Ten minutes, five segments. The long silence in segment four is the pose — everything else is arranging the room around it.
Setting up the pose
2 min[still teaching here — clear and practical, the softness comes later]
Come down onto your back. Take your time getting there.
Let your legs go long and let the feet fall open to the sides. Arms a little away from the body, palms facing up. [pause for 15 seconds — they are still arranging themselves]
If your lower back is complaining, put a bolster or a rolled blanket under your knees. It changes the whole pose. And take a blanket over you if there's one nearby — you'll get cold in here faster than you expect once you stop moving. [pause for 20 seconds]
Let your eyes close. This is the last pose, and it's the one the rest of the practice was for.
Letting the body go
2 min 30[slowing now — one instruction per breath, no faster]
Take one deep breath in through the nose. And let it go through the mouth, with a sound if you want one. [pause for 10 seconds]
Now let the breath go back to normal, and stop managing it. [pause for 15 seconds]
Let the weight of your legs go into the floor. [pause for 20 seconds]
The weight of your hips. Your back. Your shoulders. [pause for 25 seconds]
Let your jaw come apart slightly. Let the tongue rest. And let the muscles around your eyes be soft — that's usually the last place to let go. [pause for 30 seconds]
Handing it over
1 min[the last thing you say before the silence — make it land, then stop]
You've done the work. There's nothing left to hold and nowhere to be. [pause for 20 seconds]
If the mind starts making lists, let it, and let the lists go on without you. [pause for 20 seconds]
I'll leave you here for a few minutes.
The silence
3 min 30[say nothing. This is the pose. Three and a half minutes, timed — do not shorten it.]
[complete silence — 3 min 30. If teaching live, walk the room quietly or sit still; do not adjust anyone unless you have asked beforehand.]
Coming back
1 min[very quiet on the first line, then build across four — never one jump]
Start to come back. Small movements first — fingers, toes. [pause for 15 seconds]
Reach your arms overhead and take a long stretch through the whole body. As long as you want. [pause for 15 seconds, voice coming up]
Draw your knees in, and roll onto your right side. Rest there a moment with your head on your arm.
And when you're ready, press yourself up to sitting — head last, so the head comes up after the spine rather than leading it.
Take a moment before you open your eyes. Thank you for practising.