Go back down,
Lay your body down.
Head on the pillow,
Lengthen through the spine,
Arms out off the side of the body,
Or putting your eye pillow on.
Thumbs up if possible.
And sighing once you've arrived.
Legs are releasing out,
Rolling out and relaxing.
Thumbs are flopping down.
Whole body connected to the floor.
Tuning in with your comfort as you arrive here.
Just making sure you've laid yourself in the most supportive position possible.
Making any last adjustments.
Of course,
Adjust if you need to during the practice,
But it's really good practice in getting fussy now,
So you can commit to stillness and give your body its best chance at healing.
After a few sighing breaths,
Tuning in to a natural breath in and out of the nostrils.
And the sensation of your body connected to the floor beneath.
Notice the distribution of weight.
Top and bottom,
Left and right.
Where you're touching,
Not touching.
The comfort.
The warmth.
And the sense of gravity of your body connected to the floor.
You'll find a sense of touch on the top of your skin,
Clothes,
Blanket,
Whatever else is touching.
Touch of the ear.
Noticing all its quality.
Tuning in to your sense of hearing.
Looking up on the sounds in your environment.
Tuning in to maybe sounds coming from your body.
And then the sound of my voice as I guide you through physical body with your mind.
Trusting the process and following along with as much awareness as possible.
Tuning in to the top of your head.
Noticing sensation.
Allowing self.
Back of your head.
Right ear.
Left ear.
Forehead.
Tuning the skin on your forehead.
Both eyebrows.
Temple.
Sensation of both eyelids glowing.
Eyeballs releasing back into the eye socket.
All the muscles behind the eyes relaxed.
Know if it needs to be made.
They can let go,
Release and soften.
Both eyes.
Gently resting.
Ridge of the nose.
Nostrils.
Right cheek.
Left cheek.
Jawline.
Chin.
Bottom lip.
Top lip.
Space between the lips.
To the tongue.
Bottom row of teeth.
Top row of teeth.
Whole mouth.
Whole face.
Softening and relax.
All the organs of perception taking a break.
Floating that awareness down through the neck.
Front.
Back.
Tops of the shoulders.
Front of the shoulders.
Back.
Centre of both shoulders.
Both shoulders releasing into the earth.
Know if it requires.
Floating down the arms.
Arms heavy.
Arms relaxed.
Awareness into the palms of the hands.
The hands.
Both thumbs.
Index fingers.
Middle fingers.
Ring fingers.
Little fingers.
Both hands.
Both arms.
Awareness up to the collarbones and chest.
Heart and lungs.
Armpits.
Upper back.
Down to the mid back and waist and abdomen.
Belly and groin.
Hips,
Buttocks and lower back.
Whole lower torso and all the internal organs.
Softening and relax.
Whole torso.
Awareness into the centre of both hips.
Floating down the legs.
Legs heavy.
Into the soles of both feet.
Tops of both feet.
Leg toes.
Second toes.
Third toes.
Fourth and fifth.
Both feet.
Both legs.
Whole right side of the body.
Whole left side.
Whole front and back.
Whole body.
Whole physical body.
Whole body.
Relax.
Resting the awareness on the flow of your breath in and out.
Stay attuned to this and enjoy the nothingness.
Riding on the waves of your natural,
Free-flowing breath.
Gently coming back to awareness of your body.
Slowly taking a fuller,
Deeper breath.
Bringing to mind your intention,
Your sankalpa,
As you awaken.
Repeating that a few times.
Hearing the outside sounds.
Feeling your body laying on the floor.
Fuller,
Deeper breath.
Starting a little bit of movement.
Wriggling fingers and toes and starting to take a stretch of the hips.
Slowly make your way back upright.
Rolling to the side.
Pausing upright for a few moments.
Doing your kind and curious check-in.
Where's my body at now?
My emotions,
My mind,
My breath.
As we close with our blessing.
Fully exhaling.
Inhaling wide and high.
Shanti,
Shanti,
Shantihareo.
Your forehead to your fingertips and your thoughts of gratefulness.
And it's the top of your head for calmness and awareness of mind.
Your forehead for kindness of thought.
Yourself and to your heart for peace,
Love and compassion in the heart.
Gently rubbing your hands together,
Hands over your eyes,
Open.
Taking your gentle little tap to ground back in and awaken your body.
Back of your head,
Shoulders,
Back.
Back to the land of awakeness,
The land of living.
Thank you,
Lovelies.
