Hi,
I'm Claire from Vimala and today we're going to do a quick 10 minutes or so meditation as requested by some of you that come to my local yoga classes.
So if you want to start by finding a comfortable position,
That could be on the back,
Making sure you're comfortable,
Maybe in Shavasana,
With the legs out in front of you,
Feet hip distance apart,
Arms out to the side with the palms facing up,
Or have the palms facing down if that's uncomfortable on the shoulders.
You can have the knees bent and the feet flat on the floor,
Or you can even be on your side.
So just finding somewhere that feels comfortable for you and just gently closing the eyes,
Starting to allow the body to relax here.
And then starting to come to focus on the breath.
And we're not trying to change the breath at this point,
But just becoming aware of it.
With each exhale,
Starting to allow the body to sink its way into the mat or into the ground beneath you,
Starting to release any aches and pain,
Any tension.
And just start to notice the point where your body connects to the ground beneath you.
So maybe at the back of the head,
The shoulders,
Maybe in the backs of the hands,
The hips,
The legs,
The heels.
And with each exhale,
Just starting to allow the body to sink a little deeper,
Become a little heavier,
And just starting to settle in here.
We're going to be here for a little while.
And then coming back to the breath.
And just see if there's anywhere that you can make yourself more comfortable.
So if you've got the legs out in front of you,
Maybe allowing the feet to roll out to the side.
If you've got the knees bent and the feet flat on the floor,
Maybe taking the feet a little wider and letting the knees lean in together.
So taking the pressure off the thighs.
Keeping the eyes closed,
Breathing in and out through the nose.
Relax the shoulders,
Relax the hips.
And then we're going to start to go through our meditation.
If you find that you lose your focus,
Just come back to the breath and just gently watch the breath as it leaves and enters the body.
So I'd like you just to mentally repeat after me.
I relax my feet and my ankles.
My feet and my ankles are relaxed.
My feet and my ankles are completely relaxed.
I relax my shins and my knees.
My shins and my knees are relaxed.
My shins and my knees are completely relaxed.
I relax my thighs and my hips.
My thighs and my hips are relaxed.
My thighs and my hips are completely relaxed.
I relax my stomach and my lower back.
My stomach and my lower back are relaxed.
My stomach and my lower back are completely relaxed.
I relax my chest and my upper back.
My chest and my upper back are relaxed.
My chest and my upper back are completely relaxed.
I relax my arms and my hands.
My arms and my hands are relaxed.
My arms and my hands are completely relaxed.
I relax my neck and my head.
My neck and my head are relaxed.
My neck and my head are completely relaxed.
I relax my body.
My body is relaxed.
My body is completely relaxed.
My body is relaxed.
My body is relaxed.
And then just start to bring the awareness back to the body.
Very slowly start to bring some movement back.
Wiggle the fingers,
Wiggle the toes.
And then taking a deep breath in,
Raise the arms above the head.
Get the fingers and toes away from you and just take a really lovely full body stretch.
As you exhale,
Bring both knees into the chest,
Taking hold of the shins or the kneecaps.
And then just gently rocking from side to side,
Massaging the lower spine,
The internal organs.
And then keeping the eyes closed just for a moment,
Gently rolling onto the right hand side,
Using the arm as a pillow.
And keeping the eyes closed just for a little longer,
Holding on to that sense of peace,
Sense of calm,
Slowly bringing yourself up to a seated position.
And then taking a deep breath in,
Raise the arms up above the head,
Bring the hands together in a prayer position and gently bring the hands down to the heart center,
Tipping forwards from the hips and blinking open the eyes.
Namaste.
Thank you for listening.
