And make your way to your lying down shavasana.
So really take your time here,
Move with care,
Make this a practice,
Make this your self-compassion practice of looking after yourself,
Just like you would a precious baby,
Create yourself a nest of comfort,
Lushness of peace,
Shutting the light out,
Making sure you're warm,
Putting your bed on,
Your blankies,
Your special blankies,
Your support under the knees,
Your support under your head,
And there's plenty of time to go slow with this,
No hurry,
And then you lay your body down,
Just really be mindful about tucking the pelvis,
Scooping the buttocks towards the heels,
Laying the lower back to the floor as much as possible,
And you can kind of walk one side of the spine up,
One shoulder up,
One part of the back up,
And lay it down again as you nestle in the mid-back,
Lifting your head,
Bringing it out and long,
Laying down your neck,
So you're really taking care of the whole spine.
Putting your eye pillow on,
Closing your eyes and tuning in to that sighing breath again,
That sense of release and surrender,
This is your time to let go,
Be guided,
Tuning into sighing the whole body into the floor,
And then starting to rest into a natural nostril breath,
Just a nice slow easeful flow in and out as you allow your body,
Your breath,
Your mind to settle.
Sensing into the sense of touch in the back of your body,
The floor beneath,
Noticing the distribution of weight,
Sense of gravity,
Connecting in down into the earth,
Feeling into the qualities of the earth beneath,
The grounding,
The nurturing,
The holding,
And going right through to the core,
The power,
Tuning into those qualities that hold you in this rest.
And then bringing your awareness back up to your physical body,
Sense of touch on top,
Whatever is connected to your skin,
Noticing all the different textures,
Temperatures,
Weights,
Stay really present with this practice,
Even if you've done it a lot of times,
Every time come as a beginner,
Be so curious about the sense of touch,
Tune in to the air on your exposed skin,
What's its temperature,
What's its movement,
Its heaviness or lightness.
As you move in and up to your ears and tune in to your sense of hearing acutely,
Hearing the sound of my voice,
And then you're going to extend that radar out to pick up on all of the sounds in your environment.
Stay as an observer,
Hearing a sound and then move on to the next.
Try not to label good or bad,
Like or dislike,
Just a sound wave,
Find the furthest one in the distance,
Tuning into the closest sounds,
And then tuning into the sound of my voice again as I guide you through the body rotation practice.
Take your full awareness to your right hand thumb,
See your thumb in your mind's eye,
Observe sensation here and then allow it to soften and release and relax.
Moving that over to the index finger,
Middle finger,
Middle finger,
Ring finger,
Little finger on the right hand,
Arm of the hand,
Top of the hand,
Right wrist,
Lower arm,
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,
Right big toe,
Second toe,
Third toe,
Fourth and fifth,
Whole right side,
See in your mind's eye the whole right side,
Observe sensation,
Soften and let go,
Whole right side,
Remaining present and alert in the mind as we move over to the left hand thumb,
Index finger,
Middle finger,
Ring finger,
Little finger on the left hand,
Palm of the hand,
Top of the 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 in your mind's eye the whole left side of your body,
Observing sensation,
And allowing softness and release,
Whole left side,
Mind staying alert as you sense into both heels,
Backs of both legs,
Buttocks,
Hips,
Lower back,
Mid back,
Upper back,
Back of the neck,
Back of the head,
Top of the head,
Whole back of the body,
Whole back of the body,
The right eye,
Left eye,
Right cheek,
Left cheek,
Right ear,
Left ear,
Bridge of the nose,
Nose,
Right nostril,
Left nostril,
Upper lip,
Lower lip,
Right jawline,
Left jawline,
Chin,
Tongue,
Bottom row of teeth,
Top row of teeth,
Whole mouth,
Whole face,
Aware of sensation in the whole face,
Softening and releasing,
The awareness down into the throat,
Collarbones,
Chest,
Abdomen,
Navel,
Groin,
Tops of the legs,
Tips of the toes,
Whole front,
Whole front,
Back,
Tuning into the whole body,
Seeing in your mind's eye your whole physical body,
Observing sensation,
Whole body,
Whole body softening,
Releasing,
Whole body relaxed,
Awareness onto the flow of breath in and out of the nostrils,
Staying connected with your count backwards from 21,
Full awareness of sensation at the nostrils,
Allowing that awareness to float down now to the belly,
As if this is the first time you've ever done this practice,
So curious about the sensation of breath moving in and out of the belly space,
Stay alert to this and keeping the mind connected with your count backwards from 21 to zero,
So bringing that awareness up now into the heart space,
Chest,
Tuning into the sensation as the breath moves in and out of the heart,
The chest,
Chest,
Alert with a count backwards from 21 to zero,
Moving up to a visualization of the bright white light in the third eye center,
And watch as this light illuminates on your inhalation and softens and dissolves on your exhalation,
Hold this in the third eye center,
The space between the eyebrows,
With every breath in,
Every breath out for the next minute,
And then go with that visualization,
Allowing it to dissolve back into the mind space,
For your last minute here in relaxation,
Observing the fluctuations of the mind,
And the still steady relaxed place,
Stay connected to the flow of your breath,
Observing whatever arises in the mind space,
And then bringing the awareness down from the mind back into your body,
Bringing a slow easeful effort to increase a fuller deeper breath,
Feeling that breath through the belly,
The ribs,
The chest and nostrils,
And reaching all the way out to fingertips and toes,
As you slowly and gently awaken,
And a few more fuller deeper breaths,
Bringing a little bit of movement in,
Slowly unfurling and awakening the senses,
Hearing the outside sounds,
And feeling the body lying on the floor,
Making your way over onto your side and then back upright,
Taking your time,
Just pausing when you're upright to stay in for a short time longer,
Feeling into the effects of your practice,
As we finish with our blessing,
Fully exhaling,
Inhale sweeping around,
Slowly up,
Join the palms,
Om Shanti Shanti Shanti,
Forehead to your fingertips,
Bringing to mind 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 to your heart for peace,
Love and compassion in the heart,
Gentle little rub together of your hands,
Placing them over your eyes,
As you flutter back open,
Making a little tap the ground and awaken through your body,
Namaste.
