So today our focus is going to be on anytime balanced thinking.
So we're going to learn,
If we can,
When we're in our practice today,
To really settle the mind slightly and just to allow the body to heal.
Not just the physicality of the body,
But also the emotional body and the subtle body,
Which is the mind,
The intellect and the ego.
So whenever you're ready,
Get yourselves in your comfortable position.
So if you're seated,
Make sure that you're sat with your back against something solid.
If you're laid down,
I would encourage you to lie yourself down either on a yoga mat,
On the bed or on the sofa making sure that your lower back is completely connected to the earth or to the surface that you're lying down upon and if you want place a pillow or cushions underneath your knees just to make sure that you can go into that ultimate relaxation which is what we want for our practice today.
So take a moment whenever you're ready just to arrive into the space.
Close the eyes down and just relax the shoulders,
Relax the body,
Invite the mind just to slow down slightly.
And remember,
Through this practice,
You most probably have thoughts,
Especially as we're thinking about balanced thinking.
But try not to worry too much.
And if you can,
If you notice a thought and notice that you're getting carried away with that thought,
Just come back to the embodied state of awareness,
Which is the breath in the body.
And just allow me to guide you through the practice today as you have been doing so far.
So making sure that the eyes are closed down,
You're comfortable.
Let's begin.
Focusing first of all on the breath,
The inhale and the exhale.
Just allowing yourself to arrive.
Being conscious of the breath and the rise and the fall of the chest and the abdomen.
So when you inhale,
It's the rise of the torso.
Chest and the fall on the exhale and focusing in the rise and fall of the breath.
Today if you wish you can place both your hands on your belly just to inhale and exhale like that so you can feel the rise and the fall.
If you want to place your left hand which is obviously for our female side of ourselves.
The inside,
So just hold that on the left hand onto the chest,
So just over the heart centre,
Right hand on your belly,
If not both hands on your belly today,
Or if not you can just open out your palms facing upwards,
Making sure there's no tension in the arms,
Your arms are resting really gently,
With ease and with grace at the side of your body.
Keeping the eyes closed,
Let's move into our practice.
So let's scan the whole body first of all as we've been doing previously.
Making sure that you're as comfortable as you possibly can be.
So let's move the breath this time to the crown of your head.
Down to the brow.
Allow the breath to move over the face,
The eyes,
The nose,
The ears,
The cheeks,
The chin,
All the way down to the throat.
Just scan for any tension that you might be holding in that part of the body.
Let's take the breath further down now with the shoulders.
The heart,
The chest.
To the arms and the hands,
The wrists,
The fingertips.
Back into the torso,
So moving the ribcage,
Kind of your solar plexus area.
Down into the sacral,
Which is the belly,
The navel.
Into the hip joints.
Down the thighs to the knees.
Again,
If there's any tension in any of the kneecaps or any of the hip joints,
Just allow the breath to move into those spaces now.
Moving the breath from the knees all the way down the shins to the ankles.
The front of your foot all the way to your toes,
The tippy toes.
The tips of your toes.
Allow the breath to go under the feet so it's caressing the soles of the feet.
Back to the ankle.
Up the calf,
The back of the knee,
The back of the thighs,
The hamstrings.
Breathe into those.
Over the buttocks.
Back into the hat.
And then vertebrae by vertebrae.
Allow the breath to move from the lower back.
And the middle back.
Into the upper back.
Across the shoulders and the scapula.
The back of your neck to the base of the skull.
And back to the crown of the head.
Take a big sip of breath in here,
Inhaling through the nose and exhaling through the nose.
Just give yourself permission just to rest with your higher self here.
Connect for a moment to your wisdom.
And just imagine a white light spilling over from the crown of the head all the way down the front of the body.
Your wisdom through the breath.
Then wrapping you up from the soles of your feet,
Back up to the crown of your head.
So you're encased in your wisdom.
And connecting here just for a moment.
This is our moment just to rebalance ourselves,
To reconnect and reground.
We lose so much of ourselves throughout our days.
It's a perfect time just to reconnect.
To plug yourself back into yourself.
She's the rebalancing energy that can flow through the body and really help balance and rebalance the mind.
Remember there's no major destination apart from just being today,
As always.
Now let's sweep the energy throughout the body and let's make energetic connections from point to point.
Like drawing electrical currents,
Beams of light,
Or any other way you experience energetic connection.
Sweep awareness over to the right hand.
The right hand thumb,
The tip of the index finger,
The tip of the middle finger,
The tip of the ring finger and the tip of the little finger.
Drawing over to the left hand thumb,
Energetic current,
Beam of light or any other experience that you have.
Take the focus to the tip of the index finger,
The tip of the middle finger,
The tip of the ring finger,
And the tip of the little finger.
Over to the right wrist,
Then the left wrist,
Right elbow,
Left elbow.
Connecting energy to the right shoulder.
Then to the left shoulder.
Hollow of the throat.
The back of the head near the top.
Crown of the head,
The eyebrow center,
So in between the brows.
Right eyebrow.
Left eyebrow.
Left eye right eye.
Right ear,
Left ear.
Right cheek,
Left cheek.
Tip of the nose.
Upper lip.
Lower lip.
Tip of the chin.
Back to the hollow of the throat.
Heart center.
