I want to invite you to lie down.
Take a moment,
Treat the space you will be lying down as sacred,
As a place you are creating for your loved ones.
Maybe grab a small cushion under the neck,
A blanket under your knees,
And make sure you are comfortable.
Feel as if the posture is holding you with gentleness.
You have found the posture.
Look up to the ceiling or the sky and feel the space you are in and note it to yourself.
And then soften your gaze.
Take a deep inhaling and as you exhale,
Invite your eyes to close and start to feel your physical point of conscious,
The whole back of the body,
Its volume.
And notice your arms resting on the side to all the physical sensations.
And gently scan your body.
Feel the heels touching the mat,
The feet falling to the sides,
Resting the sensation of the back of the leg all the way up to the sitting bone.
Feel the space between your lower back and the mat or the floor,
The whole lower part.
And then with the sensation,
Go up to the shoulder blades and the shoulders and feel them nesting on the mat.
The space between the neck and the back of the head.
And once you have established a full body connection,
See if there's anywhere in your own body that require your attention,
Anywhere that wants to lengthen,
Anywhere that wants to let go.
And feel free to do all the adjustments necessary.
On your next inhale,
Bring the right hand to the chest and the left hand over to the lower belly.
Feel the hand spreading on your body.
The root of the hand,
The root of the fingers,
The fingertips to the heat towards yourself and towards others while holding the physical sensation of your hands on your own body.
Move your focus and attention to the breath.
Feel the air entering the body.
Feel the air changing within the body.
Be completely aware of the physical sensations and exhale,
Focus on the breath.
You can shift your hands back to the mat or leave them on your own body and then shift your focus to the music and the sounds.
And notice the musical elements that are playing in the background.
The beat,
Its depth and rhythm repeating itself almost like a mantra.
The never ending sound that is playing in the background and synchronize your inhale and exhale to the repetition.
Inhale and exhale and exhale.
And now for the next few breaths,
Stay focused on the beat.
Every time other music elements will grab your attention.
Come back to the beat.
Stay on your beat breath cycles.
Inhale,
Exhale.
Feel the air changing within the body and leaving.
Be completely aware of the physical sensations and exhale,
Focus on the breath.
You can shift your hands back to the mat or leave them on your own body and then shift your focus to the music and the sounds.
And notice the musical elements that are playing in the background,
Its depth and rhythm repeating itself almost like a mantra.
The never ending sound that is playing in the background and synchronize your inhale and exhale to the repetition.
Exhale and exhale.
And now for the next few breaths,
Stay focused on the beat.
Every time other music elements will grab your attention.
Come back to the beat.
Stay on your beat breath cycles.
Inhale,
Exhale.
Every time your mind starts to wander,
Don't judge it or develop attachment to it.
Simply bring your attention to the repetitions of the sound and the synchronized breath within.
And finally in this last moment,
Let your mind wander.
Release the focus and just notice where your mind wants to go.
Then come back to the breath.
Inhale very gently.
And as you exhale,
Open your eyes to the ceiling or the sky and feel the space once again.
Thank you for listening.
