Namaste everyone.
So this particular practice is the Shavasana number two.
Shavasana is a posture that is at the end of every sequence all over the world,
Yoga sequence.
So when you do in a class you do a physical practice and then you lie in Shavasana for anywhere from you know two minutes to 15 minutes and sometimes longer.
You know this is considered a withdrawing the senses practice what in yoga they call Pratyahara.
And so the old-school Hatha yoga people used to do it to get quickly into Samadhi in a blissful state in the yoga state.
So I'm gonna guide you through a little bit longer Shavasana than normal.
Hope you enjoy.
Let's get started.
So lie down.
You can either lie down on the floor or a yoga mat and separate your feet about shoulder distance apart and let the feet roll out.
Now arms by your sides,
Palms facing up.
It relaxes the shoulders.
Now relax your forehead,
Your cheekbones,
Your cheeks,
And especially your jaw.
Maybe move the jaw around a little bit to release the tension in the face.
And after you do that separate your teeth about a centimeter so you don't clench your jaw.
So your jaw is completely relaxed.
D-wrinkle the forehead.
Rest the tongue on the roof of the mouth.
Separate your feet again about shoulder distance apart.
Let the feet roll out.
Now swallow just to clear the palate and soften your neck.
So see if you can really bring awareness to the neck and just really really really soften it.
Feel the heaviness of your head.
Feel the sensation of your shoulders,
Your elbows,
Your hands,
And just completely relax them.
Relax the lower back,
Middle back,
Upper back,
And be sure to soften all the muscles around the spine.
Feel the heaviness of your hips,
Hamstrings,
Thighs,
Knees,
Shins,
Calves,
And feet.
Now completely let go and just melt into the mat.
Completely relax.
Just surrender.
Now a little bit of focus on the internal and external organs.
You really want to relax those.
All the things.
Liver,
Spleen,
Lungs,
All the things.
See if you can relax that deeply.
Now witness the breath.
Notice the breath is is just free and natural.
So you want to make sure that you don't control the breath.
In fact don't control anything.
Put all things to the side.
No mind activity,
Shapes,
Forms,
Memories,
All the things.
Just put them to the side.
Now if the mind is active right now just pretend that the thoughts are just cars just passing by or clouds just passing by.
Just watch the thoughts.
Watch the breath.
Just witness.
Only thing you have to do.
So the foundation of Shavasana is set up already.
So I want you to not necessarily take effort or do but bring awareness to the peacefulness that you feel with serenity,
The relaxation,
The calmness that you feel.
Because in this particular posture there's no not mind needed.
So just rest here and don't wait for the next step or anything like that.
Just basically just be in the present moment.
But keep awake,
Alive with presence.
So no future,
No past.
Relax,
Relax,
Relax.
Now I'm gonna be quiet for a little bit just to let you rest in the space again.
Don't fall asleep.
Keep awareness awake.
Just relax and recharge the body,
The mind,
The self.
Activate that only with no effort.
So relax,
Relax,
Relax.
Relax.
Relax.
Relax.
Now hopefully you're still in that particular state and the mind hasn't activated.
So make sure the body is relaxed.
So relax your forehead,
Your cheekbones,
Your cheeks.
Feel the heaviness of your shoulders,
Your arms,
Back legs and feet.
Let's check back in.
Bring yourself back home.
Witness,
Watch the breath.
Don't control it.
Put everything to the side.
Be empty.
Watch the thoughts like they were cars just passing by.
But don't get caught in traffic.
Rest,
Relax.
Listen to everything that's going on around you.
Don't label it,
Just listen.
So just listen to my voice.
Don't label it,
Just listen.
Be still,
Be relaxed.
Be still.
Be still.
Be still.
Be still.
Now keep your eyes closed.
Start to wake up the body.
So wiggle your fingers,
Your toes,
Ankles,
The wrist.
Take your time,
No rush.
I'm gonna give you a minute or so.
Move the ankles and wrist.
Maybe move the head from side to side.
Take your knees to your chest.
Just massage the lower back,
The side body,
And just rock from side to side.
Place the feet down straight in your legs.
Slide your feet and legs together.
Take the arms up and back,
Tops of the hands on the ground.
Stretch,
Reach and roll over on your right side.
Take your knees to your chest on the right side.
Just stay in the fetal position for just a moment.
You want to stay relaxed for just a moment.
Now use your left hand to bring yourself up to seated.
Come to a comfortable seated position.
Take your palms to your heart,
Your thumbs to your sternum.
Keep your eyes closed.
Just take a moment to honor this practice and honor yourself for practicing.
Stay here,
Relax for just a moment.
I hope you enjoyed this practice.
Thank you again.
Namaste.
