(gentle music)
- For this relaxation practice, you can be lying down
on the floor, on the sofa or bed,
or you can do it seated.
If you're sitting, ideally put the legs up on something
so that they can relax,
or let them rest with the soles of your feet on the floor
if necessary.
You also wanna be up against a wall
so that the head can rest against the wall,
and you can really let the weight of the head
relax into the wall.
If this is uncomfortable for your neck,
you wanna roll up a blanket or put a pillow
behind the neck for support.
So we're gonna start by relaxing
all of the parts of the body from the feet up to the head,
and we're also gonna relax the breath and the mind,
and then we'll spend a few minutes
just enjoying that relaxation.
This is something that you can do
when you're trying to fall asleep at night,
when you're feeling tense and would like to relax,
or at the end of a yoga practice
after you've moved all of the aspects of your body
and are ready to just let go.
So begin by closing the eyes gently
or keeping them lowered and soft,
whichever feels better for you,
making sure that the head is supported and relaxed.
And begin by becoming aware of the tips of your toes,
and just allow the tips of the toes to soften.
Imagine that a wave of relaxation is moving
from the tips of the toes to the balls of the feet,
the arches, the heels, and the ankles.
Let the relaxation move up,
softening the shins and calves,
relax the knees, the large muscles of the thighs
and the hips.
Feel the weight of the pelvis sinking
into the support beneath you,
and then feel that relaxation moving up
to the sides of the waist,
softening the abdominal organs,
relaxing the low back and the low ribs.
Feel the relaxation continue to move up the torso
relaxing the whole ribcage,
softening the sternum, relaxing the heart and lungs.
Feel the shoulder blades sink,
the shoulder joints soften,
feel a sense of ease and calm in the chest.
Now become aware of the tips of the fingers
and allow them to soften.
Feel the relaxation move from the fingertips
into the knuckles, the palms, backs of the hands and wrists.
Let the relaxation move up the forearms
into the elbows, the upper arms, and shoulders.
The arms are fully relaxed.
Soften the neck and the throat,
slack in the jaw, let the tongue relax in your mouth.
Feel the eyeballs sink into their sockets.
Unfurrow the brow, let all the muscles of the skull relax,
the whole head is relaxed.
The whole body is relaxed.
And now become aware of the breath.
Feel the breath rise and fall.
A process of renewal, drawing in what you need,
letting go of anything that no longer serves you.
Each breath is an opportunity to let go
just a little bit more,
to sink a little bit more deeply into this relaxation.
Notice that each exhale is just a little bit slower,
a little bit longer than the one before.
Become aware now of the mind,
and notice any thoughts that are moving
through the mind.
Allow the mind to relax.
Let go of any thoughts that aren't serving you
in this moment so that the mind can restore and renew,
so that the mind can just be.
And with this relaxation of the body,
the breath, and the mind,
enjoy just a few moments here in silence
with a sense of deep, natural inner peace.
Slowly begin to deepen the breath,
drawing in new energy.
And allow the energy of that full breath
to move through the whole body,
introducing movement wherever it feels comfortable.
Maybe you wiggle the fingers and toes,
roll the wrists and ankles, the shoulders,
turn the head gently side to side
wherever it's resting.
And then as you're ready, gently blink the eyes open,
and bring yourself away from whatever support
has been holding you.
And now you're ready to move back into the rest of your day.
Thank you so much for joining me
in this yoga practice, namaste.