Monthly Archives: September 2015

Whole Self Awareness

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This is a short guided meditation or relaxation, it can be a respite from your busy day or the quiet beginning to your asana practice when you arrive on your mat…Let it be what you need it to be!

This can be done seated or in Savasana. You are encouraged to release any concern about falling asleep if you lie down – after all, perhaps a little more sleep is what you most need…The practice may take you a few moments or more – take what time you can spare.  The idea is to connect to your body, your breath, your thoughts and emotions…This is about being able to use your awareness of what your body needs so that you can develop your personal practice accordingly…day to day, each time you come to sitting or to your mat…connect, acknowledge, practice…

Begin by settling yourself, allow yourself time to get comfortable…If lying in Savasana, check for a feeling of symmetry and balance around the centre line of your spine… If your lower back aches, consider supporting the knees over a bolster or rolled blanket…Let your palms rest facing the sky or place your hands softly in Yoni Mudra over your lower abdomen…

Yoni Mudra

Yoni Mudra

Bring awareness to your body….How does it feel right now? Let go of expectation about a bad back, a dodgy knee…Let your mind seek out the sensations that are present right now…Release any temptation to label them as good or bad…You are simply noticing what you feel and where you feel it…You can scan up or down through the body, or you might like to allow your mind to be drawn to the stronger sensations and work your way to the more subtle…

Slowly draw your attention from a general physical awareness to awareness of your breath…For now, simply watch, there is no need to change or consciously control your breathing in any way…Feel the physical movements and sensations of your breath…Rise and fall…Expansion and contraction…The ebb and flow of your breath…Feel its depth, its rhythm…

As you watch your breath, feel its natural flow and rhythm slow and deepen…Feel the rhythm become more wavelike in your body…Even watching the breath can allow us to breathe more freely and deeply…as we do so, our heart rate and blood pressure become slower and steadier…our diaphragm moves more deeply to massage the organs and lymph tissue in the abdomen and the pelvis, encouraging smooth digestion and improving pelvic health…As the diaphragm moves more deeply, our psoas muscles in the lower back join in the movement and can begin to receive better blood flow helping to release stiffness and aching…The adrenals sit on top of our kidneys and also tune into the deeper movement as they are connected to the movement of the diaphragm by the connective fascia of the body…so the kidneys are stimulated and massaged and the adrenals are soothed by healthy movement and blood flow, less likely now to react to small challenges as they respond to the soothing rhythm of your breath…Even simple breath awareness can immediately begin to deepen your physical, mental and emotional wellbeing…

rest is the hardest thing

Let your breath continue its soothing rhythm now…

Allow your mind to begin to notice the thoughts and emotions that arise…Each time you notice a thought or emotion, let go of it, notice the next exhalation and the next thought or emotion…Imagine that your thoughts and emotions are like butterflies, you notice them, but you do not try to catch them, simply watch them fluttering away…

Even the act of noticing you have been distracted and caught up in a thought or emotion is an act of mindfulness…Do not berate yourself for feeling distracted, simply find the next exhalation and being the process of observing again….

Let yourself rest…

When you are ready, you may like to take a few consciously deeper breaths and make some small movements in hands and feet to feel that your body is awake and that you are ready to return to your day or begin your practice.

OMx