I hope that you're doing well.
I will miss you.
You through a meditation slash yoga nidra.
Slush mindfulness for you to just watch rather listen to any time you feel like feeling a bit stuck or a bit yuck or a bit stressed or tense or all the words we don't really like and you want to feel so much calmer.
Choice is yours if you prefer to sit down for all kinds of meditation or if you feel like laying down right now.
If you want to sit down and you feel like your back needs some support,
Please use your wall.
I'm guessing if you're doing this at home,
You would have at least four walls because you have a house.
So you should have room against the wall.
Any props are welcome,
A bolster if you want to sit on it or have it under your knees as you lay down.
A block could be useful too to prop the sit bones.
I feel like two is always best to have it this way so that the butt is definitely on the block.
Only a little kitty,
Kit-butt who would fit on a one block only so unless you tried two blocks is best.
And yeah keep your feet nice and warm a blanket um electric blanket is also so good and maybe a cushion to support your head if you lay down.
And it gets dyed.
So whether you sit or you lay down,
Now is a good time to close your eyes.
And I'm asking you to not do anything for now,
Just to breathe your natural breath.
To observe how you breathe out.
Checking the quality of the inhalation.
The quality of the exhalation.
And now let's have a look at some very simple tasks.
So continue to breathe in and out of the nose.
And daring to add very gentle pause in between the breaths.
So we'll do this together.
First,
Take a big inhale through the nose.
And let's open the mouth to exhale.
Then close the mouth.
Inhale fully.
Add a little pause at the top of the inhale.
Exhale completely.
Through the nose.
And again,
Add a little pause at the bottom of the exhale.
In through the nose.
And comfortably hold at the top.
Exhale through the nose.
Hold at the bottom.
Continue,
Inhale,
Visualize this square as you go from bottom to top.
And go horizontally as you hold the inhale.
Exhale go from top to bottom on that square shape.
Hold at the bottom.
Let's see if we can do a count of four,
Just like a nice even square.
Inhale for four.
Hold for 4.
Exhale for four.
Hold for 4.
1,
2,
3.
.
.
Cap.
Hold.
Out.
Cat.
Hold.
Trois in Cap.
Hold.
Out,
Quatre.
Hole.
In Pause.
Out.
Pause.
One more on your own.
When you don't,
Come back to your most natural breath.
If you find that you're a little bit more regulated.
After evening,
The in,
The out and the pause.
And one more breath I would love to take you through.
It's similar to Nadi Shodhana,
Alternate nostril breathing.
A part that we don't use our hands at all,
We use mostly our imagination and our attention.
To breathe.
Exclusively through one nostril and then the other.
So we'll do this together.
Try not to use your hands,
Resist.
In through both nostrils together.
Out through the mouth.
Close your mouth.
Inhale through the left nostril.
Exhale through the right nostril.
Imagine this little pyramid here in your head.
Inhale from the right.
Go up to your third eye.
Exhale through the left.
In left hand.
Outright.
Is rise.
Out,
Left.
You can slow the breaths down a bit more.
Inlet.
And right.
In right.
Arms left.
Breathing evenly,
Equally through both nostrils in and out.
Left and right,
Up to your third eye.
In,
Out,
Through both nostrils.
Two more like these in together.
And sense that breath traveling to the space between the eyebrows.
And exhale.
Last one in French,
Inspire.
E-X-P-R Breathe normally again.
Pay attention to any after effects.
From that breath pattern.
At times we feel like this is the solution to.
.
.
And decongest.
One nostril.
And whether you sit or lay down,
Let's give the breath or the pranayama rather a little break.
Of course,
Keep breathing or you die.
But just let go of the pranayama.
And I'm going to ask you to imagine,
Actually to just sense.
All the space around your body right now,
The space on your lips.
The space on your right.
And you may feel your eyeballs move in the direction of where you place your attention to.
That's cool.
This is a good eye exercise as well.
Feel the space on top of your head.
Feel the space beneath you.
Feel the space all around you as you go clockwise.
Feel like you're drawing a circle of awareness around you a few times.
Circle your attention,
Feeling the space around.
Awareness as you go anticlockwise,
Feel the space around your body.
Maybe a whole breath is enough to create a circle.
Maybe a couple breaths.
Place one more circle in your mind's eye around you.
And then let that go.
Keeping your eyes closed.
Without reopening them sense which is the closest object to you right now.
Now feel which is the furthest away.
Object from you now.
And between those two objects.
.
.
Find one that's right in between.
Again keep the eyes closed and sense the four corners of the room that you are in.
And if you happen to be outdoors.
.
.
Can you sense something outdoor that's around you?
Sensing that gap between your body and the walls.
The gap between you and the ceiling or you and the cloud or the sky.
Sensing the colors around you.
Sensing the textures around you.
If things are solid or soft.
Dog a like.
Warm or cool.
Airy or stuffy.
From the outside,
Let's travel to the inside.
So from the four corners of the walls.
Bring your attention now to the very surface of your skin.
And penetrate the skin and go all the way in to the bones.
Sensing the distance.
Between skin and bones.
Imagine what's in between.
You may travel through.
Fascia.
Muscles.
Joints.
Tendons.
Ligaments.
Blood cells.
Imagine the colors inside your own body.
Curious about your anatomy.
Now place your attention to the entire spinal column.
From the bottom to the top.
Tracing your awareness.
Along the natural curves of that spine.
In its most natural state.
Neutral.
Way.
Bone by bone,
Vertebra by vertebra.
Climbing your way.
Are you able to soften all muscles that support that back of yours?
Feeling the entire back at once.
From your spine travel to your core.
Whether you think you have a core or not,
Or you all have a core.
