This practice can be done either in a sitting position or a lying down position.
It is called the dissolving method.
So whichever position you decide to choose,
Make sure you're aligned,
You're comfortable and relaxed.
And in a position.
Where you feel comfortable for the next 10 to 15 minutes.
We're going to start with a rotation of awareness,
Starting from the top of the head,
What they refer to as the crown,
And just slowly come down the body.
Using the breath in a very specific way.
So we're gonna start with the crown of the head and just bring your awareness there.
Feeling the top of the head.
Skol!
So on the inhale,
It's being with the feeling.
On the exhale,
It's a feeling of dissolving any bit of tightness or tension.
So inhale,
Feel.
On the exhale,
Dissolve and let go.
Coming down to the forehead.
The temples in the eyes.
Inhale.
Feel.
Exhale.
Release and let go.
And down the face a bit to the cheeks and the nose,
The ears.
Even deep into the brain.
Every exhale,
Just let the exhale go long.
Softening the face,
Releasing the self-image.
Many of us hold the face tight.
Softening through the mouth and the jaw.
Let the mouth remain slightly open.
Release any bit of tightness or tension in the mouth and jaw region as you breathe out.
Coming down to the throat and the neck.
As you inhale,
Feel the breath moving through this part of the body,
Windpipe.
As you exhale,
Making sure the neck feels soft and comfortable.
And if that means needing to readjust your posture,
Then readjust your posture a bit.
Coming down to the shoulders.
The top.
The front and the back.
As you inhale,
Feel any bit of tightness or tension.
Many of us have a tendency to keep the shoulders up and tight.
As you exhale almost like the feeling of shoulders melting.
And as we move down the body here,
We're gonna come down the torso and the arms at the same time.
So bringing your attention to the upper chest and the upper back.
Especially feeling around the scapula.
Feeling into the biceps and triceps at the same time.
Breathe in.
.
.
Feeling any sensations.
And as you exhale,
Softening the chest,
The upper back,
The upper arms.
Connecting with that feeling of dissolving the tightness and tension with every exhalation.
Every inhale,
We enhance sensation.
Every exhale we release and relax and dissolve.
Coming down to the mid torso,
Feeling the sternum and the solar plexus.
The ribs and the mid-back.
Feeling into the elbows.
Once again,
Inhale,
Feel.
Exhale,
Dissolve.
Coming into the lower abdomen.
The belly,
The obliques.
The lower back.
Feeling the forearms and the wrists.
Inhale feel,
Exhale dissolve.
Coming into the region of the hips.
The groin.
Feeling into the buttocks,
Genitals.
Feeling the hands and the fingers.
You Coming down to the upper legs,
Feeling the front,
The thighs,
Feeling into the back and the hamstrings.
Just this feeling of softening,
Like the body becoming like cotton.
Let the awareness go deep in the legs.
Feel,
As you exhale,
Soften,
Release,
And let go.
Dissolving the tension and tightness,
Giving the body and the mind permission completely relax.
Coming down to the knees.
Front and back,
Inside and outside.
Very complex.
Region of the body here with the ligaments.
Coming into the lower legs.
Fran in the back.
Feeling into the bones as they rise up from the ankle to the base of the knee.
Calf muscle in the back.
Dissolving the tightness and tension to the body,
The mind,
And our emotions with every exhale.
Finally coming down to the feet.
We'll start with the ankles and the heels.
Slowly running our attention to the soles of the feet.
The arches in the inside from the back of the big toe to the inside of the heels.
Tops of the feet.
The toes.
Big toes.
And all the other toes.
Now feeling into the whole body at once.
Using this ancient tradition that they've used for millenniums with the dissolving method.
As you inhale,
Feel into that tension and tightness.
As they call it,
Almost ice.
Ice to water.
And as you breathe out,
Water becomes vapor.
So,
Breathing in.
.
.
Experiencing this ice-like quality in the body,
The tightness,
Exhale turning water and completely into vapor.
Is that there's nothing more to let go of.
The body goes completely relaxed on the final bits of the exhale.
Connecting on every exhalation with the feeling of cotton.
That the body has become completely soft.
Releasing the body from any bit of tightness or tension.
Softening,
Letting go.
And just continue in this practice as long as you like with the awareness in the whole body.
Breathing in ice.
And as you breathe out,
Ice turns to water,
Water to vapor.
Every exhalation the body dissolving,
Relaxing.
And sinking into your surface.
And taking this feeling with you.
Until the next part of your day or evening.
