Shavasana pose.
While it might be challenging to calm down initially,
With practice,
It offers a deep sense of relaxation and connection.
Feel free to use any props to support you,
Such as a blanket to cover your body or a pillow under or in between your knees,
Your feet or your head.
Choose the pose and the props that you need today,
There is no right or wrong.
As an act of self-love,
Spend the next few seconds adjusting and understanding what your body needs.
Release any unwanted tension from your feet.
Release any unwanted tension from your legs,
Your hips,
Your back,
Shoulders,
Neck,
Jaw,
And head.
Your body is relaxed and very heavy on the ground.
The mind is focused on breathing.
Only listen to my voice as your guide and follow the instructions,
Rather than analyzing my words,
Listen with complete attention to prevent any distractions from relaxing your mind.
Anytime your mind wanders,
With kindness simply return to the practice.
Tell yourself mentally,
I will practice deep rest,
I will give my body and mind the rest they deserve.
Think of your resolution or intention for this practice.
This should be a sure,
Simple and positive statement.
Repeat your intention three times mentally.
Let your body sink into profound rest,
Feeling entirely relaxed and rejuvenated.
There is nothing to get done now,
There is nowhere for you to be.
Just concentrate on easing your body,
Your mind and your breath.
Acknowledge and relax your whole body.
Observe your body relax without judgment.
Relax your whole body.
Acknowledge and relax your feet.
Let your feet be very light.
Acknowledge and relax your legs.
Let your legs be very light.
Acknowledge and relax your back.
Let it be so light.
Acknowledge and relax your arms.
Let them be light.
Acknowledge and relax your head.
Let it be so light,
Like a feather.
As you continue to breathe,
Continue to deeply relax your whole body and mind.
Feel the stillness and lightness of this relaxation.
Now visualize and send your attention to different parts of your body as I name them.
Right thumb.
First joint.
Second joint.
Right index finger.
First joint.
Second joint.
Third joint.
Right middle finger.
First joint.
Second joint.
Third joint.
Right ring finger.
First joint.
Second joint.
Third joint.
Right pinky finger.
First joint.
Second joint.
Third joint.
Back of the palm.
Front of the palm.
Back of the right wrist.
Front of the right wrist.
Back of the lower arm.
Front of the lower arm.
Elbow.
Inside the elbow.
Back of the upper arm.
Front of the upper arm.
Armpit.
Shoulder.
Right side of the chest.
Right waist.
Right thigh.
Right hamstring.
Back of the knee.
Calf.
Chin.
Back of the heel.
Ankle.
Foot.
Sole of the foot.
The big toe.
Second toe.
Third toe.
Fifth toe.
The whole right side.
The whole right side is complete.
Left thumb.
First joint.
Second joint.
Third joint.
Left index finger.
First joint.
Second joint.
Third joint.
Left middle finger.
First joint.
Second joint.
Third joint.
Ring finger.
First joint.
Second joint.
Third joint.
Left pinky finger.
First joint.
Second joint.
Third joint.
Back of the palm.
Front of the palm.
Back of the left wrist.
Front of the wrist.
Back of the lower arm.
Front of the lower arm.
Elbow.
Inside the elbow.
Front of the upper arm.
Back of the upper arm.
Armpit.
Shoulder.
Left side of the chest.
Left side of the waist.
Left side of the hip.
Left thigh.
Handstrand.
Knee.
Back of the knee.
Calf.
Chin.
Back of the heel.
Ankle.
Foot.
Sole of the foot.
The big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
The whole left side.
The whole left side is complete.
Now send your attention to the back of your body.
The buttocks.
Lower back.
Middle back.
Upper back.
Back of the neck.
Back of the head.
The whole back.
The whole back.
Now move your attention to the front of your body.
Pelvis.
Abdomen.
The center of your chest.
Clavicle.
Throat.
Chin.
Right cheek.
Left cheek.
Nose.
Right eye.
Left eye.
Right ear.
Left ear.
Forehead.
The whole front.
The whole front.
Now only listen to your breath without changing its natural rhythm or pace.
Listen to the air passing through your nostrils with each inhale and exhale.
Notice the air entering and exiting your lungs.
Notice the air traveling up and down your windpipe.
Notice the air leaving your lungs and your body.
As you continue to take natural and easy breaths,
Bring your attention to your heart center.
Say to yourself mentally,
My worth isn't tied to what I achieve or how others see me.
I am here,
Breathing,
Resting and being.
I do what fills me up,
Makes me feel alive and healthy.
Through all internal and external changes,
I remain constant.
I am my own constant,
My perpetual self.
Observe yourself for the next 10 minutes.
Return your attention to your breath.
Think of your resolution or intention.
Repeat these three times mentally.
Continue to lie quietly.
Continue to feel rested.
Continue to feel relaxed.
Observe your body relax without judgment.
The practice is complete.
You have the option to pause the video here and return to deep sleep or if you decide to come to a complete waking state,
Continue to follow the instructions.
Slowly notice your space.
Notice any sounds close and away from you.
Remember what your space looks like.
Wiggle your fingers and your toes.
Slowly and consciously stretch your body or move side to side.
Take three breaths with your belly.
With each inhale,
Slowly open your eyes.
Once you feel completely awake,
Slowly come to a sitting position.
Once you're there,
Take one more deep belly breath.
Thank you for practicing together.
Remember to stay well and be centered.
