Guided Relaxation: A Script for Yoga Teachers
As you settle into savasana, yoga's relaxation pose, relax the weight of your body into the support of the floor. Notice how the back body makes contact with the support. Relax the back of your legs....the back of your hips....your lower back, middle back, and upper back. Relax the back of your shoulders....the back of your arms....the back of your neck....and the back of your head. Make any adjustments you need to, to relax the back of your body into the ground more fully. Relax into the support of floor, completely.
Now, notice the weight of your body. Notice the weight of your legs, as they rest on the floor. Let your legs be heavy. Let your feet and toes relax. Release them completely. Let go. Notice the weight of your hips and pelvis, as they rest on the floor. Let the weight of your pelvis sink into the floor. Let the sacrum drop towards the floor like a heavy stone dropping to the bottom of the ocean floor. Notice the weight of your rib cage. Let the back ribs melt into the floor. Let the belly expand with each inhalation. As you exhale, let the belly sink. Notice the weight of your shoulders and arms, as they rest on the floor. Let your arms be heavy. Let your hands and fingers relax. Release them completely. Let go. Notice the weight of your head, as it rests on the floor. Let the head be heavy. Release your neck and throat completely.
Relax the muscles of your face....relax your eyes....your cheeks....your forehead and eyebrows....relax your jaw....relax your whole face.
Notice your breathing. Notice each inhalation as it enters the body, and each exhalation as it exits the body. Let your breathing be soft, full, and easy. Continue to observe the breath, letting the body sink deeper and deeper into relaxation. Let the body sink deeper and deeper into the support of the floor.
[Let students relax in savasana. When you are ready to bring them out, continue.]
Notice your breathing. Notice each inhalation as it enters the body, and each exhalation as it exits the body. Let your breathing be soft, full, and easy. Notice your whole body, including your feet...your legs.....and your hips, as they rest on the floor. Notice your belly and back, breathing easily. Notice your arms....your hands...your shoulders and chest. Notice your neck, your head, and the muscles of your face. Notice the whole body. Notice the whole body, supported by the floor. Notice how easy it is to be in your body, in this moment. Feeling fully supported, in this pose, and in all areas of your life.
When you're ready to begin moving out of savasana, begin to gently move the fingers and toes. Let some sensation spread into the hands and feet. Stretch or move in any way that feels good....then roll onto your right side, and rest there. Breathe easily.
[Take your time with the script, reading slowly and leaving lots of pauses. Use a relaxed, plain speaking voice - you don't need to sugar coat the script by trying to sound like a hypnotist! Students will fade in and out of listening; they do not need to hear or follow every command for this to be a deeply relaxing experience.]