Let's begin our practice.
Tuning in together,
Let's bring the palms in front of the heart center into prayer pose.
Balancing the masculine and feminine energies.
Balancing the left and right hemispheres of the brain.
Close down the eyes,
Turn your attention inward.
Take a deep breath through the nose filling all the way up to the collarbones and exhale let it go.
And again,
Deep inhale filling all the way up to the collarbones.
And exhale,
Let it go.
And inhale to begin.
Oh.
Namo Gurudev Namo OM NAMO GURU DEV NAMO OM NAMO GURU DEV NAMO Hold the breath in,
Squeeze the entire pelvic floor in and up,
Squeezing Mula Band.
And exhale,
Let it go.
And slowly float the palms down to the knees and just let the palms face upwards.
And just sitting here for a moment with the eyes closed.
Just noticing the sensations in the body.
Notice how you're feeling today.
Notice any emotions you're carrying.
And just allow whatever is with you today to be there.
Without criticism or judgment of yourself.
Just surrendering to whatever's going on in your life today.
Just embracing all parts of yourself.
Loving yourself.
Taking care of yourself.
Nourishing yourself.
And let's begin long deep breathing.
So if you'd like you can place your hands into kyana mudra with the thumb tip touching the top of the tip of the index finger.
Also known as the jupiter finger.
And then just rest those palms on top of the knees,
Relaxing the arms down.
Relaxing the shoulders down the back,
Sitting nice and tall.
Feeling yourself grounding through the sits bone.
Feeling the spine stretching tall,
Lengthening.
Feel yourself stretching out through the crown of the head.
And inhale through the nose.
And exhale through the nose.
And the eyes are closed.
They're focusing in and up at the third eye center,
Right between the brow points.
Just watching the breath.
As it moves in and out the nose.
And as you inhale,
You're going to inhale and fill up the belly and then continue the inhale through the ribcage,
Feeling the ribcage expanding wide and then taking the inhale all the way up to the collarbones.
Taking in as much air as you can and then exhaling it out through the collarbones,
Through the ribcage,
Through the belly.
And then again,
Inhaling deeply,
Filling up the belly.
Taking it up through the ribcage,
All the way up through the collarbones,
And then down through the collarbones,
Through the ribcage,
Exhaling all the air out through the belly.
Deeply exhaling.
And just continue to breathe like this.
Through the dawn.
Watching the breath.
And just relaxing.
All the body parts.
As you breathe.
Relaxing the mind.
Body.
So.
And if you're having thoughts,
If your mind feels like it's racing,
Just allow the thoughts to happen and just try not to let yourself go.
Get into the stories.
That the thoughts provoke.
Just let the thoughts happen and let them float by.
Just keep focusing on the breath.
Breathing long and deep.
With each inhale going deeper and deeper.
With each exhale letting go more and more.
And just breathing at your own pace.
Relaxing the face,
Relaxing the neck.
Relaxing the shoulders.
Continue breathing through the nose,
The mouth is closed.
The spine is long and tall.
The chin is slightly tucked in to help create that straight line up the back of the neck.
And one more deep inhale.
Exhale completely.
And then let's bring the palms together in the heart center.
Let's do a long Sat Nam together to close our practice today.
Deep inhale.
Sat Nam Blessings to all.
Love to all.
Thank you.
