Savasana 1 - A New Paradigm

Savasana is the practice letting go, of trusting enough to relax completely. Trust this place, this moment, where you are now. Most importantly, trust yourself enough to receive the full benefits of this practice. This is session one of the CD series "Savasana" from Steve Wolf & Awase Publishing.

Transcript

The practice of Shavasana is traditionally done lying on your back.

If it makes you more comfortable,

Cover yourself with a blanket or place a rolled up towel under your neck or a bolster under your knees.

Make any final adjustments you need so you won't be distracted during the practice.

Now close your eyes and let it all go.

Shavasana is the art and practice of surrender.

Trust this place,

This moment,

Where you are now.

Trust enough to let go completely.

The practice is to feel,

To sense how it is to be in your body,

Letting your conscious mind drop into the background.

Don't analyze or mentally process your experience in any way.

Thinking is just the illusion of control.

True control comes from the clarity of a calm mind.

Simply feel how you are in this moment.

The more you let go,

The more benefit you'll receive from your practice today.

Now breathe in.

And as you exhale,

Feel how your body settles a little more deeply into your mat.

Again,

Inhale.

And release the breath.

Each inhale opens you even more to the fullness of your natural breath.

With each exhale,

A little more of your armor melts away.

Stay with the breath.

Observe the sensation of air moving through your nostrils,

Your sinuses,

Your throat.

And feel it blossom into the deepest lobes of your lungs.

Notice how your chest effortlessly expands and contracts.

The belly rising and falling.

Feel your bottom-most ribs flare open slightly as you inhale.

Now expand that awareness to your whole body as it breathes.

And anywhere in your body that you put your mind,

You can feel your pulse as it brings nourishment,

Oxygen,

And prana to that place.

Feel your pulse in the tips of your fingers,

In the palms of your hands,

And the backs of your hands.

Feel it resonate in your wrists,

In your forearms,

And your upper arms.

And now in both of your shoulders.

Observe the front of your chest.

The back of your chest.

The side ribs.

The whole of your chest,

Rich with sensation.

Sense all of your belly organs resting in the cradle of your abdomen.

Be aware of your waist and your lower back.

Now your hips,

Sensing all the muscles that attach there.

Notice that vibrancy in the front and back of your thighs,

The inner and outer thighs,

And your knees,

Your lower legs,

Your ankles,

And your heels.

Sense the tops of your feet,

The soles of your feet,

And all of your toes.

Now experience the whole length of your spine from your tailbone to the top of your neck.

Feel the muscles of your jaw,

Your ears,

And temples.

Feel your mouth inside,

The roof of your mouth,

And the root of your tongue.

Observe sensations in the bridge of your nose.

Feel the cheeks.

Be aware of sensations all around the orbit of your eyes.

And your eyelids.

Move your awareness to the crown of your head,

The whole of your scalp,

And forehead.

And finally,

Rest your entire awareness at eyebrow center.

Notice any sensations here,

Allowing it to open and relax.

The ancient yogis called this place the Chittakash.

They considered this to be your center of intuition,

Your center of wisdom.

And like a personal movie screen,

Let this be the place where your inner vision unfolds.

And every time you come to your practice,

Picture this new paradigm.

Picture that you are stronger,

More flexible,

More grounded,

More resilient,

More joyful,

And your body is more relaxed.

You move with ease and grace,

And your mind is clear.

This is who you now are.

And you reinforce this paradigm each time you come to your yoga mat or to your meditation cushion.

For the next few minutes,

See this clearly in your mind's eye.

Experience the truth of this new paradigm in every cell of your body.

Thank you.

Thank you.

Thank you.

Thank you.

Thank you.

Thank you.

Thank you.

And now again,

Become aware of the sensations in your whole body.

Allow your breath to deepen,

Like those first deep yawning breaths as you awake from a nap.

And picture the possibility of movement.

And when it feels right,

Allow your body to gently move and stretch in any way that it needs for the transition.

Now hug your knees toward your chest and gently rock side to side to release any stiffness in your low back.

When you're ready,

Reach your right arm up past your ear and roll onto your right side,

With your head resting on your arm.

Take a moment to adjust in this new position.

When your body tells you it's ready,

Use your left arm to push up to a comfortable sitting position.

Pause for a moment here to notice how you feel,

And remember this feeling so you can find it again when you need it.

Namaste.

Reviews

Thank you. Your voice is so calming and soothing made it so easy to surrender to the stillness. 🙏💜

Wow, one of the best guided shavasana i have ever listened to🙏🙂🧡💥🌺 my body completely relaxed,which is not easy, it is even impossible very often . My body was vibrating, pulsing. Feeling all the benefits of my yoga practice. Thank you a lot 🙏,🧡 i am happy i found this audio. 💥

Really enjoyed this. The heartbeat awareness was a new one to me but very powerful. Thank you 🙏🏻

Excellent. I’ve enjoyed several of your guided savasanas recently. Very helpful when I wake in the wee hours and cannot get back to sleep.

Wonderful meditation practice delivered with a calm and kind voice by this teacher. An extra benefit for me has been that my chronic pain level is nearly gone when I meditate with him. Such a blessing. So grateful.

Good body scan. A tiny bit of philosophy, not too intrusive. Easy voice to listen to.

Well guided body scan with intention setting and lengthy period of silence.

Glad your programs showed up in my suggested list. Really wonderful sense of ease after listening. Thank you

Fabulous at drawing out relaxation, just the right amount of dialogue

Unique experience, actually can feel my body decompress

This is a wonderful way to complete my yoga practise. It is good to be reminded of why we practise savasan. Thank you for sharing this. Namaste 🙏

Wonderful meditation! Thank you!

Really lovely meditation, thank you 🙏🏻💜

Excellent, very thorough yet with enough silence for me.

I'd like to meet you! I'm going to record a yoga nidra practice myself. You have led me to myself, or guided me to come to myself and for that, my thanks.

For me, this was perfectly paced, and his guidance in the pose was well-structured and helpful to achieve integration of my previous yoga practice.

Wonderful!! Thank you.

How many meditations on this app? This is still number 1 for me.

I really enjoyed this. So calming and good to get into how you feel. 🙏

This is, for me, the perfect guided savasana and ending to my daily asana. Thank you.