
As a somatic yoga teacher, I find great joy in weaving body awareness techniques into my practice, gently guiding my students to appreciate the profound connection between the body and the mind.
Here is a script I used at my most recent yoga class this past Thursday at the Maxville Sportsplex, please feel free to use it.
Begin by laying comfortably on your mat, allowing your arms to rest by your sides and your legs to stretch out gently.
Take a moment to explore your body’s weight, lifting your shoulders softly and then letting them melt back into the mat. Raise your hips with ease, then release them back down. Let go of any tension, softening through your jaw.
Now, bring your attention to your breath. Notice the gentle expansion of your ribs as you inhale, and the way your middle thoracic spine flattens against the mat, your shoulders broadening with each breath. As you exhale, feel the comforting compression.
Continue to embrace this simple breath awareness, inhaling and exhaling through your nose, allowing each breath to soothe you.
Let’s transition into a body scan. Start by directing your attention to the top of your head. Feel the base of your skull resting against the mat. Notice the sensation of your hair surrounding your head.
Bring your awareness down to your forehead and brow. Feel their softness and smoothness, as if someone is gently caressing your head, easing away any tension.
With your eyes closed, observe the darkness or the subtle hints of light that may be peeking through. As you shift your awareness from the crown of your head down to the tip of your nose, notice the breath flowing in and out of each nostril. Shift your focus to your mouth, feeling your lips, the hinge of your jaw, and your tongue. Notice how your tongue rests, whether your lips are parted or pressed together. With each inhale, allow yourself to soften and feel smoothed.
Now, drop your awareness down into your neck. Observe any tension or movement that arises with your breath. Send your awareness to the tops of your shoulders and shoulder blades. Can you feel the supportive embrace of the mat beneath you?
As you move down into your upper arms and elbows, take note of their position. Are you allowing space for your limbs, or are they drawn close to your body?
Continue your journey into your forearms and wrists. Feel the gentle connection between your skin and the mat.
Slowly shift your attention to your hands, exploring the sensations in your palms, fingers, and the backs of your hands. Gently make a fist, then release, allowing each finger to rest in its natural state.
Return your awareness to your chest, resting here for a moment. Notice the rise and fall of your chest, as your breath animates your body.
(Allow a few moments of deep, calming breaths here)
Now, let your awareness drop down into your stomach. Allow it to soften and relax. You may notice the gentle rise and fall of your breath here as well.
Move your awareness down into your hips and pelvis. Feel the grounding support of the earth beneath you.
As you transition to your thighs and knees, observe how they rest on the mat. Are your thighs touching, or is there space between them? Simply observe without judgment. Gently firm your thighs, then allow them to release.
Drop into your calves, shins, and ankles. Notice any sensations as you bring your awareness across each part.
Finally, move to your feet. Begin with your heels, then explore the arches, the balls of your feet, and each of your toes, all the way to your big toe. Notice which parts are connecting to the mat.
Take a moment to scan your awareness slowly back up your legs, through your hips, stomach, chest, and all the way to the top of your head.
Rest here, embracing the stillness.
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“In the stillness of the mind I saw myself as I am - unbound”
— Nisargadatta Mahara
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