Welcome to Shavasana.
This is Sharon.
Set yourself up where you have space to recline.
If you know that you'd like to use this relaxation as a gateway to deeper rest with a nap at the end,
Check to see that you are extra comfortable or perhaps set up in your bed or on your couch.
Lay your body down.
Give yourself permission to wiggle,
Move,
Adjust and shift.
Get props,
Pillows and blankets into the right position so that your body feels held.
In a moment,
I'll be inviting you to receive a deep breath and let it go.
There are two ways of letting go of this breath.
First is a sigh through the mouth.
Second is a long extended breath through the nose.
The second option might be beneficial,
In particular for anyone that might be recovering from a cough.
So when you're ready,
Receive a deep breath and let it go.
Let's do this again and this time I'll add the cue as you are exhaling,
Can you allow your body to surrender and settle into the supports beneath you?
Let a deep breath in and let it go.
We'll do this a third time and this time let's add the cue,
Breathe right down to the bottoms of your lungs,
Right down into the belly,
Filling deeply and letting go.
The practice of Shavasana is a practice of giving over,
Giving over to the process of relaxation and rest.
Let your whole body relax here.
Let it surrender to stillness.
If at any point pain or discomfort is present,
Give that over too.
It's not that we're trying to force out the discomfort or the pain,
But we're also trying not to stay totally focused on it or cling to it.
If pain is here,
Let it be here.
And if it wants to leave,
Let it have an open door to do so.
If it decides to stay,
Give it space to join in,
In whatever way it can.
We'll begin now with our walk through the body together.
And as we touch on each of these points,
Let it be more about sending a loving message or an invitation for these body parts to join in the practice of relaxation and surrender,
Rather than a command of compliance.
As we go through each part of the body,
You can simply let your attention rest in that area or send a gentle message of relax to that area.
Let's begin by bringing our attention down to the feet.
Notice sensations in the toes,
Feet,
And ankles.
And then relax the toes,
Feet,
And ankles.
Notice any sensation present in the legs.
And then relax lower legs,
Knees,
And upper legs.
Noticing sensation in the hips.
Relaxing the hips.
Let the feet,
Legs,
And hips give in,
Give over,
Relax.
Noticing sensation in the buttocks,
Low back,
Middle back,
And upper back.
And then relaxing buttocks,
Low back,
Middle back,
And upper back.
Sensation in the belly and the chest.
And then relaxing the entire belly and the whole chest,
Inside and out.
Letting the entire torso surrender.
Shifting awareness to the hands.
Noticing sensation in the fingers,
Thumbs,
And palms of the hands.
Let your hands relax.
Noticing sensation in the arms.
Relax the wrists,
Lower arms,
Elbows,
And upper arms.
Sensation in the shoulders.
Deeply relax the shoulders.
Noticing sensations in the neck.
Fully relaxing the neck.
Sensation in the head and the face.
Relaxing the eyes,
The nose,
The cheeks,
Lips,
Upper and lower jaw.
Let your whole head and face relax.
Relax your feet,
Legs,
Hips,
Belly,
Chest,
Back,
Hands,
Arms,
Shoulders,
Neck,
Head,
Face.
If you have any areas that are calling out for extra attention or areas that are still feeling tense,
Or if there are areas that had been relaxed but have come back to a state of tension,
Return to one of these areas now.
Very gently and kindly and softly repeat the name of that part of your body with encouragement to relax.
For instance,
If there is tension held in the jaw,
Lovingly say to yourself,
Jaw,
Jaw,
Jaw.
And each time you repeat this word in your mind,
Send it out with compassion,
Care,
And kindness.
If your body is feeling comfortable and relaxed already,
Simply choose whichever part of your body comes to your mind first and send it this same invitation of spaciousness and ease.
These last few moments of the guided part of our practice is about connecting deeper through the layers of the body.
Is there another part of your body that you'd like to bring some focused attention to?
Lovingly and gently repeat the name of that body part in your mind.
With each repetition,
Sending out not an urging,
Not even a request,
But a gentle invitation to soften and relax.
Let's choose now a third part of the body,
Sending out another gentle invitation to join in this practice with you.
Before my voice fades away,
You have some choices.
If you are feeling this process is complete for you,
Allow movement to re-enter the body.
And when you are ready,
Get up and continue with your day.
If you are feeling you'd like to use this as an opportunity to continue the relaxation process or settle into a nap,
Then simply allow my voice to fade and the recording will end.
Return to all or parts of this practice as often as needed.
And I look forward to practicing with you again.
