Find a comfortable seat,
Tall spine,
Soft heart.
Rub the hands.
Three deep breaths,
Cleansing arrival.
Let the eyes close,
Awareness inward toward the third eye.
Hands relax down,
Breathe normally.
And arrive in your space for meditation.
Call any parts of you that are elsewhere to this moment.
Sense the energy of your breath.
Feel the sensation of breathing,
The expansion.
In the chest first,
But radiating outward from there.
Not just the mechanical movement,
But the vibration of life coursing through you.
Feel the weight of your body.
Connection to the earth and allow yourself to sink down.
Resting firmly on whatever's supporting you.
Draw the pelvic floor up towards the crown of the head just a couple of times.
And let you to the flow of energy.
Moving from the root and through the root of the body.
Allow awareness to rise up,
Resting briefly at the lower abdomen,
The solar plexus.
Pausing at the heart.
Sense a flowering at the heart.
Allow the shoulder blades to relax,
The shoulders to soften.
And throat.
Third eye.
And the crown.
Sense a bidirectional flow of energy moving up and down your spine now.
And bring the thumb to the tip of the ring and pinky fingers.
Pointer and middle fingers together,
Face up.
Let them rest on the knees as you inhale.
Sense a flow of energy rising in and up the body from the root to the crown of the head.
Exhale,
Bring the middle and the ring finger together,
Pointer and pinky reaching straight out,
Palms face down.
And sense the energy moving down and out.
Again.
Inhale,
Ring and pinky finger are together.
Peace fingers together,
Palm face up.
Energy in and up.
Exhale,
Turn palms face down.
Middle two fingers together,
Pinky and pointer extended.
Energy.
Down and out.
Continue.
Inhale,
Palms up.
Sense the energy flowing in and up.
Palms down,
Exhale,
Energy down and out.
And if you lose track of the hand movements,
The mudra,
Stay attuned to the flow of energy.
And if shifting the mudras feels too complex,
You can simply take thumb and first finger together and revolve palms up and down.
Gaze in awareness deeply inward.
Observe the mind,
The flow of the energy.
And if you become distracted,
Simply come back.
Favor with curiosity and innocence the practice.
No judgment,
No shame.
Take one more round.
Relax the hands on the knees,
Breathe normally.
Observe.
Feel a free flow of energy throughout the body.
Connection to the earth,
To the cosmos.
Return to your intention.
Or perhaps there's an affirmation that is suiting you today.
Invite it into the still space.
Bring hands to heart center.
And as you breathe,
You can feel the energy flow in and out.
Bring hands to heart center.
Close with an om.
Om.
Two breaths with the silent vibration of om.
Close to the third eye.
The deepest of gratitude and humility.
And bowing to the unity and connection that exists between all things.
We are one.
