As with most pranayama and restorative sessions, the warm-up will be reversed. So, instead of warming up to enable us to get into the more strenuous poses, we will instead be slowing ourselves down — quietening our minds and bodies — in preparation for the deep relaxation that we are looking to achieve through guided meditation.
So, in the first half of the class, we will go through an asana practice, holding each pose for longer than usual. This will give us an opportunity to observe and become aware of the sensations that are hidden deep beneath the surface, and to slow down in a more gradual and natural way.
A big part of the pranayama session will be done in the seated position. It takes time and experience to get to a state of internal calmness in the seated position. And an image that can help in achieving a neutral state is that of the horizon out at sea on a clear day: it stays broad and levelled, unperturbed. As you practice your meditation today, try to bring up this image in your mind as a reminder of the state you are aiming to achieve.