JW Wellness Yoga & Pilates School

Samples of Savasana & Guided Meditation

 

 

 

Guided Savasana on Body Awareness

 

 

Feel the connection between your body and the floor.

Notice each point that connects your body to the floor.

 

Begin to feel the heaviness of the body sinking into the floor.

Now come to notice the breath. Feel the belly rise and fall. Feel the chest rise and fall.

Begin to feel the lightness of the body as you bring awareness to your breath. The body is completely relaxed. The mind is completely aware. The body is feeling light.

Bring awareness to the toes. Feel the toes on the right foot. Envision your toes attached to your left foot. Left big toe...fourth toe...third toe...second toe...pinkie toe. The left foot. The heel. The sole of the foot. The ankle. The whole of the left foot. The right foot. Right big toe...fourth toe...third toe...second toe...pinkie toe. The right foot. The heel. The sole of the foot. The ankle. The whole of the right foot. Both feet together.

 

The left leg. The shin. The calf muscle. The knee. The thigh. The left buttock. The whole of the left leg. The right leg. The shin. The calf muscle. The knee. The thigh. The right buttock. The whole of the right leg. Both legs together.

 

The hips. The lower back. The middle back. The upper back. The whole back. The whole back. The whole back.

Left shoulder blade. Right shoulder blade. Left shoulder. Left upper arm. Left elbow. Left lower arm. Left wrist. Left hand. Right shoulder. Right upper arm. Right elbow. Right lower arm. Right wrist. Right hand. Both arms together.

The chest. The ribs. The belly. The whole of the front body. The whole of the front body. The whole of the front body.

The neck. The back of the head. The forehead. The left eyebrow. The right eyebrow. The space in between the eyebrows. The left eye. The right eye. The left cheek. The right cheek. The jaw. The tongue. The lips. The chin. The throat. The whole of the head. The whole head together. The whole body together.

Feel the lightness of the whole body together.

Relax and feel heavy. Sink into the floor. Relax the whole body.

Relax.

Feel the body connected to the floor.

Feel the awareness of your body.

Begin to make small movements.

Open your eyes.

 

 

Guided meditation Focusing on Breath to Produce Calmness

 

 

Place one hand on your belly and one hand on your chest.

Begin to feel the chest rise and fall. Begin to feel the belly rise and fall.

Inhale.

Exhale.

Continue with your natural breath, feeling the air enter through your nostrils, then exit through your nostrils. Continue to feel your breath.

 

On the next inhale, feel the belly rise, then the ribs expand and finally the chest lift, coming to the top of the breath below the throat.

On the exhale, the breath leaves the chest, ribs fall, belly contracts.

Continue with this breath feeling all three parts of the breath and think to yourself, belly, ribs, chest...chest, ribs belly.

Repeat this breath three more times.

 

With the third exhale, begin to feel the breath as a wave coming up from the belly and rising to the top of the breath beneath the throat.

Hold this breath for two counts, then let the breath go in a wave from the chest out the belly.

Continue with this wave-like breath, rolling in and up, then counting to two, and rolling out like a tide.

Feel the fluidity of the breath. Feel the complete cycle of the breath. Focus only on the breath.

Finish a final cycle of this breath and after the complete exhale, return to the natural breath.

Feel calmness in the breath.

Feel ease and steadiness.

When you are ready, open your eyes.

 

 

Guided Meditation using Imagery for Mental Control

 

 

Take a slow, deep inhale and a complete exhale.

As you begin awareness of your breath, start to notice what thoughts are going through your mind.

What are you thinking about?

Do not get caught up in your thoughts, but just begin to notice them as they travel across your mind. Let them go as they pass, and watch them come and go.

Continue to breathe deeply.

I will begin to describe settings. Allow your mind to jump immediately to those settings. Let your mind be free to travel, and do not become attached to any one setting or image. You are a traveler jumping from place to place in your mind. Now we will begin.

An ocean. A deep, blue ocean. A beach with white sand. A seagull flying over the sand. Pelicans chasing the current over the waves. The waves crashing on the beach. The white sand. The desert. Cactus in the desert. Blue sky. Blue, cloudless sky. Birds singing. A walled garden. Lush, green grass. Storm clouds. A cool breeze. The crack of thunder. The dark sky illuminated by lightning. A long, dirt road stretching toward the horizon. A grove of olive trees. A farmer. A woman pulling water from a well. Children playing in the distance. A tall tree, stretching up to the sky. Blue sky. Warm sun. Mountains in the distance, topped with snow. A farmhouse. A stable. Horses enclosed in a corral. Sunset. A flock of black birds in the sky. The hoot of an owl. The sounds of crickets. An old front porch with a swing. A glass of cold lemonade. A warm chair next to the fireplace. A gray cat curled on a small rug. An old woman sipping tea. A rose garden in full bloom. A robin with a worm in its beak. A hammock. Cool, dry concrete. A church with tall spires. White, puffy clouds. White dove. Burning candle. Flickering flame. Burning candle. Burning Candle.

Now take a slow, deep inhale.

Long, complete exhale.

Open your eyes.

 

 

Meditation for Feeling Sensations

 

Find awareness of your breath. Total awareness in your breathing. Notice the inhale. Notice the exhale.

Begin to feel the belly expand with each inhale. Feel the belly contract with each exhale.

Feel the breath coming in through the nostrils and filling the lungs. Feel the breath exiting through the nostrils as the lungs deflate.

Relax the breath.

Relax the breath.

Find a feeling of heaviness in the body. Feel the heaviness. Feel each part of your body, from the toes to the top of the head become heavy. You are so heavy that you sink into the floor. Find that awareness. Feel the heaviness.

