Lie down the floor on your back in Savasana
Your feet should be 1/2 to 2 feet apart your legs falling down to both sides
Your arms should be 45° away from your body
Arms facing up Eyes close Lips Softly sealed Be aware of your breathing
Aware of the cool air you are breathing in and the warm air you are breathing out
Try to feel every bit of your breathing Only focused on your breathing
While inhaling feel how slowly air, is very gently flowing through your nostrils
Flowing through your breathing track Feeling your lungs expanding
Fully focused on your breathing Lift your right leg 6 inches off the floor, tighten then drop
Your left leg 6 inches up, tighten and drop Both of your legs 6 inches up tighten and drop
Lift your right arm 6 inches Make a fist with your hand and rotate clockwise and anticlockwise
Spread your hand wide open, tighten and drop Lift your left arm 6 inches
Make a fist with your hand and rotate clockwise and anticlockwise Spread your hand wide open, tighten and drop Lift both arms up tighten and drop Lift your hips up from the floor —- drop
Lifts your chest up and back from the floor —- drop Pull your lower back down to the floor —- release Pull your neck down, let it touch the floor —- release Lift your shoulders up from the floor — drop
Pull your shoulders towards your ears —- release Role your head towards your right side — then center
Role towards the left side -then back to — the center Inhale squeeze your face – contract
Pulling all your muscles of your face — towards your nose Now eyes open — mouth open – stick your tongue out —- andRelease Gently close your eyes Softly closed your mouth — seal all your lips
Now there is no movement in your body Be absolutely still – lifeless Bring your awareness to your breath Makes yourbreathing — as smooth as possible As deep as possible — as long as possible — as slow as possible Smooth deep andprolonged breathing’s Deep inhalation — and long exhalation
Inhale deeply — exhale deeply and completely Inhale 1, 2, 3, 4 Exhale 1, 2, 3, 4, 5, 6, 7, 8
Inhale 1, 2, 3, 4 Exhale 1, 2, 3, 4, 5, 6, 7, 8 Inhale ….. Exhale …… Inhale ….. Exhale ……
Continued — deep breathing With each inhalation — feel internally with positive thoughts With each exhalation — feel asimilar way flowing — through your body Removing all the stress and strain All of their discomforting pain All the impurities All the negativities And all the negative thoughts All coming out Removing through your exhalation of your nostrils Witheach breath — feel better and better And more — and more Peaceful More and more Calm More and more Relaxed
Now release the control of your breathing Allow it to happen in its own way And just be a witness to your breathing process Keep watching it Watch you’re breathing becoming shorter and shorter Slowly down to 2 sec of inhalation — and 2 sec of exhalation Slowly — gradually —- and smoothly breathing You’re very softly breathing — air hardly going out of your nostrils Very gentle movement from your abdomen Your abdomen is hardly noticeable — that it’s moving Relax your whole body Step-by-step — part-by-part
Relax your whole body First try to focus your mind on your feet Then visualise them See the picture of your feet in yourmental screen Mentally repeat in your mind
(Singing softly)
I am relaxing my feet —- my feet are completely relaxed Now the ankles — use the same method and technique I am relaxingmy ankles —- my ankles are completely relaxed Calf muscles — use the same method and technique Knees… Thigh… Hip joints… Botox… Lower back Up the back Whole spine Abdomen Chest Relax your arms — fingers — palms — forarms —elbows — up our arms — shoulders — neck Relax your face — chin — lips — nose — cheeks — ears — eye — eyebrows — forehead– head Relax your brain — I am relaxing my brain — my brain is completely relax The whole body is completely relax Relax your mind Make it completely calm — quiet – silent
Mentally visualise ====
CLEAR — DEEP — BLUE WATER — ABSOLUTELY CALM
Mentally repeat ===
I am relaxing my mind — my mind is completely relax Relax Relax Relax (softly say)
Forget your body — forget your mind Feel as if you are floating Peace — absolute peace — all around you
(5 min of silence)
Gently wake up your body Bringing gentle movements to all the parts Your toes Your fingers Your feet Your palms Your legsand arms Slowly moving — your whole body Gently bring your feet together Lift your arms over your heads — interlace yourfingers Inhale and give a nice stretch
Stretch – stretch Exhale and release
Inhale and roll to your right side Exhale and relax Now inhale and slowly set up Rub your palms together — till their nice and warm Cover your eyes with your warm palms Feel the heat — going into the eyes Bringing back life — to them Once you feel comfortable — slowly bring your palms down
Slowly opening your eyes with a smile Hands to heart Centre Om Bow to your heart — Thank you
Erika Nicolle, 200hr YTTC Weekday Nov 2013