Welcome to a relaxing yoga ninja practice.
Take some time to make yourself comfortable in a lying position on your back.
Your arms are along side of your body.
Legs are hip width apart,
Completely relaxed.
Softly close your eyes and arrive.
Take a couple of conscious breaths in and out.
I don't want you to change anything,
Just observe your breath.
Maybe it's fast or slow.
Maybe the inhale is longer than the exhale.
Or the other way.
Don't judge it,
Just notice.
Maybe you would like to set an intention for this practice today or you would like to offer this practice to someone.
Come back to your breath again.
Try now to balance the inhale and the exhale.
Start by counting your inhale and adjust your exhale too much.
Feel the air filling your lungs.
Release the breath slowly and let the tension leave your body.
Breathe in deeply and hold your breath.
Breathe in and release,
Let all the air go out slowly and release all the tension.
Take another deep breath in.
Hold it.
And exhale slowly.
All tension is leaving your body.
Breathe in even more slow and more gently.
Hold the breath.
And gently release.
Breathe in.
Hold.
Exhale and release.
Let go.
Bring your awareness to your feet.
In the next inhale,
Tense your feet.
Curl your toes and the arch of your foot.
Hold on to that tension and notice how it feels.
With the breath out,
Release this tension in your feet.
Notice the feeling of relaxation.
Bring your awareness to your lower legs.
Breathe in to tense the muscles in your calves.
Hold them tight and pay attention to the feeling of tension.
Exhale and release the tension from your lower leg.
Notice the feeling of relaxation and peace.
Notice the difference between tension and relaxation.
Enjoy the feeling of relaxation.
In the next inhale,
Tense the muscles of your upper leg and the pelvis.
Squeeze the thighs together.
Exhale to release.
Feel the tension in your muscles.
Focus on the muscles of your buttocks.
With an inhale,
Tighten the glutes as much as you can.
Hold the tension.
Hold and release the exhale.
Relax your muscles softly.
Notice how the tension leads your body.
With the next inhale,
Tense your stomach and chest.
Maybe suck your stomach in.
Squeeze a bit harder and hold.
A bit more and release.
Exhale.
Allow your body to soften.
Notice how it feels.
With the next inhale,
Tense the muscles in your back.
Bring your shoulders together behind you and hold them tight.
Tense them as hard as you can without straining and keep holding.
Release the tension from your back.
Feel the tension slowly leaving your body.
Notice how different your body feels when you allow it to relax.
With the inhale,
Tense your arms all the way from the hands to the shoulders.
Make a fist and squeeze all the way up your arms and hold.
Hold the tension in your arms,
Shoulders and hands.
Now release.
Let the muscles of your shoulders,
Arms,
Hands relax.
With the next inhale,
Move up to your neck and your head.
Tense all the muscles in your face.
The muscles are at the eyes,
The nose,
The mouth,
The ears and your front head.
All the muscles in your neck.
Hold and release the tension.
Feel a deep sense of suffering.
Notice the feeling of relaxation and calmness.
Finally,
Tense your entire body.
Tense your feet,
Legs,
Stomach,
Chest,
Arms,
Head,
Face,
Neck.
Hold all this tension.
Now release.
Allow your whole body to soften,
To relax.
Pay attention to the feeling of relaxation and how different it is from the feeling of tension.
Notice how you feel now.
Imagine how you lay on sand,
Surrounded by sand dunes.
You feel warm and relaxed.
Some blades of grass move gently in the wind.
In front of you,
You hear the endless distance of the sea.
Once in a while,
You hear a tiny wave break.
You smell the salt from the sea.
You might even taste the salt on your lips.
You hear the sound of whitely whole sand dunes.
Shaping slowly on your last day.
Some birds are flying over the beach,
Carried by the wind.
Enjoying the calmness as you do.
Nowhere to go.
Imagine how your thoughts are like clouds above you.
Let them pass by.
Let the blue sky shine through.
Giving the salt space to provide you with relaxation.
Just lying here,
Enjoying the moment.
Nowhere to go.
Relax every muscle in your body.
Feel how the sand surrounds you,
Surrounds your body.
Adapting to your shape.
Your body is now holding you.
Listen to your waves.
Imagine how your breath is matching the movements of the sea.
These calm waves.
Arrangable rhythm in and out.
A soft inhale like the sea takes the water away from the beach.
A soft exhale like the sea is bringing the water closer again to the beach.
In and out.
Close and far.
Expanding and shrinking.
In a gentle rhythm.
The inhale that smoothness the beach like a fresh start.
The exhale that fills the beach with water and shells.
An inhale that brings more energy.
An exhale that lets go what is no longer needed.
Relaxing music.
Relaxing music.
Relaxing music.
Relaxing music.
Relaxing music.
Relaxing music.
Relaxing music.
Relaxing music.
Relaxing music.
Relaxing music.
Relaxing music.
Come back to your breath.
Remember the intention you set at the beginning.
Breathe in.
Fill your lungs with fresh air.
Breathe out,
Let go,
Release tension.
Breathe in to receive new energy.
Breathe out to make space.
Breathe deeply.
Breathe to come back to this moment.
Notice your body.
Slowly start by moving your fingers and toes.
Notice the space you are in.
Letting movements get bigger.
Stretch yourself.
Make space.
Roll to your favourite side and breathe.
When you are ready,
Come back sitting with your eyes still closed.
Take another conscious breath in,
Expand in your lungs.
Let exhale to relax,
Let tension go.
Dodge to blink your eyes open.
Namaste.
