Set your timer for 3, 5, 7 minutes for beginners and 9 to 11 to 20 minutes for intermediate practitioner.
Come to a seated meditation posture or, if you are doing yoga on-the mat, in Savasana.
Allow your body to sink into the seat and your feet into the floor, toes spread open.
Become aware of your breathing; begin focusing on the yogic breathing.
Bring your awareness to your eyes. Inhale deeply and as you exhale, allow your eyes to relax. Imagine your eyes sinking back into you head. Let go of the tension in all the tiny muscles around your eyes. Allow your eyes to rest as you send love and gratitude to your eyes for allowing you to see.
Bring your awareness to your mouth. Inhale deeply and as your exhale, allow your mouth to relax. Allow your jaw to relax. Bring a smile smile to your lips. Smiling releases the tension in the hundreds of muscles in your face. Feel the tension release in your cheeks, your jaws, your throat. Breathe.
Inhale; bring your awareness to your shoulders. Exhale; allow your shoulders to relax.
Let go of all the accumulated tensions in your shoulders. Breathe.
Deep inhalation, bring your awareness to your arms. Full exhalation, relax your upper arms, your elbows, your lower arms, your wrists. Breathe, and relax your fingers. Wiggle your fingers a little to help all the tiny muscles to relax, let go of all the tension. Be mindful of your body and your breath.
Inhale; bring your awareness to your heart. Deep exhalation, allow your heart to relax. Your heart beats for you day and night. E mbrace your heart with mindfulness and tenderness. Breathe.
Deep inhalation, bring you awareness to your legs. Exhalation, allow your legs to relax. Release all the tension in your legs, your thighs, your knees, your calves, your ankles, your feet, your toes, including all the tiny muscles in your toes. Wiggle your toes a little to help them relax even more.
Deep inhalation, retain your breathe, deep exhalation. Imagine your entire body becoming light; now imagine your body floating on the water. You have nowhere to go, nothing to do, nothing to see. Surrender completely. Notice how your breath is slowing down. Each inhalation and each exhalation is effortless.
<After at least two minutes pause…>
Bring your awareness back to your breathe. Be mindful of your abdomen rising and falling, your chest rising and falling Bring your awareness back to your body. Gentle shake of your arms and legs, wiggle your toes and fingers.
Come back to your normal breathing
Rub your palms under they are warm, cup your eyes with your palms. Part your fingers apart and slowly open your eyes.
Maintain your calm state of mind. Do not suddenly become active. Drink plenty of water and enjoy the effect of your deep meditation experience..
Namaste — Cathi