Awesome.
Snuggle in and lay your body down with the utmost care like you're laying a precious baby down to sleep.
Making sure they're cozy,
Tucked in,
Warm and comfy.
Really scoop your buttocks towards your heels and nestle and settle your lower back into the floor.
Lift and spread the mid spine,
The upper spine,
Tuck the chin to the chest as you lengthen the neck.
So your whole spine is laid out nice and long.
Arms out to the side,
Palms up and once you've arrived here,
Taking those sighing breaths.
Inhale through the nostrils,
Sighing your beautiful body down into the earth.
And then coming into a gentle nostril breath,
Mouth closed.
And a very light pranayama as we settle in here.
So very lightly taking those slow spacious breaths in and long surrendering breaths out.
Just helping release the body a little more,
Soften into the earth a little more with each breath out.
Taking a few more rounds of those and then releasing control of your breath altogether.
I allow you to breathe however you want body.
Saying something light-hearted like that,
To let go of that control and let your breath do its thing.
Trusting it will do it perfectly.
As you take your mind,
Your awareness to the back of your body,
Noticing the sensation of touch beneath you.
Tuning into all of those points that are touching the floor at the same time.
Coming around to the top of the body,
Noticing the clothes,
The blanket,
Air on your skin,
All of the different sensations of touch.
And then awareness to your hearing as you pick up on the sounds,
Different sounds coming through the zoom.
And then moving out to your environment,
Noticing all of the sounds.
Circling back in to settle into your body,
Maybe hearing sounds come from your body.
And then tuning in to the sound of your sankalpa as you mentally repeat your positive statement,
Your I am or I choose,
Whatever it is you're wanting to manifest or be at peace with in your life.
Repeating your statement three times and then letting that go for now.
Following along with my voice as we move through the physical body,
Starting with awareness of all ten toes.
Notice sensation in the toes and then allow some softening and release,
Some melting and merging as the toes let go.
Awareness of the soles of both feet,
Taking that same practice of letting go as we move through the body.
Both heels,
Inside of the feet,
The ankles,
All of the bones,
The tops of the feet.
And then moving up,
Both lower legs,
Front,
Sides and back.
And into both knees.
Moving up the upper legs,
Front,
Sides and back.
And awareness into both hips,
The left hip,
The right hip,
The whole pelvis,
The buttocks,
Front of the pelvis,
The lower pelvis.
Noticing sensation here on the inside,
The organs and the bones,
The muscles,
As you release an effortless flow of surrender from both hips,
All the way down both legs to the toes.
Effortless legs.
Bringing your awareness back up to the lower spine,
Mid,
Upper spine,
Back of the neck,
Whole spine,
From bottom to top.
The sides of the spine,
The muscles,
All through the back of the body.
The torso,
Releasing and softening.
Awareness into both shoulders,
Over to the chest and collarbones and down the front of the torso.
The left side of the torso,
Right side.
And tuning into the middle,
All of the organs that are housed in the torso.
Notice sensation and allow surrender.
Coming back up to the shoulders,
As you release down both arms,
Through the wrists and elbows,
Into the palms of both hands,
Tops of the hands,
Both thumbs.
Moving out one by one,
Through the fingers,
To the little fingers.
Both arms,
Effortless.
Awareness coming back up to your neck,
Front,
Sides and back.
Back of the head,
Sides of the head and into the forehead.
Both temples and eyebrows,
Both eyes resting heavily back into the eye sockets,
The cheeks and ears,
Nose and lips,
Jawline unhinged.
Awareness of the chin,
Inside to the teeth and tongue,
Whole face,
Whole head and neck.
Awareness of the whole right side of the body,
Whole left side,
Front of the body,
Back of the body,
Whole body as one,
Whole physical body,
Whole body.
Just resting your awareness now on the flow of your breath,
In and out.
Tuning in to where you're feeling the physical sensation of breath for most.
Stay with this sensation,
Every breath in,
Every breath out.
Beginning a countdown from 21 to 0.
And then letting go of the counting,
As you start to gently bring an easeful pranayama back into your body,
With your wow and thank you mantra.
As you inhale and fill the body with new energy and life and prana.
Saying the word wow and complete awe and amazement of yourself,
All aspects.
As you exhale,
Releasing a deep gratitude,
As you say the word thank you.
Just a few more rounds of this,
As you slowly awaken through your breath.
And then letting that go,
As you start to awaken your senses a little bit more,
Hearing the outside sounds,
Feeling your body laying down.
And bringing in a bit of movement,
As you deepen your breath even more.
Coming into a little bit of a wriggle and a stretch overhead.
And slowly making your way up from here.
Rolling over onto the side for a few breaths,
And then back up right to seated,
With your eyes closed.
Tuning in to the effects of your practice and your state,
Your body,
Emotions,
Mind is noticing maybe a shift from an hour ago.
As we close with our beautiful blessing of may all beings be happy and free from suffering.
And may I contribute peace,
Peace,
Peace.
Fully exhaling,
Inhaling wide and high.
Aum,
Loka samastam,
Sukhino bhavantu,
Aum shanti shanti shantihi,
Areo.
Forehead to your fingertips,
Bringing to mind your thoughts of gratefulness for today.
As to the top of your head for calmness and awareness of mind.
To your forehead for kindness of thoughts,
Especially to yourself.
And to your heart for peace,
Love and compassion.
Aum tatsa.
Elbow of your hands,
And warmth and energy for your eyes,
As you flutter back open.
Taking your little pat,
Give yourself a smile.
Through the back of your head,
A little bit firmer.
Patting through your arms and legs.
Your back.
Thank you for joining me,
Beautiful people.
