Hello everyone.
My name is Natalie and I will guide you on this journey to connect with your breath,
Your brana,
Life's energy that is flowing within you.
Take a few moments to find a comfortable seated position either cross-legged or sitting on your heels.
Use the props that you need to make you feel cozy in your position.
Ground both of your sitting bones and make sure that your hip is slightly tilting forward.
Lengthen your spine.
Wriggle around a little bit in your position to find that sweet spot in which you want to rest and then invite stillness into your body.
Together let's start with three deep cleansing breaths.
Take a deep full nourishing inhalation.
Take a deep deep deep deep deep deep deep waters of your body.
Exhale out of your mouth let everything go inhale fully,
Exhale out through the nose.
Exhale out of your mouth letting everything go.
Inhale fully.
Exhale out of your mouth.
One more deep and nourishing inhalation and exhale out of your mouth allowing yourself to let go completely.
Allowing yourself to be present.
Imagine stepping out of your body and walking a few steps away from yourself so that you can actually watch yourself from a distance.
Become your own observer.
Become the witness and hold a gentle space for yourself.
Witnessing,
Watching,
Everything that wants to arrive without any judgment.
Bring your awareness to all the body parts which are touching the ground now.
Feel the foundation that you built for your posture.
Feel your whole body and feel the connection to the ground underneath you.
Feel the weight of your body melting into the earth and feel the support from the earth underneath you.
How she's gently holding a beautiful space for you.
From that sense of support and the stability and strength of your foundation,
Allow your upper body to lengthen and to open up.
Follow your spine with your awareness.
Allow your shoulders to sink back in down and your chest to open.
Relax your neck,
Your head and your face.
Relax your jaw and relax the tongue in your mouth.
Bring your awareness into your chest now,
Observing the movement in the rhythm of your breath,
Expanding with the inhalation and sinking back with the exhalation.
Allowing your breath to flow naturally and simply observing the movement of your chest,
Of your diaphragm and of your belly,
Expanding with the inhalation and sinking back with the exhalation.
Expand your awareness and observe the most subtle movements of your body in the rhythm of your breath as well.
The movement of your shoulders,
The subtle movement of your pelvis,
Expanding with the inhalation and sinking back with the exhalation.
Knowing that your whole body is moving in the rhythm of your breath,
Knowing that every single cell is moving through the flow of brana.
Start to follow the flow of your breath with your awareness now.
Feel the air entering your nostrils,
Streaming down your throat into your lung,
Expanding your chest,
Diaphragm and belly.
Follow the air on its way back from your belly to your chest,
Up your throat and out of your nostril.
Simply observe the flow of your natural breath with every inhalation and every exhalation.
Keep your full awareness on your breath,
The flow of brana in and out of you.
Start noticing the short little breaks at the end of your inhalation and at the end of your exhalation.
There's a brief pause after your inhalation when you filled yourself up with nourishing brana and there's a brief pause after the exhalation when you've emptied yourself,
Made space and released everything.
Observe the pause of the moments of stillness and the different qualities of the pause after the inhalation and the pause after the exhalation.
You Let go of your breath now and bring your awareness to your mind.
Listen to your thoughts,
Continuing being the observer,
Watching your mind from a distance,
Observing your mind's activity as if you would watch clouds floating in the sky,
Knowing that your consciousness is always there just like the blue sky is always behind the clouds no matter how cloudy it might be.
And here as well try and focus on the pauses between the thoughts.
Try and catch the pieces of blue sky between the clouds.
Find the moments of stillness.
You Let go of your thoughts and feel your emotion.
Allow every emotion to come to the surface that wants to be seen,
That wants to be felt right now.
Holding a gentle space for yourself and practicing radical self-acceptance.
You Allow your awareness to move further inwards and observe your sense of I now.
Where do you begin?
Where do you end?
Where do your surroundings begin?
Where do you begin?
Now allow your awareness to sink even deeper and observe your bliss body,
The sense of contentment deep within you,
The sense of contentment with every breath that you're taking,
Sensing bliss with every breath,
Sensing softness and sweetness with every breath.
You you you you you bring your awareness back into your physical body now observing the movement of your body in the rhythm of your breath expanding with the inhalation and sinking back with the exhalation.
Then allow your breath to become more intense.
Feel your physical body sitting on the ground resting on the earth.
Feel supported,
Feel grounded.
You Slowly and gently invite some movement back into your body and then bring your palms together to touch in front of your heart bow your head in gratitude and gratitude for the breath which unites us and gratitude for this present moment and then think of something that you're especially grateful for.
Together let's bring our hands to our forehead to remind us to consciously choose loving thoughts and to our lips to remind us to consciously choose loving words and back to our heart to remind us to be compassionate and loving to others but equally to ourselves.
Thank you for practicing with me.
Namaste.
