The best part about savasana is quieting the mind chatter. Mind chatter can make you crazy. It's incessant mind talk: past conversations, mental checklists, concerns, thoughts, ideas, grocery lists - all buzzing around without ceasing. While it will never fully go away, it can be quieted down. And when it's shushed for a few minutes, it is very refreshing and rejuvenating. Savasana is about letting go completely.
Here's one way to quiet the mind chatter and so you can feel refreshed.
You may want to set a timer on your phone for 10-15 minutes. There's a great app for smart phones called: Mindfulness. It allows you to set a meditation timer with a gentle chime to begin and end the session.
Get comfortable & relax:
- Lie down on your back.
Make sure you're warm enough because you don't want to interrupt relaxation with thoughts of, "I'm cold". Use a blanket. You can even put a mask over your eyes to block light.
- Extend your legs straight out, staying loose in the hips so your feet naturally flop open. You could also put a pillow or bolster under your knees.
- Arms are extended away from the body with palms facing up. Let the fingers curl naturally.
- Roll your head gently from one side to the other, then re-center it.
- Take a long, slow deep breath in. Hold it a moment. Then exhale slowly and completely.
- With each exhale, allow the body to let go of tension and to feel more relaxed.
- With your mind's eye, scan your body, looking for areas that are tense. Focus on the tense area and breathe deeply, in and out a couple of times.
- Allow your body to relax and loosen with each breath.
One you've relaxed the body, begin to focus solely on the breath. Try these breathing variations to help relax and shush the :
- Let your inhale and your exhale be of the same duration. You may breathe in for a count of 6, then exhale for a count of six (or whatever your number is)
Repeat this several times, continuing to allow your body to relax.
Same Duration with Pause
- Next, keeping the inhale and exhale the same duration, pause between the breaths. Inhale for 6, pause for 2, exhale for 6, pause for 2.
Repeat several times.
- Next, let your exhale be 2 counts longer than your inhale. In for 6, out for 8. Repeat several times.
Notice how your body feels.
Notice how your mind feels.
Did you relax?
It can take some practice, but I guarantee that just focusing on the breath for a few minutes is very relaxing and refreshing.
Take time to shush the mind jabber. It's SO worth it!