Taking a comfortable seated pose in which you can be both upright and relaxed.
Taking a few deep exhalations and with every exhale relaxing the body a little more.
Relaxing in particular the belly allowing the belly to move with the breath.
Becoming aware of what's present in this moment.
Starting to close the back of your throat very lightly to make a little sound to move to Ujjayi Pranayama.
Making this a little sound like a summer breeze.
Imagining that the energy travels up on the inhale and down on the exhale.
Allowing the energy to move from your lower abdomen,
The root of your spine and your pelvic floor all the way up to the top of your head.
And with the exhale all the way down.
Noticing how the body expands into all dimensions with the breath.
Allowing the breath to travel,
Not to stop in the throat,
To travel all the way up to the top of the head and on the exhale.
The body relaxes but the heart stays open.
Expanding the heart on the inhale and on the exhale relaxing but keeping the body upright and the heart open.
Starting to breathe through the heart.
The energy is still traveling from the root of the spine to the top of the head and from the top of the head through the heart to the root of the spine.
Keeping the heart open as you inhale and exhale.
And if you like,
Giving the breath a quality.
Quality of kindness,
Gentleness or ease.
See what works for you in this moment.
Breathing through the heart space,
Allowing the energy to travel from the root of the spine to the top of the head and back.
Endowing it with this quality of kindness,
Ease,
Spaciousness.
Maybe on the inhale feeling the body with this quality that you choose.
And on the exhale spreading it through the entire body.
Breathing into the heart space and out from the heart space into the entire body.
Staying with the breath,
Gentle soft Ujjayi Pranayama.
Maybe noticing this quality of kindness and ease,
Expansion.
All right.
Staying with the breath,
Breathing into the heart's face.
Keeping the heart open as you exhale.
Long,
Even breath.
Breathing into the heart.
Breathing again with this quality of your choosing.
Breathing it into the heart space and out into the entire body.
Breathing again with this quality of your choosing.
Staying with the breath,
Letting go of Ujjayi Pranayama.
Soft inhale,
Soft exhale.
Maybe just for a few moments being fully present in that quality of your choosing.
Feeling the quality in your body,
In the room around you.
Maybe taking a few deep inhalations,
Reorienting to the room around you,
Preparing yourself to open your eyes and come back to the room.
