Position your body for a long period of Shavasana hips and shoulders in alignment. Arms turn so shoulder blades are slightly under and palms are turned upwards if that is comfortable for you. legs extended with heels turned in and feet relaxed outwards. Head centered and in line with your spine. If you have any physical issues that make any of these adjustments feel unnatural or uncomfortable for you adjust now so your body can rest completely. Try to stay as still as possible throughout this meditation unless your body begins to distract you.
Then move as mine Flee as possible all the while keeping your attention on the verbal instructions. released any obvious sensations of tension as you begin to open yourself up to this deep relaxation take a moment or so to explore deep within and see if you can recognize what is your deepest desire. Something you want more than anything else could be health. Well being awakening acceptance. release from pain. Feel this desire in your whole body and imagine that it is true in this moment.
Set an affirmation or intention for yourself for this practice. Perhaps that is simply to rest or relax or perhaps to come to some resolution or truth about yourself or your world and say this to yourself in the present tense. For example, I am relax or I am I'm passionate or I am whole and healthy. Take this time to say this intention to yourself several times. Bring your attention now to the world around you. listen to the sounds.
Listen to the sounds outside of the room. Listen to the sounds inside the room and allow yourself a moment to become aware of all sensation around you. Sounds. Smell temperature. visualize your own body resting on the floor. Become aware of your own physical presence.
Move inward for a moment and see if you can discover a place of safe haven within a place where you feel secure, love, calm perhaps there is a person or a certain place that helps accentuate this feeling of safety and well being. spend a moment visualizing this place and know that you may return to it at any time during this practice. or indeed at any time during your life when you need it. Now bring your awareness back to your body on the floor. Keep as still as possible without building up any stress and notice each part of your body as it is mentioned. Notice if you find this practice easy or difficult.
Notice if any specific parts of your body are more difficult to sense No. Yours. No. I forehead, scalp neck, throat inside of throat. left shoulder, elbow upper arm lower arm, wrist, palm, thumb and the each finger individually. Whole left hand.
Right shoulder, elbow, upper arm, lower arm, wrist, Tom, thumb and each finger individually hold on Right hand hole, right arm. Whole left arm. Both arms together since now chest webpage abdomen and pelvis since your upper back, spine, lower back and sacrum since the front of your torso The back of your torso and the whole torso together. bring awareness to your left hip. left by knee, calf. Shin, ankle, top of the foot, bottom of the foot.
Left big toe. each toe individually the whole left bring awareness to your right hip right by me, ankle, top of foot, bottom of the foot. right big toe. each toe, individually the whole right foot hole right leg hole, left leg both legs together since the entirety of your body all at the same time, feel your entire physical presence. Notice your body as a field of radiant sensation Bring your awareness now to your breath. Feel the breath entering into the body through your nostrils.
Follow the breath as it moves into your chest and abdomen. Follow the breath as it moves from abdomen to chest and back through the nostrils feel enlivened by the inhale and relaxed by the exhale. Feel each breath as energy count your breaths up to 12 And then back down again. The inhale is one the exhale is two Back down Judging or trying to change anything, acknowledge any feelings and emotions that are clearly present within you. If you notice something specific like tension for example, acknowledge how that feels. And then try to imagine the opposite feeling or emotion.
Now imagine the feeling or emotion of hot and cold of spaciousness and constriction of anger And of happy and sad. Try to notice if there is any physical connection triggered by these feelings. Notice that all feelings are possible within the realm of our human experience. They're not good or bad, but just ranges of emotion within the spectrum of our ability to feel. Come back to your breath for a moment. Notice any thoughts, memories or images that might arise being totally non judgmental about whatever comes up for you.
Perhaps you notice a belief or a judgement about this practice. Notice that and then try to notice the opposite of this thought also somewhere within your consciousness. And now visual of this series of images in your mind one image after the other. Cool mountain stream. Warm, crackling fire. sunbathing on a hot tropical beach.
Brisk walk in cold winter for us. A family gathering a crowded room full of strangers. The symbol of a heart symbol of a diamond among Capra, a successful businessman An image that suggests truth to you. An image that suggests deceit to you. Now bring to mind a memory that holds great joy and peace for you. linger here imagining and remembering all the details of this memory Become aware now of your sense of self of the eye that you see yourself as your personality opinion, activities, all of the things that you label as unique to you.
The one you describe when you say I am tired, I am hungry. I am excited. And now begin to sense yourself as the witness of this person you are so familiar with the part of you that is aware of these labels, thoughts and feelings. Who is it that is aware of you? Who is aware of this body Who is aware of these feelings and emotions? Who is aware of these thoughts?
Who is aware of your presence in this room take this moment reflect on how this practice has made you feel. Remember and repeat your original affirmation or intention. begin to move outward again. Becoming aware of body and breath. Become aware of the room around you. in your own time begin to move away from your practice.
Moving body changing position stretching Stay