FIRST EXERCISE OF SESSION (1.5 minutes)
Lie on your back with legs in a crooked position. Bring the palms of your hands together in front of/above your throat - as far in front of/above your throat as
you can – your fingers pointing away from your feet. Exhaling, press your hands together – slowly increasing the pressure of the hands against each other as you exhale.
Inhaling, gently release the pressing of the palms against each other. Continue this for 4 to 6 more breaths.
SECOND EXERCISE OF SESSION (2.5 minutes)
Lie on your back, with a rolled-up towel placed so that it is oriented along your spine, with just the thoracic part of the spine (upper back) resting on it. Have your legs
straight, resting along the floor, and encourage your lower back to relax downwards. Lift your arms to point upwards, and then bend your elbows to bring your forearms
parallel to the floor, pointing away from your feet. Maintaining this shape of your arms, swing them sideways to rest your forearms and elbows on the floor. Relax, resting
your awareness either on the openness of your chest or on the gentle movement in the abdomen with your breath. To release, bend your knees, drawing your feet to
your buttocks. Reverse the arm movements for getting into the pose and then being your knees to your chest and roll over onto your side. Remove the towel and roll
onto your back again.
THIRD EXERCISE OF SESSION (2 minutes)
Lie on your back with legs in a crooked position. Rest your arms on the floor at shoulder level (“T-shaped” with your trunk). Rotate your arms to bring the palms to
face away from your feet, and bend elbows to bring hands to shoulders; also, bend your wrists and fingers so your fingers are curled against your shoulders with fingers
pointing towards elbows. Inhaling, uncurl one arm so that it ends up straight, resting on the floor at shoulder level – and, at the same time, turn your face to look along the
length of this arm. Exhaling, curl your arm inwards returning it to the starting position and, at the same time, return head back to centre. Repeat to the other side. Repeat
2 to 4 more times to each side.
FOURTH EXERCISE OF SESSION (4 minutes)
Lie down in a comfortable position and practise a relaxation method of your choice.
Imagine you are surrounded by a beautiful pale blue halo, that is protecting you and keeping away from you anything that might get in the away of peacefulness and
harmony. Imagine yourself lying in a clear space inside a protective blue halo – feel yourself safe and protected and so allow your mind to relax. Enjoy resting in the
peacefulness of the clear space of the blue halo. Remember not to rush sitting up (and then standing) after practising relaxation as it causes one’s blood pressure to
lower, which can cause dizziness if one moves too quickly.