It’s common for the end of class to get
hijacked. You run out of time, participants leave early, or you have to prepare
for the next class. You can, however, learn to command, tame and direct energy
and positively impact students. Use the following script to treat them to a
reclining meditation designed to elicit deep relaxation.

Settling Down—Progressive Relaxation

“Please make yourself comfortable lying
down. If you are feeling any strain in your lower back, please feel free to
bend your knees, place your feet slightly apart and let the knees fall inward.
Invite your body to rest, and take a few deep, cleansing breaths. Let all the
accumulated moments of your day fade. If you find that you are leaning into the
future, gently bring yourself back to focusing on your breath. Drop into your
body and remain as present as possible.”

(Pause)

“Now begin to tighten the muscles in your lower body: curl your
toes, flex your feet, squeeze the muscles around your knees, tense your
buttocks and activate the abdomen. Feel your entire lower body contracted;
strong, tense and active. . . . As you exhale, let everything go and let the
feet flop apart. . . . Fully feel any sensations that arise.”

(Pause)

“Now become aware of your upper body. Make a fist, flex your
wrist, squeeze the muscles around the elbows and shoulders, draw the shoulder
blades together and tense the neck. Keep clenching your upper body . . . tight,
tighter, as tight as you can. Now exhale and let all that tension go. Turn your
palms up as your arms rest beside your hips.”

(Pause)

“Start to feel the tension building in your jaw. Clench your
teeth, scrunch all the muscles in your face, and close your eyelids as tightly
as you can. Stretch the skin on your scalp. Keep holding, holding. . . . Exhale
and release.”

(Pause)

“Now open your mouth as wide as possible, stick your tongue out
and open your eyes wide, wider, even wider. . . . Keep squeezing. . . . Don’t
worry, no one is looking! Now let all that tension go and release.”

(Pause)

“As your entire body relaxes, lie still and observe your internal
energy rhythms.”

Going Deeper—Restorative Relaxation

“Close your eyes and roll them back as if
to look at the space between your eyebrows. Let your internal gaze rest there;
relax the muscles around your eyes. Swallow, and let your tongue rest near the
back of your throat. Part your teeth inside your mouth and allow the jaw to
slacken. Bring just a hint of a smile to your face and breathe naturally.”

(Pause)

“Feel the floor beneath you. Notice how it supports you, and
sense the security that comes with that. . . . Become aware of the air around
you and how it interacts with the exposed parts of your skin. You are embraced
by the earth from below and the sky from above. … Feel the reassuring power
of this embrace.”

(Pause)

“To the best of your ability, keep your mindscape a sacred space.
Imagine a vast, blue sky. The thoughts, images, sounds, internal dialogue and
sensations are simply clouds passing through your sky. Sometimes they are dark,
thunderous clouds; sometimes they are light, fluffy clouds; and other times the
clouds just dance on the edges of your awareness. Allow the clouds to pass
through your mind without reacting to them. Just rest, . . . surrender, . . .
soften, . . . allow.”

(Long pause, 1–2 minutes)

Transitioning Back Into Life

“Breathe deeply. . . . Bring your
awareness fully into this moment. . . . Gently wiggle your toes and fingers,
ankles and wrists. Stretch your arms, open your mouth and draw a deep breath,
purposely initiating the yawn reflex. Sigh out any stagnant energy. Draw your
knees to your chest one at a time and give yourself a hug. Rock your spine
forward and back, rocking yourself up to a sitting position of your choice. Sit
tall, and bring your hands into prayer pose in front of your heart. Feel the
energetic residue of your efforts today and acknowledge your commitment to
health. Briefly recollect your inspirations and motivations for wanting to be
here today.”

(Pause)

“Thank you for sharing your energy with me today. Namasté (or Be
well, Take care, Good night, etc.).”

Marla Ericksen
is the 2002 and 2007 Can-Fit-Pro Presenter of the Year, a yoga and meditation
teacher, an international fitness presenter and a clinical exercise
rehabilitation specialist. Learn more about her at www.marlaericksen.com.