Welcome.
Please take a few moments to settle into the realm of your body.
Find a seat that's most comfortable for you,
That honors the architecture of your body,
Spine,
Hips.
For some people to achieve a tall spine,
It's recommended that you find a chair and sit comfortably within it with your feet flat,
Spine flushed against the seat.
Once you feel yourself get settled,
Turn the palms to face down.
Take a deep inhale and a slow exhale.
Seal your lips and just feel the breath as a ceaseless river,
This unbroken current moving through the nasopharynx and the throat area.
And just for half a minute,
Allow yourself to get sensitized to that unbroken flow.
Notice any rushing in your breath,
Unevenness,
Any pause,
And allow yourself to settle in an even breath wave.
The softer,
The slower,
The more effortless your breath,
The more the mind and the intellect will begin to slow itself down.
We will begin with what's called Kabbalabhati.
And in the tradition,
This isn't necessarily a pranayama.
But rather,
It's a cleansing,
It's a purification technique.
It cleanses your aura,
Your energetic body,
Within and without.
So to begin,
If you have not done Kabbalabhati before,
We want to find a soft,
Relaxed breath.
You will in fact open up the mouth and there'll be short,
Sharp exhalations through the mouth.
Continue,
And what you'll find is that you'll be feeling the abdominal wall naturally slap back.
Now seal the lips and continue,
Only breathing out through the nostrils.
As you continue,
Just sense the space within and the space without being purified,
Energized,
Almost a sense of being awakened.
And then just feel your last few rounds.
And then pause in the legacy.
It's a very simple technique.
Feel that maybe the body is now vibrating.
Mind calm,
Body calm.
Come back to the river of your breath.
Notice how it might be altered,
Shifted,
Changed.
You need transitioning of inhale and exhale.
Continuing to collect your attention right in that space where the sinus passage and the throat meets.
What you're creating is a vibration against the pituitary.
This vibration is going to bring light to the space of the third eye,
Awakening perception.
Perception dawns when the mind gets still.
And so for that,
We're going to move through alternate nostril breathing,
But mentally.
Your next inhale,
Can you feel breath and energy rise through the left nostril to the space between the eyebrows.
And as you exhale,
It moves from the eyebrow space between the eyebrows out through the right nostril.
In through the right.
The space of the midbrain.
Inhale calmly slowly through the left.
Please continue inhaling through the left nostril.
Exhale through the right.
Inhale right.
Exhale left.
Please continue and as you breathe in,
It's like you're coalescing,
Holding all of your attention in the space of the midbrain.
It's as if all of your attention and awareness begins to draw into that very sacred site.
The more you allow yourself to be absorbed within this space.
The more and more the mind will begin to slow itself down.
Please continue with the technique.
Mental alternate nostril breathing.
And just feel yourself get absorbed within this rhythm.
A pulse.
The next time you breathe out,
Let go of the technique.
And by now there's this sensing or feeling,
Sensitivity to light.
This is the light of perception.
Can you take that light from the space between the eyebrows and move it to illuminate the cave of your heart?
Take this moment to take your seat in the most sacred site of all.
The place where you and your universal self meet.
The heart is unbroken.
Untouched.
Unburned.
Resting in Hrithaya.
So not heart chakra.
Hrithaya.
Slightly to the left.
Feel this light or luminosity building.
And it is from a vibration or an inner sound that mantra is revealed.
Whether you have your own guru mantra.
Mantra will give you is Om Soham.
Om Soham.
Om Soham.
Soh meaning I,
Individual.
Hum that universal everlasting unchanging ever present.
Om.
Undifferentiated.
The sound that permeates everything.
There is no I or that.
But it is the coming together of the two.
Rather than reciting the mantra you're letting the mantra be revealed from vibration or sound.
It might be ever so subtle and for some incredibly profound resting in your heart.
Mantra unfolds.
Om Soham.
Om Soham.
Om Soham.
Silently echoing through your entire being.
Less trying,
Less effort.
If you're finding this difficult have the intention to relax more.
Rest connected to spirit.
And in this beautiful refuge.
Free from disturbance.
Om Soham.
Om Soham.
Om Soham.
If you'll be leaving the meditation.
Slowly let your chin drop.
In a moment of prayer.
Prayer and gratitude to your source.
The light within and from that light acknowledging the light within all.
Take your time to move out into the world.
