So rooting into the sit bones,
Take a moment to roll the shoulders up to the ears,
Squeeze,
And roll the shoulder blades back and down,
Tucking the chin ever so gently.
Open up the spinal column,
Open up the channel in the back,
From the hips,
The pelvis,
Up to the cranium.
Breathing into this highway that runs along your body through the chakras,
Every breath swirling through the bones in your body,
All the little spaces that need a little more love,
Breathing in lots of light,
Relaxing the jaw.
Breathing in and out through the nose,
Slowing down the rhythm of your heart,
Slowing down the thoughts.
Breathing in and up through the root,
All the way up,
Exhale,
Empty,
Empty,
Empty,
Squeeze the navel,
Gentle inhale,
Gentle exhale,
Breathing in from the root of the earth to the root of your pelvis,
To your tailbone,
In and up,
Drawing that connection with Pachamama,
With the earth,
Letting her hold you and breathe with you,
Opening the crown up to Father Heavens,
The universal life force energy drawing from the root all the way up to the open crown.
Breathing in the prana,
Letting the stream move through the spine,
Up and down,
Beautiful,
Breathing in her life force,
Her nurture,
Pachamama,
All the way up to the heart.
What do you feel there?
Breathe it out.
Let yourself circulate the energy and the breath and the emotions,
Letting it move through you with the breath.
See if you can breathe some spaciousness into those spaces in your body.
Feeling the breath come in through the nostrils up to the top of the nose,
Down your throat into the heart,
To the belly,
Exhale out the mouth,
Relaxing the shoulders.
Coming back to any intention that you have for yourself that you want to see or feel within yourself,
An elevated version of yourself.
Breathing love into all the beautiful things that you already do have around you,
Within you.
Smiling from the inside.
Let love be a pleasurable feeling as you breathe it in to the whole body and circulate it out to everyone around you that you love.
Breathing in the earth,
In through the roots,
Into the body,
Exhale out the mouth.
Breathing in the roots,
Exhale out the mouth.
Breathing in the earth,
Into the roots,
Exhaling out her vibration.
Centering.
Just enjoying the prana,
Sensation,
The lightness in the body.
Off the mind,
Just being present with the sensation.
Opening to receive wisdom from yourself.
Gently open up the eyes.
We're going to practice Nadi Shodhana.
And this helps to balance the left and right hemispheres of the body,
Or the brain.
Helping to bring our body into homeostasis,
Into balance.
So just do a gentle few rounds.
What you're going to do is take your right hand and you're going to put your right thumb on your right nostril.
And I'll just show you what it looks like.
First it's going to be breathing.
We're going to breathe in on the left nostril for four seconds.
Hold for four seconds.
We're going to plug the nose.
And then open the right nostril and exhale.
And then we're going to do it the opposite way.
And I'll guide you.
Just do a few.
And if you would like to close your eyes as well,
You can.
So we're going to hold our nose on the right side with the thumb.
And inhale for four,
Three,
Two,
One.
And hold for four,
Three,
Two,
One.
And exhale right for four,
Three,
Two,
One.
Inhale right for four,
Three,
Two,
One.
And pause for four,
Three,
Two,
One.
And inhale left for four,
Three,
Two,
One.
And pause for four,
Three,
Two,
One.
And exhale right for four,
Three,
Two,
One.
Inhale for four,
Three,
Two,
One.
And pause for four,
Three,
Two,
One.
And exhale for four,
Three,
Two,
One.
Just a gentle,
Natural breath.
For a moment,
Just be.
Be in the sensation.
Give yourself permission to just be.
Just be.
Just be.
Just breathe.
