So making your way into Shavasana,
The relaxation pose.
Preferably lying down flat on a surface where you can support your body.
So feeling into maybe support under your knees.
It helps to flatten your lower back.
Having a blanket nearby if that's going to be supportive for you.
A pillow or a sleeve or a scarf.
Dimming the lights in your room.
And really making sure you've laid your body as preciously as you can down onto the floor or bed or whatever surface you're on.
Connecting in.
So tuning into a little bit of a shoulder walk up the mat as you kind of roll from one side of your spine to the other.
Growing a bit taller as you're laying down.
Lengthening the back of your neck.
As you lift your head and then lay it back down,
You've got a little cushion for your head.
And then arms out to the side,
Preferably with the palms up.
And allowing your legs to roll out.
Release and relax.
Big breath in through the nostrils.
Sighing out through your mouth.
Just taking a few more of these releasing breaths now as the body will naturally start to cool.
As you commit to stillness.
Just doing a little check-in with your physical comfort.
Support,
Making any last adjustments.
Tuning into another five rounds of breath.
Mentally repeating,
I am breathing in.
I am breathing out.
And after those five rounds,
Releasing your control,
Your effort,
Your anima.
Allowing the breath to be natural.
Free-flowing.
Spontaneous and perfect.
As you start to tune into the sensation of release.
Through the vehicle of your out-breath.
Melting down into the earth beneath.
And each time you exhale,
You sink a little deeper.
Soften a little further.
And then bringing your awareness to the top of your body.
Noticing the sensation of touch,
Whatever's connected to your skin.
The touch of air on your exposed skin.
Tuning into the whole top of the body.
Melting down into the back of the body.
Melting down into the earth.
Body and breath,
Surrendering.
Bringing your awareness to your right arm.
Right side of the torso.
And the right leg.
Whole right side of the body.
Coming up to the right side of the neck.
Right side of the head.
The back,
The top,
The side of the head,
The right ear.
Right eyebrow and eye.
Nostril and cheek.
The jawline.
The right side of the lips.
Bringing the whole right side of the body online.
Imagining there is no left side.
Sensing the whole right side.
Notice sensations,
The shape.
Whole right side.
And now bringing the left side online as we switch over to the left arm.
Sensing the left arm.
Left side of the torso.
The left leg.
Whole left side of the body.
Coming up to the left side of the neck.
Head.
Back of the head.
Top.
Left ear.
Left eyebrow.
Eye.
Nostril.
Cheek.
Jawline.
Bringing the whole left side of the body online.
There's no right side.
Whole left side to all sensations.
And allowing release.
Whole left side.
And now bringing the right side back online.
Back into your awareness as you feel the whole body.
Whole body together.
Right side,
Left side,
Front and back.
Visualizing the breath coming through the soles of the feet.
All the way up and out the top of the head.
On the exhale back down through the top of the head and out the soles of the feet.
Continue visualizing this for another five rounds.
Releasing that and now just sensing in.
To the waving rhythm of breath wherever you can feel it in your body.
Coming in and going out.
Staying with that breath as you connect with a count backwards.
From 21 to zero.
Mentally repeating.
I am breathing in 21.
I am breathing out 21.
Continuing down at your pace.
And connected with the count backwards.
The sensation of your breath.
Lingo of the counting.
Visualizing that you're lying on the earth.
And begin to imagine a peaceful moonlit night.
Above you the sky is wide and dark.
Scattered with stars.
The air is still and cool against your skin.
And the soft breeze brushes over your face like silk.
And you notice the full moon rising.
Silver and quiet.
It's light as soft.
A gentle glow that soothes.
And now see yourself beside a body of water.
It'll be a lake,
A river.
Gentle sea at night.
And moonlight is reflected on the surface.
Shimmering gently.
The water is completely calm.
You dip your fingertips into the cool water.
It moves around you slow and effortless.
As if it's washing something away.
You walk slowly into the water.
It's the perfect temperature.
Cool,
Comfortable,
Holding you as you float effortlessly.
The water supports you fully.
No effort,
Just peace.
Moonlight shines on you.
It shines across your forehead,
Cooling your thoughts.
And moves to your chest,
Softening your heart.
Over your belly.
All the way down to your feet.
Letting everything go.
You feel yourself cradled by the water,
The earth,
And the sky.
You are weightless.
You are veiled.
You are cool,
Calm,
And complete.
Stay with this feeling.
And as you gently start to draw your awareness back to your body.
Your wondrous,
Miraculous body.
Starting a light,
Gentle increase of a belly breath.
Opening the chest and feeling that breath through the nostrils.
Very gently awakening yourself with ease and flow.
Taking a fuller,
Deeper breath in.
Long,
Slow breath out.
Start to feel back into your physical body.
Laying down.
Gently starting to move,
Wriggle,
Stretch.
And deciding if you'd like to finish your practice there.
Or make your way back to seated.
Moving with ease if you are moving.
Slowly and mindfully.
You could have a little rock from side to side if you're staying on your back.
Or your knees to your chest.
Gently awakening.
Through the body and mind.
Deepening the breath.
And then pausing,
Whether you're upright or laying down.
Consciously observing the effects.
Of your practice.
Noticing your body.
Mind and spirit.
The rhythm of your breath.
As we close with a blessing together.
You can do this mentally in your head if you like.
Or out loud.
Whatever feels good.
Raise your arms up high.
Or out wide.
And on the exhale we'll chant Aum together.
Taking your forehead to your fingertips.
And bringing your gratefulness thoughts to mind.
Hands float to the top of your head.
For calmness and awareness of mind.
To your forehead for kindness of thoughts.
And your heart for peace,
Love and compassion.
Aum Tat Sat.
A little gentle rub if you're wanting to open your eyes yet.
Or a squeeze of your hands.
And placing those nice warm palms over your eyes.
As you gently flutter open.
Taking a little pat through your face.
Top of your head.
Give yourself a little smile if you like.
A little further pat if you're wanting to wake up.
Take your time.
Thank you for your practice,
Wonderful human beings.