 

Now become aware of the lightness in the body. Awaken that lightness in each part of the body, from the top of the head to the tips of the toes. Every part of the body is light and weightless. The body becomes so light that it might float off the floor. Be aware of this lightness. Feel this lightness.

Now find the feeling of being cold. Find that sensation of being chilled to the bone. Imagine facing the icy wind of winter head-on. Imagine walking barefoot on a slab of ice. Your feet are cold. Your bones are cold. Your body is cold. Be aware of that feeling of coldness. Feel the cold.

Now turn to the feeling of heat. Find that experience of heat all over the body. Imagine a hot, humid day, no wind, the sun beating on your skin. Imagine sitting in a sauna, warm steam rising and filling the air with heat. Be hot. Feel the heat. Be aware of the heat.

Now move into the experience of pain. Concentrate on the feeling of pain, emotional pain. Physical pain. Become aware of that pain. Sit with this feeling of pain.

Now bring in the feeling of pleasure. Completely submerge yourself in pleasure. Relive any past experience of pleasure, either physical or mental. Be in that moment. Feel the pleasure. Be aware of that pleasure.

Now come back to your breath.

Notice the calmness of your breath, the evenness of your breath. The inhale. The exhale.

Open your eyes.

 

 

Magical Color Shower Guided Meditation

 

The first thing to do is to become conscious of your breath.

Inhale … and exhale. Inhale, feel the air fill your body, and exhale, feel your body release tension and stress. Feel the air fill your body, and feel your body release all of the energy that no longer serves you.

Our next step is to become aware of your physical body. If you need to adjust your position to be most comfortable do so now. Scan your body looking for areas of tension. Look for areas of concern; Areas that cause pain. Visualize the breath filling the problem area, and on the outbreath, visualize all the tension and stress leaving your body.

Starting from your crown – feel the stress and tension melt away. Your forehead, your eyebrows, your eye, your cheeks, your jaw, your tongue, the back of your head and your neck. Feel the tension just melt away.

Over your shoulders, into your upper arms, down past your elbows, into your forearms, past your wrists, into your hands and fingers. Feel the energy flow through your crown, down your arms and out your hands.

Immediately you should feel more relaxed, more at peace, and more in tune with yourself. Stay aware of your breathing as we continue with the physical relaxation.

The front of your chest, the back of your chest, your solar plexus, and your lower back, your stomach, your groin, your hips and upper legs. Feel the tension melt away.

Over your thighs, to your knees, front and back. Your calf muscles and your ankles. Feel the flow of energy, flow smoothly from your crown, encompassing your arms and torso, legs and ankles, and finally your feet. Feel the energy flow freely from your toes.

And while aware of your breath, you should now feel complete, relaxed, and in tune with yourself.

From this position, we begin the guided imagery.

Imagine stepping into your shower. But know this time, the shower is magical. The water comes out at the perfect temperature. Just stand there and feel the warm water run over you. Keep your breathing relaxed, so it’s nice and deep and slow.

The warm water has now washed away all stress and all tension. Look down to your feet, and see all of your tension and stress simply be washed away.

And now the water starts to change color. Firstly, the water turns into a beautiful vibrant red. The red water pours down and energizes you, right to your core. Just stand there a moment and feel yourself infused with the beautiful vibrant red. Now feel this color washing away all of your fears. Without any resistance, they are simply washed down the drain and taken away, it’s that easy. Release your fears to the warm red water. And you are now free from fear.

After a moment, the water starts to change color again, and this time, it becomes a brilliant shade of orange. Orange opens you to experience joy and allows you to release shame and guilt. Feel the orange wash over you. Feel the orange color wash through you, washing away all that no longer serves, making more space for joy.

And then the water becomes a bright shade of yellow. Feel the yellow water cleanse emotional pain. Realize that some things are out of your control and you can best handle them when you are calm and collected. Feel your body strengthen and become more secure. Yellow clears the mind and invigorates the digestive system. Take a nice deep breath and feel the clarity within.

Now the water turns to a brilliant shade of green – balancing and restoring the physical body. Green purifies the whole system, renewing your expression of love and forgiveness. Just as you love – you are loved. Feel the green water open your heart to all the love you deserve. Know that you are connected to all.

Then the water changes to a beautiful, cooling, magical blue. This blue enhances self-expression, allowing you to speak your truth, the universal truth. Feel the blue all around you, allowing you to express yourself, according to your true-self. Tilt your head back so that the blue water falls right on your throat. Let the warm water relax all the muscles of your neck. Breathe in and out freely.

The water changes color again. It now changes to a color containing indigo and purple. Feel it land on your crown and wash all over you. Indigo and purple stimulates your own healing power and wisdom. Indigo stimulates your third eye and intuition, and purple increases your cosmic connection. Feel the calming influence of the velvet dark colors of indigo and purple.

And finally, the water turns to a brilliant glowing white light. Feel it embrace you, warm and pure. This heavenly white takes away any pain and heals any hurt. It shows you the peace and joy within your own spirit. Take this moment to enjoy the white light that surrounds you, that fills you, that holds you secure.

Enjoy how you feel. Enjoy being yourself. Know that you are perfect. And as you bathe in the white light, know that you are now cleansed inside and out, in body, mind and spirit. You are standing in peace and harmony, with yourself and the world, both physical and spiritual.

So appreciate the last bit of this magical color shower. Take a few refreshing breaths before you turn off the taps and step out of the shower.

As you towel yourself dry in your imagination – feel your body. Feel that your muscles are relaxed. Feel that your energy has been revitalized. Feel that your spirits are fresh, your mind is clear, and you are looking forward to what is to come.

Become conscious of your breath, and you have now been cleansed and invigorated. Wriggle your toes, wriggle your fingers. Adjust your position and slowly open your eyes. And welcome back.