You You Begin the practice by finding a comfortable position lying on your back Make any small adjustments you might need Maybe a pillow or a blanket under your head or something under the knees for support Move the arms slightly away from the body palms up And the feet about eight inches apart Begin now to let the weight of the body settle back The collarbones and shoulders releasing Opening the chest to the breath Simply observe the breath moving in and out of the body Notice the gentle rise and fall of the belly Chest expanding on the in breath and softening on the out breath Notice the quality of the breath cool as it enters the body and warm as it leaves Imagine that you can taste the breath as it moves like a liquid past the base of the tongue And finally listen to the sound of your breath as it moves deep into the chest like a gentle wind in a cave Move your awareness now to the toes and begin to notice the warm sensation as your blood brings oxygen nutrients and prana to the feet Let the toes begin to soften Allow this feeling to spread through the soles and the arches of the feet to the heels and ankles the shins and calves Allow the knees to open and relax the synovial fluid in the joints moving freely Hamstrings and thighs releasing the whole of both legs from the toes to the hip sockets Relaxed and resting on the earth Now bring your awareness to the tips of the fingers Again notice the sensation of your blood circulating through the palms of the hands the backs of the hands and the wrists forearms and elbows soft the upper arms relaxed the whole of both arms resting on the earth Move your awareness to the back of the hips the full weight of your hips and pelvis releasing soften the spine in the low back the mid back and the upper back between the shoulder blades the whole length of the spine sinking back with each exhalation the lower belly softens even more solar plexus and mid belly open and deep inside your chest feel the muscles around the heart begin to melt Let this feeling spread through the whole of the chest and shoulders the throat opening and softening and inside release the root of the tongue and now the jaw the ears and temples relaxing the lips and cheeks softening and inside your face feel the sinuses opening to the breath release the eyelids and the muscles around the eyes the eyes resting back in their place and feel the space between the eyebrows begin to soften this feeling spreading through the forehead to the crown of the head the full weight of the head resting back onto the earth and now imagine the whole body sinking back falling into a deep feather bed mattress completely relaxed completely relaxed for the next few minutes be in this place of complete relaxation fully present fully aware of how you feel lower back You You You You Slowly bring your awareness back to the breath Breathing in Breathing out Like waves rolling in and out from the beach As the body reawakens Begin to expand the breath Drawing it deep into the body All the way down to the toes Out to the fingertips and up to the crown of the head Filling the whole body with the breath As you continue to move the breath in and out of the body Begin moving the fingers and toes And when you're ready,
Draw the knees up to the chest And keeping the eyes closed,
Roll over onto your right side Roll over onto your right side Take a couple of breaths here and allow the body to adjust Stay here as long as you like Or if you're finishing your practice for today,
Push yourself up to a comfortable seated position And in this final moment of your practice,
Pause once again to notice how you feel Body open,
Completely relaxed Take this feeling with you into the rest of your day Namaste Thank you for watching!