Inhale and exhale.
Go to the right side of the chest,
Energetically connect.
Back to the heart center.
To the left side of the chest.
Back to the heart center.
Breathe and energetically connect with the navel center.
Tip of the tailbone.
Now to the right hip.
To the left hip.
The right knee.
The left knee.
Sweeping energy towards the right ankle to the left ankle.
The right big toe,
The second toe.
The third toe,
The fourth toe and the little toe.
Sweeping the energy to the left big toe.
The second toe to the third toe.
The fourth toe and to the little toe.
Now the whole right side of the body,
Feel the energy moving through.
From the feet all the way up to the crown.
Now let's connect with the whole side of the left body.
The soles of the left foot all the way up to the crown of the head.
Now let's focus energetically to the whole body,
Sweeping up from the soles of your feet.
The toes,
To the ankles,
To the knees.
The hips.
The navel.
To the ribs.
The heart center,
The hollow of the throat.
Up past the chin,
The lips,
Nose,
Ears,
Eyes and eyebrows to the forehead.
To the crown of the head.
Allow yourself to settle here.
And just allow the breath to do what it's meant to do,
To move freely.
Life force to your whole body,
Mind,
Soul connection.
Now let's become aware of the breath here and focus the breath in the nostrils.
Simply be aware of the breath,
That's all you need to do.
Notice the breath coming in like two streams through each of the nostrils.
Feel the streams flowing in along the floor of the nasal passage and feel the breath flowing out.
You might even feel some heat.
As you exhale.
So breathe in the cold air through the nostrils,
Exhale warm air through both nostrils.
Follow the inhalation.
Focusing this time on the right nostril.
And the exhalation through the right nostril.
Follow the breath through.
Inhalation to the left nostril and out through the left nostril.
Now through both nostrils,
Inhale and exhale,
Deepening and lengthening the breath.
Now if you can just mentally try to move the breath through the right and the left nostril separately.
Inhale through the right.
Exhale through the legs.
Inhale through the right nostril.
Exhale through the left.
Inhale through the right count one.
Exhale through the left count two.
Inhale through the right,
Exhale through the left.
Now this time we're going to swap alternative nostrils.
So we're going to inhale through the right,
Exhale through the left.
Inhale through the left,
Exhale through the right.
Inhale through the right.
Exhale through the left.
Inhale through the left.
Exhale through the nose.
Inhale through the right,
Exhale through the left.
Inhale through the left,
Exhale through the right.
Take a few more minutes here to do this in your own time.
Inhaling through one nostril,
Exhaling through the other.
Inhaling through the same nostril and then exhaling through the opposite nostril.
Closing and deepening that breath and awareness into the nasal passage.
Inhale and exhale.
And just go back to the breath of through the nostrils and both nostrils,
Inhale.
And exhale.
And take three big clearing breaths together here.
Take an inhale through the nose and a big sigh through the mouth.
Three times together.
One,
Two,
Three,
Inhale.
And exhale.
Inhale.
Exhale.
Inhale.
And exhale.
Now as we're here in this practice today,
I'm going to invite you to set your intention for how you wish to be with your mind.
Allowing the breath to clear away the cobwebs of stagnant thoughts.
To clear away any negative thoughts.
Thoughts or ideas or narratives that we no longer wish to hold on to.
Taking that breath.
Remove anything that's no longer needed.
Could be your intention for today and beyond.
Feel what your body and your mind and your soul is calling for.
And then when you're ready,
You can let that intention just drift away.
Come back to the breath now,
Back to the heart center.
Inhaling and exhaling at that heart center,
At your heart center.
And then when you're ready,
We can bring the breath.
Through the body back into our awareness.
Maybe whittle the fingers and whittle your toes gently,
Moving your head from side to side.
Of even rolling the shoulders,
Especially if you're sat upwards.
If you lay down just breathe into the shoulders and you could just maybe just move them from side to side.
Doing yourself up a little.
When you're ready,
Roll over to the right side,
Using your arms as a pillow if you're on the floor,
Or lay down.
To just stay where you are keeping your eyes closed.
And when you're ready for those,
You will lay down,
Push yourselves back up into a seated position.
And let's take stock of our practice today.
And today I'm going to invite you to bring some gratitude into the practice.
To reconnect,
Obviously,
First of all,
With your intentions.
And secondly.
To give gratitude to yourself.
We can use our breath to do this so we can inhale the intention.
And exhale the gratitude.
Inhale the intention.
And exhale the gratitude.
Taking your breathes.
Just a moment here,
Just a bit more time here with that intention of the breath.
Our intention through the inhale and our gratitude through the exhale.
Resting in awareness.
Resting in your existence.
Resting in your presence.
Resting in your being.
That's just numb.
When you're ready,
You can gently blink open your eyes.
Arrive back into the space.
Remember to be gentle with yourself as you go back into your waking normal state.
If at any point today or at any point over the next week you find yourself having a little wobble or you find that you're overwhelmed with thoughts,
Take that breath.
Give yourself two minutes to breathe.
If it's the clearing breath,
The inhale and the sigh through the mouth,
Or just allow that connecting breath to move all the way down through the different parts of your body.
Focusing on the breath.
Inhale and exhale.
Until next time,
Thank you so much for sharing your practice with me today.
See you soon.
