Oh my it has been a while. But as the title of this post reads, even blogs need a sivasana once in a while.
To make it up to you I will post below a wonderful script for 61 points relaxation. This is a powerful way to shift from our sympathetic nervous system (fight or flight response) to our parasympathetic nervous system (rest and digest). The wonderful and surprising thing about our bodies is that we can trick them into a parasympathetic state. Simply by recreating some of the actions that occur during that state, our body will start to shift. Deep, slow breaths, which in turn cause our heart rate to decrease, which allow us to slow down and notice the tension in our body - and voila we are in a parasympathetic state of being.
Enjoy a deeper, calmer state of being.
61 Points Relaxation
Lie in sivasana.
Begin to slow down your breathing – taking deeper inhales and longer exhales.
Become aware of your right thumb and mentally say ‘right thumb’ without moving. Bring your awareness to:
Right hand thumb, first finger, second finger, third finger, pinky finger, palm of the hand, back of the hand, wrist, lower arm, elbow, upper arm, shoulder, armpit, waist, hip, thigh, knee, calf muscle ankle, heel, top of the foot, sole of the foot, right big toe, second toe, third toe, fourth toe, fifth toe.
Now go to the left side. Become aware of the left hand thumb, first finger, second finger, third finger, pinky finger, palm of the hand, back of the hand, wrist, lower arm, elbow, upper arm, shoulder, armpit, waist, hip, thigh, knee, calf muscle ankle, heel, top of the foot, sole of the foot, left big toe, second toe, third toe, fourth toe, fifth toe.
Next move to the back of the body. Back of the head, back of the neck, right shoulder blade, left shoulder blade, right buttock, left buttock, right heel, left heel.
Now the front of the body. Top of the head, forehead, right temple, left temple, right ear, left ear, right eyebrow, left eyebrow, middle of the eyebrows, right eye, left eye, right nostril, left nostril, whole nose, right cheek, left cheek, upper lip, lower lip, both lips together, chin, neck ,right collarbone, left collarbone, right side of the chest ,left side of the chest, middle of the chest, navel, upper abdomen, lower abdomen, right leg, left leg, right arm, left arm, the whole of the head. The whole body, the whole body, the whole body.
Become aware of the body lying on the floor. Bring your awareness to the points of contact between your body and the floor. Both heels are on the floor and there is a point where they touch the floor. Now, from the top of the body. The head and the floor, the back and floor, the right hand and the floor, the left hand and the floor, the right elbow and the floor, the left elbow and the floor, the buttocks and the floor, the hamstrings and the floor, the heels and the floor. Imagine the meeting points of the body and the floor, the whole body and the floor. The body is on the floor. Become aware of the whole body, the whole body, the whole body.
Slowly bring your attention back to the room, making small movements with the body. Roll to your side and come back to sitting.
To learn more about Dr. Robin visit stayactive.ca
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