if you’re like most people, you may find that one day your mind is speeding into the future, your body feels agitated, and you can’t sit still, while the next day you’re so lethargic that you can hardly stay awake. but there is a path to help you get there: through your breath, you can tap into the flow of prana (life force) to increase, decrease, or focus your energy, bringing you into a state of balance and making it easier to sit with relaxed attention in meditation. through the breath, you can open, regulate, and direct the flow of prana, which, in turn, will stabilize the mind and body for meditation. depending on your mood and energy level, one of the following asana and pranayama practices can help you move from agitation to relaxation, from lethargy to lightness, from fragmentation to integration—so that you might ease gently into meditation. fill your body with awareness, as if you were filling a glass with water. close your eyes and feel the weight of your skull and pelvis, the contact of your back on the floor. then mentally scan your body one area at a time. now bring your focus to the central column of your spine.
imagine a wide river from the base of your spine to the base of your skull. notice the quality, texture, and rhythm of your breathing. notice the relationship between your breath, body, and thoughts. as certain thoughts come, is there a physical response in your body or your breath? take a moment to feel the beating of your physical heart, your chest rising and falling with your breath. make note of the relationship between your emotional state and your breath, between your feelings and your physical body. remember, your observations may change from day to day, depending on the hour, your schedule, and all of the other variables that affect your energy and mood. listen to your mind, body, and heart for guidance about a movement practice that can bring you into balance, ready to sit and draw your attention inward.
as difficult as it may be to find time for daily relaxation, there are plenty of reasons to do it. with regular relaxation practice, you’ll bring your best self to the day—including that meeting you were nervous about, the morning you want to spend with your kids, and the lunch you’ve been looking forward to with your best friend. the best posture for relaxation is savasana, the corpse pose, because it enhances the body’s innate ability to heal and rejuvenate. to make the best use of this posture, however, you will need to enter it methodically and learn to recognize the cues that signal relaxation in both your body and mind. let the weight of your upper body rest on the shoulder blades. gently lengthen your lower back, sliding the buttocks in the direction of the tailbone. adjust the height of the support under the knees to gain maximum relief.
turn your head side to side a few times, gradually resting it upright and in the center, nestled on the cushion under your neck. inhale through your nose and be aware of the breath as it fills your lungs. relax and allow the rhythmic nature of the breath to take over as inhalation and exhalation flow effortlessly into one another. to make the best use of savasana, you will need to enter it methodically and learn to recognize the cues that signal relaxation in both your body and your mind. soften the face, the front of the neck and throat, the chest, the tops of the shoulders, the arms all the way to the tips of your fingers. the tops of the thighs soften, and your relaxed attention flows all the way down to the tips of the toes. a message of relaxation spreads throughout the entire nervous system, and gradually the tensions that have crept into your body and mind release. you will be more alert to the mental processes that disturb your relaxation.
yogic savasana provides deep relaxation for the body and learning how to meditate will result in better self clarity and overall balance. try this simple meditation routine in corpse pose (savasana). the sanskrit word actually means “corpse pose,” because students practicing this pose lie face-up on the ground, arms and legs comfortably spread, eyes closed., 5 minute savasana script, 5 minute savasana script, savasana script pdf, savasana benefits, 10 minute savasana script.
a message of relaxation spreads throughout the entire nervous system, and gradually the tensions that have crept into your body and mind release. maintain the savasana (pronounced shuh-vah-suh-nuh) is a supine resting pose, in which you lie on your back, fully relaxed with your arms and legs extended, palms face up by meditation is typically practiced in a seated position and savasana is practiced lying down, although some bodies need to make different choices for comfort., body scan savasana, savasana instructions, savasana or shavasana, savasana pronunciation.
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