The practice today is.
.
.
Transitioning into the working week.
And it's a practice that I've been doing for a while now.
And One that always fields.
It might sound corny,
But it always feels like coming home.
I really do enjoy this practice.
Thank you so much.
For being here.
Thank you so much for your time.
And let's begin.
And I want us to begin today quite simply by just.
Taking in a deep breath.
Raising your arm.
And exhale it.
It's like in your neck.
Shoulders,
Your arms.
If you're standing up.
I guess flop around is probably the best way of doing it but just bring some lubrication into the body,
Into the joints.
Even if you are wanting to go to sleep now.
Sigh with that.
Let us start to slow everything down.
And we slow it all down by just quite simply saying to our brain,
Slow down.
And just embrace.
Just some quiet before we start.
Just close your eyes.
And just listen to the silence.
Hear what you can hear.
Perhaps it's a clock ticking in the background.
A passing car outside.
Sound of the HVAC.
Or the heater.
A dripping tap,
Perhaps.
We use that to start this practice today.
Just keep your eyes closed.
Now begin by saying good morning.
Good evening.
Good afternoon.
Wherever you may be,
Whatever you may be doing.
Hello.
My name is Tharuru Mundawarara and this practice is here to help you.
Shift the energy from the weekend.
Into the energy of the working week.
Also innately a gratitude practice.
All too often we bowl or stumble into our Working Week.
Remembering all the things that we haven't done or we have to do or are going to do.
Without taking time to just.
.
.
Be grateful for what?
Happened over those two days of rest.
Or however many days of rest you might have had.
And hence this practice.
So we start this practice with our eyes closed.
And we start this practice just by allowing ourselves.
Become present.
So as you listen to my voice,
Listen to the sounds in the background of that.
And if you've done this practice before.
And you are able to connect deeper.
Listen for that sound.
In between the words.
The silence.
And we start by bringing focus and attention to the breath.
With our eyes closed.
We're going to take a deep breath in through our nose,
Filling our lungs.
And exhale through our mouth and we'll do that three times.
And if it helps you,
You can use your arms.
Aid with the motion.
So inhale.
Raise your arms.
And exhale through your mouth and drop them.
Turning your arms round.
Place them in your lap.
Palms up facing the ceiling.
And if you're lying down.
Your arms gently pressed to your side.
And bring your focus to your breath.
No need to control it,
No need to tell it what it needs to be doing,
Just allow it.
Settle into the rhythm that feels right for it.
This practice this morning is all about listening.
To the body.
And really listen to the silence.
Allow yourself to settle into this present moment and allow yourself to settle into the now.
Give yourself permission to let go.
Allow yourself to release any cold thoughts,
Any distractions.
Bring your full attention to your breath.
Connect.
Connect with the gentle rise and fall of your chest as you inhale and exhale.
And allow your breath to guide you.
Guide you into a state of relaxation and into a state of presence.
In through your nose.
And out through your mouth.
In.
And out.
I am here.
I am present.
I am here.
I am present.
I am here.
I am present.
As we center ourselves.
Let's begin to reflect on the weekend that has passed.
Acknowledge the experiences,
The moments of joy,
Of relaxation.
Connection.
Connection that we made with others.
Family,
Friends.
Strangers.
And importantly the connection we made with ourselves.
Whether that was.
.
.
Through meditation.
Exercise.
Reading.
Or simply like you now to just Connect to two things that you are grateful for from this weekend.
Bring them to mind now.
Really see what they were.
And importantly,
Take on the feeling.
That you got.
Feeling that you got.
Give gratitude for that.
And with that feeling comes an energy.
Take that energy on board.
Capture it.
Wrap it.
Place it where in your body you feel you want to place it the most.
Whether it's in your gut,
Your shoulders,
Your neck,
Your throat.
Not from a place of coldness.
Place of warmth.
Where you can,
Where you will continue.
Not necessarily draw from the energy,
But to feel it.
Throughout the day,
Throughout this week.
That feeling of connection,
That feeling of love,
All wrapped up.
In gratitude.
What I'd like you to do now is.
.
.
Give that feeling a face.
Face,
Shape,
Form,
Whatever it is.
Don't control what it is.
Just allow it.
Now let the name float in.
Whatever that name is.
Now let that name further give form to that shape.
And if it helps,
Just bring a slight gentle smile to the sides of your mouth.
Feel the warmth of that energy.
Gratitude,
Of gratefulness.
I'd like you to place one hand now.
On your heart.
On the other hand,
On that part of your body,
Where we placed that ball of energy originally.
And just connect.
Keep that smile on your face.
Keep that name,
Keep that form.
And really allow that connection.
What I'd like you to do now is simply say,
Thank you.
I'll keep that connection with some affirmations.
And repeat them gently after me.
I am here.
I am now.
I am present.
I am open.
I am clear.
I am grateful.
I am grounded.
I am Ankit.
I am present.
I am whole.
I am complete.
I am enough.
Now take a deep breath in.
And exhale.
What I'd like you to do now is to thank.
.
.
Thank that part.
Thank all the parts that make us up.
And in your mind,
Gently ask it.
To walk with you for the rest of the day,
For the rest of the week.
Give deep bows to that feeling of gratitude.
And before we close this practice,
I want you to allow your intention for this week to float up.
Whatever the word is.
How do you want to end this week?
Take a deep breath in and we'll hold it at the top.
And as we exhale,
Open your eyes.
Allow just a moment to settle.
Allow that practice to find you.
And final deep breath in.
And exhale Roll the next.
All your shoulders Bring warmth to your legs.
Your body.
