I thought I would share this beautiful way to deep relaxation...
Begin by lying in Savasana or Matsya Kridasana. Keeping your face relaxed and soft, close your eyes. Watch your breath for a few moments: note the rhythm and nature of your natural breathing without trying to change it in any way. If your mind wanders, bring it back to your breath. Staying mindful of your breathing and without any stress or strain, begin to gently deepen and slow your breathing until the inhalation and exhalation are as deep and slow as they can comfortably be. For beginners, you are aiming for a wavelike, rhythmic feeling to your breathing. If you are familiar with pranayama, you can work with savitri pranayama at a ratio of 8in:4hold:8out:4hold throughout the practice. (If you are pregnant, or think you might be, please do not work with any retention of the breath, simply breathe rhythmically, as slowly & deeply as possible). As you inhale be aware of drawing in prana, life energy, to nourish and nurture your body, bringing with it new strength, fresh energy and healing. With your exhalation, feel a release, allow your body to soften, as you surrender to gravity, sinking into your mat, the earth beneath you embracing and supporting you. Let the outward breath cleanse you. Breathe out and let go.
Once you feel you have begun to relax, you can start to visualise an oval of light surrounding your body, reaching above the crown of your head and below the souls of your feet. Imagine the oval is split into two halves down the centre line. Light flows upwards through the right side and down through the left side. As you breathe, begin to flow your breath in sync with the light, so that your inhalation flows up the right side and your exhalation flows down the left side.
Now work with 9 complete breaths (or rounds of savitri pranayama) visualising this oval that extends around your whole body. Let the oval of light wrap you in protection so that you feel that the negative attitudes and emotions of others cannot penetrate the light around you. Feel safe and secure.
When you are ready, bring the oval of light to touch the crown of your head and soles of your feet. With the next 9 breaths (or rounds) feel that you are self-contained, self-reliant and able to take good care of yourself. As you breathe feel a deepening sense of well-being.
Once you feel that you have established your feeling of well-being, you can bring the oval of light in to touch the centre of your brain and the root of your spine and with the next 9 breaths (or rounds) settle into deep relaxation.
You can stay here, simply breathing into deeper relaxation for as long as you wish, or you may like to bring the oval of light back out to surround your body and work your way back in again.
When you are ready to close the practice, gently release the visualisation of the light, remaining mindful of your breathing as you allow it to settle back to its own natural rhythm ~ here you may like to notice whether your natural breathing has changed in any way since the outset of your relaxation. When you feel ready, roll onto one side for a moment and bend your knees up towards your chest, then making small movement before you push slowly back up to sitting, using a deep breath in to avoid feeling light headed as you rise.
FOR PREGNANCY
Before you close the practice, you might like to bring the oval of light to your baby and as you breathe you can surround your baby with protection, gifting well-being and relaxation to your little one, knowing that as you nourish and nurture yourself, so you nourish and nurture your baby with every breath.
Lucy Barlow. 2011.
