Of full awareness.
Transition.
To Shavasana.
Shabbat shalom.
Lying down on your back.
And comfortable.
In support of supine position.
Gently separating.
The arms and legs.
In the torso.
Arms slightly bent.
Palms facing skyward.
Fingers gently curled inwards.
Feet gently turn outward.
Allowing the spine to be supported and straight.
Settling in now.
Perhaps using pillow or cushion.
For support underneath the head.
NIGS covering your whole body.
With a blanket.
Perhaps wearing an eye mask.
Or an eye pillow.
For additional support.
Gently tucking in the chin.
And shoulder blades.
Allowing the chest to open.
So as to invite peace and contentment.
The sacred heart space.
Relaxing the hinges of the jaw.
Line the lips to part.
Dropping all expression from the face.
Mentally drawing.
Three circles of golden light.
Fully surrounding you.
And protecting you.
Observing your whole body.
Surrounded by the circles of light.
But your mind.
Melt.
And merge.
Into the experience of your energy body.
Relaxing.
Even more.
Deeper.
Deeper.
Feeling more and more relaxed.
Of each breath.
Resting here.
Allowing the body to sink deeper.
And deeper.
To the omnipresent field of gravity.
Within your whole body.
Becoming heavier.
And happier.
Making any final adjustments now.
To be five.
Or even 1% more comfortable.
Knowing that this investment can deepen.
And relaxation.
And help you achieve.
Needed more.
Profound.
Meditative experience.
Settling in now.
Becoming aware.
Of the surfaces.
Support your body.
The space to your body.
Occupies on the floor.
From head to toe.
The subtle movement.
Of your abdomen.
Rising.
And falling.
To the rhythm of your breath.
And now.
Bring your breath back into awareness.
Become aware.
The natural patterns.
Of your regular breath.
Without trying to change or control it.
Simply watch.
And observe the movement of the breath.
In the abdomen.
Chest.
The region of the collarbones and shoulder blades.
The neck and throat.
Not the nostrils.
Each time you breathe in.
Notice the flow of air.
Within the sinus cavities.
In the back of the throat.
Each time you breathe out.
Notice the warmth.
Of the exhalation.
Continuing to breathe.
In and out of the nose.
Simply witnessing the breath.
Be it fast or slow.
Deep or shallow.
Ragged or smooth.
Regardless of what is happening.
Gently release all tension.
So you continue to witness the breath.
Stay connected.
To every inhalation.
And every exhalation.
If any thoughts arise.
Simply let them be.
And bring your attention back.
To the ebbs and flows.
Of the natural breath.
Abdomen rising as you inhale.
Abdomen falling as you exhale.
Notice the ribcage expanding with each breath in.
And contracting.
Of each breath out.
Remain deeply absorbed.
And fully focused.
On the movements and sensations of the breath.
Notice the breath.
Becoming very quiet.
And still.
Almost.
Non-existent.
Feel a profound sense of peace.
Descending over the body.
And your whole being.
Allow your mind to merge into this experience.
Mind.
Merging with the breath itself.
All experiences.
And the witness.
Merging.
Into oneness.
Now follow my guidance.
As we begin.
Cleansing breath.
Breathing in fully.
Let the belly rise on the inhalation.
And as you exhale.
Let the belly fall as you complete the outgoing breath.
Continue breathing in this way.
With long,
Slow,
Steady breaths.
Filling the lungs from bottom to top.
Emptying the lungs completely.
From the top.
To bottom.
And on the next breath in.
Feel as though you can breathe in through the soles of the feet.
Silently breathing from the soles of the feet.
All the way up to the navel center.
And I'm the next breath out.
Feel as though you can breathe out.
From the navel center.
All the way out.
Through the crown of the head.
Continuing to breathe in this way.
Breathing in.
Through the soles of the feet,
Allowing the belly to extend fully,
So that the peak of the inhalation occurs at the navel center.
And in one continuous motion.
Exhaling fully.
From the Naval Center.
All the way up.
And through the crown of the head.
Breathing in through the soles of the feet.
All the way up.
To the navel center.
And in one smooth and continuous motion.
Exhaling.
From the navel center.
All the way up and through the crown of the head.
Continue to breathe in this way.
And if it's helpful.
Visualize or imagine.
Small openings.
At the soles of the feet.
And at the crown of the head.
Like the blowholes of whales and dolphins.
Simply imagine.
Breathing in and breathing out.
Releasing all tension.
And holding.
Smooth.
Continuous.
Relaxed.
And easy breaths.
Continuing to breathe in this way.
For 10 more breaths.
And now.
Let us reverse the orientation of the breath.
Breathing in.
Through the crown of the head.
Allowing the belly to extend fully.
So that the peak of the inhalation occurs at the naval center.
And exhaling fully.
From the Naval Center.
All the way down and through the soles of the feet.
Breathing in.
Through the crown of the head.
All the way down to the navel center.
And exhaling from the navel center.
All the way down and through the soles of the feet.
Smoke.
Continuous.
Relaxed.
And easy breaths.
Continuing to breathe in this way.
For 10 more breaths.
Deeply nourishing the body.
Letting go of all tension.
And holding.
And now.
Feel the whole body breathing.
Tiny openings throughout the whole body.
As the whole body becomes porous.
Open.
Breathing in fresh vital life force energy.
And releasing all that it no longer needs.
Breathing in.
And breathing out.
Releasing all tension.
All worry.
Or past.
All future.
Simply being present.
The body.
Breathing itself.
Every cell.
Becoming oxygenated.
All stress dissolving.
Feeling the breath.
Become subtle.
And silent.
Resting here for a few moments.
And letting go of the breath now.
Allowing all of the pores to gently become sealed.
As the body returns to normal.
Continuing to breathe.
In your own natural rhythm.
As we shift the awareness.
To the space between the eyebrows.
Bringing all of your focus and attention.
To the eyebrow center.
Resting here.
Now in the silent stillness.
To extend everywhere.
And bring your awareness back.
To the movement of breath.
At the bridge between the nostrils.
Becoming aware.
Of the smoothness of the breath.
Relative.
Quietness of the mind.
The stillness.
And relaxation.
The physical body.
And slowly start to come out of Shavasana.
And sit in a comfortable,
Meditative posture.
While still maintaining your eyes closed.
Know that you can come back.
Through this practice.
Again.
And again.
Bringing your hands together.
In prayer position.
As we bow down.
Namaste.
Rubbing the palms of the hands together.
Generating friction and heat.
And pressing.
Palms of the hands against the closed eyelids.
Gently warming up the eyes.
As we take a deep breath in.
And exhale for deep sigh.
Taking one more deep breath in.
And letting go even more of an even deeper sigh.
Last one,
Take another deep breath in.
Letting go even more.
And slowly withdrawing the hands.
As we gently open the eyes and gaze upon the lines of the palms of the hands.
The practice is now complete.
