Hello everyone and welcome back to the Dynamic Mindfulness Audio Podcasts.
Today we're going to talk about lying flat on the ground.
So you might think there's nothing much to talk about lying flat on the ground,
But actually if you try it out you might discover that it's not that easy to relax while lying.
So I will guide you through it.
If you have a chance now to find a spot and simply lie on the ground or you can put a mat or something cushy to feel more comfortable.
Or you can also do this lying on your bed if it's not too soft.
And first take a deep breath in and exhale all the way.
And once again take a deep breath in and exhaling feel the whole back of the body sinking deeper into the ground.
And become aware of the areas of the body that touch the ground,
The skin touching the ground.
And see if you can stay present in that whole area that contacts the ground.
And if needed you can adjust the body,
Shake off,
Find a position where you can completely relax.
Let your legs be comfortably apart and also claim your space,
Spread the arms,
Palms facing upward or into the ground whichever feels better.
And then you can turn the head to the left and to the right a couple of times,
Let it swing until it finds its natural center.
And with each exhale let yourself sink deeper into the ground.
Let the whole body soften and melt deeper into the ground.
It feels a bit like your body is made out of butter and you're melting slowly into the ground.
And then tune into your feet,
Check if there is any tension in the feet and relax the feet.
Then feel your lower legs,
The shins,
Calves and soften that area into the ground.
Soften the knees and thighs,
Inner and outer thighs softening,
Melting into the ground.
If by now you feel there is tension building up in your lower back,
You can tuck a pillow or two under the knees that will help release the lower back.
And then let the hips sink deeper into the ground,
Let them relax,
Soften.
And then the buttocks.
And now feel your both legs and relax them completely.
And now bring the attention into your belly and feel the breath in the belly.
Feel how the breath is sinking and rising in the belly.
Let your inner organs swim happily in the belly.
Belly is the center of the water element in the body.
And now bring the awareness into the chest and let the chest breathe freely.
Receive the inhale freely and let go of the exhale freely,
Not pushing or pulling the air.
And then feel your shoulders,
Let them drop deeper into the ground.
And then feel your whole back relaxing into the ground,
Deeper and deeper,
Letting go of the tensions,
Letting go of holding.
And then continue relaxing from the shoulders all the way through the upper arms,
Elbows,
Lower arms and hands.
Two fingers relax your both arms deeply into the ground.
And now feel the back of the head resting on the ground.
Let your forehead soften.
Let the corners of the eyes sink deeper into eye sockets,
Relaxing the eyes.
Relax the chin,
Cheeks,
Lips and lower jaw.
Now relax your whole face,
Let go of expressions.
And finally spread the awareness in the whole body and relax the whole body.
Let go of any kind of holding and allow yourself to be held by the ground.
Allow yourself to be fully supported by the ground so you can relax deeply.
The body is still and the only thing moving is the breath.
Mind on the breath and relax.
