And then from here start to lay yourself into Shavasana.
Little pillow for the head,
Bolster for under the knees,
Get your warmth on.
Most importantly laying your spine down.
As much as you can connect your spine to the floor the better.
So sometimes that takes a bit of a lift through your pelvis if you plant your feet on your bolster or the floor and tucking the flesh of the buttocks down and away towards your heels.
And that can really help flatten the lower back in.
And then kind of walking the back up one side at a time to flatten through the mid-back,
Lifting the head,
Lengthening the spine to create space through the upper back.
Take your time to get into this and once you feel like you've arrived with your coverings on and whatever you need to be comfortable and warm,
Start to take those big sighing breaths.
I've arrived,
Sighing breaths.
Release that tension.
And after you've taken a few of those,
Closing the mouth and breathing in and out of the nostrils.
Nice tuning into that same spacious big expansive breath in through the nostrils and the long slow soft breath out.
Let's feel like the whole body is breathing.
And after the last couple of those,
Starting to completely release control through the breath,
Giving it full permission to flow freely.
Tuning into the rhythm of that breath.
Light-hearted curiosity,
How's my breath now?
As you now take your awareness to the back of your body,
Noticing the sensation of touch on whatever support you're on.
All back of the body,
Releasing,
Softening,
Connecting.
All back.
Awareness coming to the top,
The front of the body.
Noticing the tactile sense of touch.
The different textures and temperatures.
And the light touch of air on the skin.
Really fine-tune your awareness to this air.
Is it moving?
What's the temperature?
Is it heavy or light?
And then see if you can notice right where your body meets the air.
And dissolving that awareness into your inner landscape.
And up to the ears.
And then radiating out again,
Picking up on all the sounds in your environment.
And starting to circulate that awareness sound back into the body.
And maybe hearing sounds come from your body.
And tuning in to the sound of your Sankalpa as you mentally repeat your positive intention.
Your clear and concise statement three times.
Letting that go for now.
As you take your awareness to the right hand thumb.
See your thumb in your mind's eye.
Notice sensation.
Allow surrender.
Moving with the same practice throughout the body as we go part by part.
Index finger on the right hand.
Middle finger.
Ring finger.
Little finger.
Arm of the hand.
Top of the hand.
Right wrist.
Lower arm.
Elbow.
Upper arm.
Shoulder.
Armpit.
Side of the chest.
Side of the waist.
Right hip.
Upper leg.
Knee.
Lower leg.
Ankle.
Heel.
Sole of the foot.
Top of the foot.
Sole of the foot.
Right big toe.
Second toe.
Third toe.
Fourth.
And fifth.
Aware of the whole right side.
Seeing it in your mind's eye.
All right side.
Surrendering.
Staying alert and with the practice as we move to the left hand thumb.
Seeing your left thumb in your mind's eye.
Observing sensation.
Allowing surrender.
Keeping the same practice as we move through.
Index finger.
Middle finger.
Ring finger.
Little finger.
On the left hand.
Arm of the hand.
Top of the hand.
Right hand.
Left wrist.
Lower arm.
Elbow.
Upper arm.
Shoulder.
Armpit.
Side of the chest.
Side of the waist.
Left hip.
Upper leg.
Knee.
Lower leg.
Ankle.
Heel.
Sole of the foot.
Top of the foot.
Left big toe.
Second toe.
Third toe.
Fourth.
And fifth.
Whole left side.
Seeing your whole left side in your mind's eye.
Whole left side.
Surrendering.
Awareness now into both heels.
As you float up the backs of the legs.
The buttocks.
The lower back.
Mid back.
Upper back.
Back of the neck.
Back of the head.
Top of the head.
Full back of the body.
Full back.
Floating down into the forehead.
Your eyebrows.
Both temples.
Whole right eye.
Whole left eye.
Right cheek.
Left cheek.
Left cheek.
Right ear.
Left ear.
Bridge of the nose.
Tip of the nose.
Right nostril.
Left nostril.
Upper lip.
Lower lip.
Right jawline.
Left jawline.
Tongue.
Teeth.
Chin.
Floating the awareness down to the throat.
Collarbones.
Chest.
Abdomen.
Navel.
Groin.
Tops of the legs.
Tips of the toes.
Whole front.
Whole front.
Tuning in to the whole physical body.
Seeing your whole body,
Your mind's eye.
Noticing sensation.
And allowing surrender.
Whole body.
Just resting your awareness now on the flowing of your breath.
In and out.
Tune in to the rhythm.
The sensation.
The gentle flow of your miraculous breath.
In and out.
Starting to slowly bring your awareness back to your breath and body.
All the deeper breath in and out as you connect back in with your physical body.
Slowly and gently.
Feeling the sensations through the belly,
The chest and nostrils.
Hearing the outside sounds.
And taking a fuller,
Deeper breath and letting that reach the edges of your body and start to bring a little bit of movement.
Wriggling toes and fingers.
And taking a nice big stretch overhead or knees to chest,
Whatever feels good.
And then you choose,
If you want to stay lying on the floor or doing whatever you want to do from now,
Please just feel free.
I'll turn the meeting off or come upright to seated to close our practice.
And you can do it from any position you want.
Without having to come into the screen,
I can do all that at the end.
You just keep in your zone.
If you are coming upright,
Pausing with the eyes closed.
And noticing the effects of your practice.
Your breath,
Your body,
Your mind.
And we'll close with our blessing,
Nice and softly.
Fully exhaling.
Inhaling wide and high.
And exhaling wide and high.
Om.
Lokasamastah.
Sukhino bhavantu.
Om shanti shanti shanti hi.
Ah re om.
Point to your fingertips and your thoughts of gratefulness for today.
Hands 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 in the heart.
Ah re om,
That's it.
Taking a little rub.
If you want to awaken,
Taking your hands to your eyes and your little tap.
A light little pat.
Nice big stretch,
Nice Carolyn.
Thank you beautiful people.
