Hello,
I'm Vicki from Equanimity Yoga.
Welcome to my In The Sight timer rotation of consciousness for relaxation.
First,
Get yourself into a nice comfortable position.
Maybe laying on your back or sitting comfortably,
Perhaps on a chair,
Making sure your spine is nicely aligned and supported.
Check that you feel grounded and make any movements or adjustments that you feel could maximise the level of comfort that you're feeling.
You can change position at any time if you want to.
You may want to close your eyes or just allow your gaze to soften so you're looking at nothing in particular.
Now,
Just allow your focus to come to your breath,
Allowing your breath to be completely natural.
But just observing the inhale and the exhale just as it happens.
I'd like you,
If you wish,
To bring your attention to the soft area just above your belly button where your solar plexus is located.
And maybe start to notice the rise and the fall of your solar plexus as you inhale and gently exhale.
Stay with the inhale and the exhale for a few more moments,
Just that nice gentle observation of your natural breath.
And now releasing your focus on the breath,
I invite you to take your trip of consciousness around through the different body parts with me,
Letting your awareness shift from point to point.
Maybe you'd like to silently repeat the name of the body part after I've said it,
Or maybe just allow for your awareness to move to that part.
Now,
If you wish,
We shall begin with the area between the eyebrows,
Shifting your attention to the area between your eyebrows.
And now to your throat,
Taking your awareness now to your right shoulder and down to your right elbow.
To your right wrist.
And now to your right thumb.
Moving to the index finger.
The middle finger.
The fourth finger.
And now to the little finger.
Moving back to your right wrist.
Once more to the right elbow.
The right shoulder.
And now again back to your throat.
Taking that awareness once more to the point between your eyebrows.
Taking that conscious awareness back to your throat.
To your left shoulder.
Your left elbow.
Left wrist.
Left thumb.
Your index finger.
Middle finger.
Fourth finger.
And to your little finger.
Back to your left wrist.
Left elbow.
Left shoulder.
And once again to your throat.
Now take that awareness to the centre of your chest,
To your heart centre.
Now to the right side of your chest.
Back to your heart centre.
Now to the left side of the chest.
Once more to the centre of the chest.
And now down to that solar plexus area at the centre of the torso.
And further down to your navel.
Allow that conscious awareness to move now to your right hip.
Right knee.
Right ankle.
Right big toe.
To your second toe.
Third toe.
Fourth toe.
And little toe.
Back to the right ankle.
Right knee.
Right hip.
And once more to your navel.
From here travel to the left hip.
Left knee.
Left ankle.
Left big toe.
To your second toe.
Third toe.
Fourth toe.
And the little toe.
Back to your left ankle.
Left knee.
Left hip.
Once more to your navel.
Then to the solar plexus in the centre of the torso.
Higher to the centre of the chest at the heart centre.
And now to the throat.
And back up to the area between your eyebrows.
Now take your conscious awareness to the whole of the right leg.
And now to the whole of the left leg.
And now to both legs together.
Shifting that awareness to the whole of the right arm.
The whole of the left arm.
And now to both arms together.
Now taking that awareness to the legs,
Arms,
Torso and head together.
The whole body together.
The whole body together.
The whole body together.
Just allowing your awareness on the body to fade.
And start to become aware once more of your natural breath and the solar plexus softly moving up and down.
Drawing renewed energy into the body with the breath and making any movements that you wish to to bring yourself back to the present.
Making sure that you're alert and awake to carry on with the rest of your day.
Thank you so much for practicing with me.
