Hi,
Welcome.
Let's begin by tuning in.
Bring your hands into a prayer position.
Inhale deeply.
And exhale completely.
Inhale again to chant,
Speak or listen.
Ong namo gurudev namo.
Deep breath in.
Ong namo gurudev namo.
Deep breath in.
Ong Nammo Gurudev Nammo Inhale deeply.
And exhale completely.
Let's begin by taking some Sufi grinds,
Hands on the knees.
Begin to move in a circular motion,
Leaning forward,
Rotating your body and coming back.
As you move forward you will inhale through your nose and as you move back you exhale.
You can move at a speed that feels good for you.
But it's always really nice to take these slowly and mindfully,
Feeding into each movement.
Eyes can be closed so you can go deeper inward.
Good and change direction here Keeping the breath smooth and steady.
Just beginning to warm up the spine.
Bye.
Now place your hands onto your shins.
Coming into a spinal flex.
As you inhale the chest comes forward,
Shoulders come back.
And as you exhale,
Lean back,
Make a C shape with your spine.
Inhale,
Heart shines forward.
Exhale back.
You can allow your head and your neck to do whatever feels natural here.
Main priority is moving the spine,
Flexing,
Bringing the energy up.
Remember,
The deeper you breathe here,
The deeper the experience.
As always,
Move at a speed that feels good.
But if you want,
You can take it a little bit faster.
Now turn up the energy dial.
Deep breath in.
Hold the top.
Squeeze root lock.
Imagine drawing the energy up the spine all the way to the crown of your head.
Squeeze,
Squeeze,
Squeeze.
And exhale release the breath hands come onto the knees and just take a moment to feel blink the eyes open,
Take your hands out parallel to the ground with your palms facing down,
Fingers closed.
You're going to start making small circles with your arms backwards.
As you do so,
You will make an O shape with your mouth,
Breathing in and out of your mouth to match the movement.
It will sound like this.
This is a really beautiful practice to start cleansing the energy field,
Magnetizing yourself.
Keep the breath deep.
Arms strong,
Fingers touching.
Go faster now.
And there will come a point where it begins to ache.
But do not give up.
This is your magical point.
This is the time when you realise how resilient,
How strong you are.
Move into it.
When you're feeling it burn,
Move faster.
Breathe deeper.
Energize yourself.
Last few moments here,
Go for it.
And deep breath in,
Take your hands above your head,
Interlace your fingers,
Flip your grip,
Hold your breath at the top.
Squeeze your root lock.
Draw that energy up.
Imagine it pouring out the crown of your head up to your fingertips.
And exhale,
Release your hands down to your knees.
Take a moment to listen to what's going on in your inner world.
Really nice.
Let's do ego eradicator.
Bring your hands into fists and then stick your thumbs out.
Hands above the head at 60 degree angles.
Thumbs are pointing inwards and out.
Fingers are in the palms of your hand.
We are going to take breath of fire here in and out through the nose.
Kind of like in the rhythm of a panting dog.
Short sniffs in and out.
As you exhale,
You will pump the belly.
It's going to sound like this.
Alright,
Let's go.
Cleansing your body with beautiful breath,
Burning away anything you want to release.
Purifying your body and mind.
Keep going here.
Strong powerful breath.
And inhale deeply,
Bring the thumbs to touch above your head,
Release your fingers so they are pointing up towards the sky.
Hold the breath at the top.
Squeeze root lock.
Draw the energy up your spine to the crown of your head.
Beautiful light.
Reach,
Reach,
Reach.
Hold.
And exhale,
Hands come down to the knees.
Let everything go Just begin to notice any subtle sensations in your body.
How do you feel?
Link the eyes open,
Coming into Lotus Mudra.
Bring your thumbs and the size of your baby fingers to touch,
Making this shape in front of your heart.
Allow your thumbs to press into your sternum.
Take a deep breath in.
And exhale and begin taking long,
Slow,
Deep breaths in and out through your nose.
As you begin to visualize a golden light starting to form between your hands.
See it glowing brighter and more beautiful with every breath you take.
It's shimmering,
It's alive with loving,
Healing energy,
Glowing bright.
And then allow this energy to begin to flow into your heart.
Through your whole body,
From the crown of your head to the tips of your toes.
And forming a beautiful bubble of light all around you.
You are beaming light.
Exile release.
Let's close with an aura sweep.
As you inhale,
Sweep your arms up above your head.
And exhale,
Release,
Taking them down to the ground.
Now visualize you are combing away anything you want to let go of.
Cleansing your energy body.
Inhale out.
Exhale down a few more here.
Last one,
Best one.
And relax.
Thank you so much for practicing with me Sat Nam.
