I love teaching yoga and I also love including my knowledge of mindfulness meditation in my classes. Savasana, the final relaxation at the end of a yoga class, that’s when the mind is calmer. I view it as a truly nourishing time for you, your body and your breath. What I say to my students in savasana are things that I have picked up from various guided meditations I have been listening to over the years and that I’ve benefited from hearing. And it seems to be something most people are ok listening to at the end of my classes!
So – here’s what I like to say when everyone has found their most comfortable position, lying down on their back, arms by their sides, palms facing up to allow for an openness across the chest. Perhaps with an eye pillow covering their eyes and a blanket on the body for warmth:
As you are lying here, breathing, noticing your breath as it moves in and out of your body. Allowing your breath to follow its natural cycle, no need to control the breath in any way or send it to any specific place in the body.
With every inhalation, perhaps having a sense of expansion in the body, and with every exhalation, a sense of relaxation in the body. Every time you exhale, maybe an opportunity to let go of our muscles. Every time you exhale, perhaps also an opportunity to let go of the weight of your arms, legs, head, everything. Allowing yourself to fully trust the surface you are lying on. You are completely safe lying here, you cannot fall. So every time you exhale, maybe allowing yourself to melt a bit further into the mat and the floor.
As you are lying here breathing, perhaps noticing the aliveness in your body? Scanning your body and maybe noticing sensations of pulsation or tingling in different regions of your body. Allowing things to be just as they are. Bringing curiosity and kindness to what you find. Perhaps having a sense of coming home to the body, of everything being connected.
Allowing your body to be just as it is, and allowing yourself to be just as you are. You are whole and complete, simply lying here, breathing.
Noticing your breath as it comes in and goes out of the body. Knowing you are breathing. Allowing yourself to be breathed.
And now, staying like this in silence for a few minutes, allowing the body to absorb the effects of your practice this morning/evening.
Before opening your eyes again and starting moving, coming back to your breathing. Noticing the breath as it moves in and out of the body. Noticing how you are feeling. Perhaps noticing a positive change in your body as a result of your practice? Maybe also noticing a sense of calmness and stillness within. And knowing that this sense of calmness and stillness is always available to you, throughout your day, whatever you are doing, whatever is happening around you. You can connect to it simply by bringing your awareness to your breathing.
And now, starting moving toes and fingers. Circling ankles and wrists. And checking with your body: What feels best right now in order to come out of this relaxation posture? Maybe it is stretching arms and legs away from each other. Maybe it is stretching one side of the body and then the other. Or maybe it is twisting your spine. Following what the body is telling you. When you are ready, coming to lying on one side of the body. Taking your time, taking a few breaths here, caring for you.
And when you are ready, coming up to a comfortable seated posture.
Thank you for your practice 🙏