Читать книгу Personal Development With Success Ingredients - Mo Abraham - Страница 56

1.Lie flat on your back, like our sleeping pose, preferably without any props or cushions. Use small pillow below your neck if needed.

2.Let the arms and legs drop open, with the arms about 45 degrees from the side of your body. Keep your legs apart and let your feet and knees relax completely, toes facing to the sides and your palms open, facing upward. Make sure you’re warm and comfortable, and you may place blankets under or over your body if necessary. You may also place a bolster or blankets under the low back and/or knees to straighten your back.

3.Close your eyes, and take slow deep breaths through the nose. Allow your whole body to become soft and heavy, letting it relax into the floor. As the body relaxes, feel the whole body rising and falling with each breath.

4.Scan your entire body from the toes to fingers yips to the crown of the head, looking for tension, tightness and contracted muscles. Taking your attention to different body parts one by one, slowly relax your entire body. Consciously release and relax any areas that you find. You may rock or wiggle parts of your body from side to side to encourage further release.

5.Begin with bringing your awareness to the right foot, move on to the right knee. When you complete the first leg, move your attention on to the other leg, and so on, and slowly move upwards to your head, relaxing each part of the body. Release all control of the breath, the mind, and the body. Let your body move deeper and deeper into a state of total relaxation.

6.To release, slowly deepen the breath, wiggle the fingers and toes, reach the arms over your head and stretch the whole body. Keep breathing slowly, gently, and deeply and allow your breath to relax you more and more. The inhale energizes the body while the exhale brings relaxation. Drop all sense of hurry or urgency or any need to attend to anything else. Just be with the body and the breath. Surrender the whole body to the floor and let go. Make sure you don’t fall asleep!

7.After say 5-20minutes when you feel fully relaxed, keeping your eyes closed, exhale, bend the knees into the chest and slowly roll onto your right side. Stay in that position for a minute or so. When you’re ready, slowly inhale up to a seated position such as Sukhasana (Easy Pose) by taking the support of your right hand.

8.Keep your eyes closed and take a few deep breaths in and out as you gradually become aware of your environment and the body. When you feel complete, slowly and gently open your eyes.