Feeling into your strength.
Your lower and your upper abdomen.
Sense the navel.
Sensing the navel.
When you were attached to your mother.
From your navel,
Travel up to the heart.
Feel its beat.
Maybe best to bring hands to heart to feel.
To feedback.
Heart beating.
Blood pumping.
Kindness.
Gratitude.
You may say and feel these words.
A few more times.
Love.
Kindness.
Gratitude.
Love.
Kindness.
Gratitude.
Return your hands either by your sides or on your lap.
One more time,
Feel into those three main points,
Your spine,
Your core,
Your heart.
Imagine they are all connected.
Which they are.
Let's explore a little.
Yoga and Idra together.
You can stay seated or you can lay down now if you wish.
We'll begin to bring all of our attention down to our feet.
Sensing the very tip of the toes a small gap in between your toes the soles of the feet.
Down to your heels.
To your Achilles tendons.
Tops of the feet.
Ankles.
And travel up along the shin bones.
Calf muscles.
Feeling both lower legs together.
Up to your kneecaps.
The back of the knees.
Continue traveling up along the thighs.
Feeling into the quadriceps.
Releasing the big muscles in the thighs.
The back,
The hamstrings.
And clenching the glutes.
Feeling the upper legs,
The glutes and the hips.
Noticing how the lower body starts to attach to the upper body.
As you remain into the pelvis area.
Go ahead and feel into the lower,
The upper abdomen.
Include your navel.
The sides of the waist.
Up and out into your ribcages.
Sternum.
How?
Collarbones.
Feeling the whole front of the torso.
As you emphasise the inhalation down into the whole belly.
And you prolong the exhalation.
Effortlessly.
Feeling that breath coming in and down.
And coming out.
As it goes up.
In and out.
Amen.
Awareness into the shoulders.
Left and right.
Probably shoulders feeling into.
The upper arms,
The totality of the upper arms.
Biceps and triceps releasing.
Down to the elbows.
The forearms.
Memories.
The palms of the hands.
Backs of the hands.
Feeling all your fingers.
Naturally curling the hair.
The tips of the fingers.
The distance between the fingers or how they touch each other.
Feeling both of your hands.
Both of your arms together.
Check that awareness into your whole back again.
From the smallest of your back.
The biggest of your back.
Toxic sacrum.
Blah blah.
They're rusty.
Cervical at last an axis all the way to the very back of your neck,
The back of your head.
Feeling the weight of your skull.
A little more subtle now as you begin to feel the skin on your face.
Feeling the outside of the cheeks and the inside of the cheeks.
Ear from the left earlobe down along the jaw to the tip of the chin.
Up and out all the way to the right earlobe.
And really release the jaw.
The chin.
The lava lake.
The upper lip.
Let the tongue part.
Naturally in the mouth.
Maybe the tip of the tongue is resting behind the two front teeth.
At the hard polish.
The roof of the mouth.
Feeling into the natural moisture.
In the mouth.
If the target is still or moving.
How much saliva is there.
Sense how your teeth are positioned.
The gums.
Let go of the mouth and move the awareness back to the nose.
The tip of the nose,
The bridge of the nose,
The third eye.
Feel the left nostril.
The right nostril.
Both nostrils.
Feeling the skin all around your eyes.
The eyeballs sinking back into the sockets.
Pitch black.
The eyelids comfortably closing over the eyeballs.
Covering up.
With warmth.
Humidity,
Darkness.
Lubricating your eyes.
And is it even possible to feel the eyelids?
The eyelashes.
The eyeballs and the eyebrows all at the same time.
And how about the skin around the eyebrows?
Could you do with a little more relaxation?
Even 1%.
All across the forehead.
From the left temple.
All the way to the right temple.
Soften the skin there,
No more lines of expression.
Neutral expression on the face.
And give your skin a rest.
Include your ears.
The front and the back of each ear.
If you have hair,
Feel your hair.
How this spread out.
How to fold.
What a touch.
Could you even feel the very tip,
The very end of the hair?
Go up to the very birth of the hand.
Feel into the cranium.
To sculpt.
Top of the head.
Sense how as you depart the body in a way.
Leaving it.
Completely at rest,
At ease,
At peace.
Your skin is soft.
Your muscles are disengaged.
The bones are heavy.
Your entire body.
Is resting.
Consciously resting.
Let your body bathe here in pure relaxation for five more deep breaths.
Five breaths may last about a minute.
If we sincerely breathe slowly.
And when you have completed your five breaths,
Return that attention to the totality of your body.
The immensity of your being.
A feeling body and being together,
Working together.
Once you feel that Decide exactly how you'd like to move.
You can start with your extremities.
Stretching the limbs.
You may prefer to stretch.
Or to hug like a tiny little ball that is if you're laying down.
Any movements.
Any stretches.
Rolling onto one side when you're ready.
Choose left or right.
These are your only choices anyway.
Coming back to your seat.
Offering your hands back to your heart,
One hand on top of the other.
Inhale your breath here to receive the after effect of your meditation.
We will close the practice with our palms together,
Anjali Mudra.
As we inhale,
Take your thumbs up to your third eye.
And as you exhale,
Bow your head to your heart.
Namaste.
And the quote of the day is.
.
.
One of my favorites.
La créativité C'est l'intelligence qui s'amuse Creativity is intelligence having fun.
And that's from good old Albert Einstein.
What a genius.
Hope you feel a lot more calm.
And you take it easy for the day.
Okay,
I'll let you go.
Thank you so much for doing this video and please subscribe.
Anytime you want to just listen to it just put in the background you don't have to watch me please don't watch me but just listen and travel Thank you so much everyone.
I'll see you soon.
