Instructions for a guided Savasana
(Each ‘.’ is meant for the instructor to take a breath themselves, allowing the previous instruction to sink in.)
Come to lying on your back, legs extended out long, arms down by the sides, Savasana.
Savasana is an active relation posture, not a sleeping posture. So, if you have a tendency to fall asleep with your eyes closed, please keep them open.
Let’s begin relaxing the body at the soles of the feet, all the way up to the crown of the head.
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Relax the soles of the feet. The ball of the foot and the toes.
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Relax the ankles and the shins and the calves.
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Relax the knees and the kneecaps.
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Relax the thighs, the quadriceps and the hamstrings.
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Relax the legs away.
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Relax the glutes, the outer hips and the inner hips.
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Relax the pelvic floor (the genitals and the anus).
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Relax the tail bone, and up the spine to the low back. The body is fully supported, so the low back can relax completely.
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Relax the obliques to the abdominals.
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Relax the belly button and through the belly button to the stomach and the intestines.
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Relax up the spine to the rib cage. The rib cage that wraps around you and gives you a great big giant hug.
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Relax the diaphragm and the lungs, allowing the breath to come naturally in and out through the nose.
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Relax the spine up to the shoulder blades, melting any tension away from the shoulder blades. Wrapping around the front of the chest and into the chest, the heart. Allowing the heartbeat to come naturally along with the breath from the lungs.
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Relax the arms, starting with the hands, the palms of the hands that have so much sensation in them. The fingers and the fingertips. The wrists and the forearms, the elbows, the biceps and the triceps.
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Relax the arms away.
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Relax the shoulders. the deltoids and the shoulder girdle.
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Relax the neck, wrapping around the front of the throat, the voice box and vocal cords.
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Relaxing the voice, relaxes the mind.
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Relax the back of the skull, wrapping around the jawbone and jaw muscle.
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Relax the face, the cheeks and the cheekbones, the chin and the lips. The mouth might part open slightly, but you’re still breathing in and out through the nose. Perhaps touching the tip of the tongue to the roof of the mouth, to remove any choking like sensation.
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Relax the ears and through the ears, the ear drums. Allow all the sound of the space into the mind. The mind is as wide and as deep as the ocean and the sky, so all of the sounds can find their place. Allow them to be a part of the practice, rather than a hinderance.
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Relax the temples and through the temples the mid brain. Relaxing the brain, relaxes the mind.
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Relax the eyes and the eye lids. If your eyes have been open, perhaps now you would like to close them and breath into the forehead, into the third eye.
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Gaze in between the eyebrows, the space for the third eye. Perhaps finding a pin prick of light to focus on.
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Relax the forehead muscles, the crown of the head and the hair.
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You are now fully relaxed from the soles of the feet to the crown of the head, and from the crown of the head to the soles of the feet. Breath coming naturally from the lungs, along the heart.
