So let's begin by rubbing the palms together in front of the heart.
And then separating the hands.
And just taking a moment to feel any sensations between them.
Then bring your hands into prayer position.
Let's tune in so you can sing,
Speak or just listen.
Inhale deeply.
Exhale completely.
And I'll.
.
.
Aum Namo Guru Dev Namo.
Inhale.
Om Namo Gurudev Namo And how.
Aum Namo Gurudev Namo Take a deep breath in.
And exhale let it all go Place your hands onto your shins or your knees if you prefer,
Coming into spinal flex.
Inhale,
The heart shines forward.
Exhale,
You lean back and make a C-shape.
Breath is through the nose with an inhale and an exhale matching your movements.
Try and keep the breath smooth and rhythmic,
No need to go deep yet,
That will come naturally.
Just warming up the spine before we come into what I think is one of the most beautiful Kriyas out there,
Heart of Gold.
It helps to activate the heart space to heal old emotional wounds and release emotional residue.
It also activates your inner radiance and balances the nervous system.
And come back to a neutral spine.
Release.
Begin to move into a position where you are sat on your heels.
Interlace the fingers in Venus lock and point the two index fingers out.
You're going to take this mudra and place it behind your back.
Deep breath in.
And as you exhale gently place your forehead down onto the ground in front of you.
That your hands come as high as feels comfortable for you here.
Breathe long,
Slow and deep in and out through your nose.
This is an invitation to soften and surrender.
And gently begin to rise back up.
Release the hands onto your knees.
Keep the eyes closed and take a moment to feel.
Come into easy pose.
And extend your right hand,
Sweep it underneath your left armpit and try and grab hold of your shoulder blade.
Do the same with the opposite hand.
From here,
Begin to lean forward at a 60 degree angle.
Press down the hips,
Close the eyes and start taking long,
Slow,
Deep breaths in and out through your nose.
This works by activating the back of the heart area which helps you to increase your ability to receive love both from others and from yourself.
Gently come back up to a seated position.
Release your hands on your knees.
Take a breath in.
Extend both hands out in front of you,
Fingers spread wide,
Palms facing one another.
Close your eyes.
Begin to breathe in through the nose for a count of 8.
Breathe out through the nose for a count of 8,
If possible for you.
Mentally visualise a beautiful shimmering gold light flowing between your hands.
As you breathe this light goes brighter and more vibrant.
Feel this light infused with love.
You Amplify it even more now.
As you inhale deeply Hold your breath at the top,
Make your fingers super tense,
Tight tight tight,
Squeeze root lock,
Mula bandha,
Imagine drawing the energy up towards the crown of your head.
Squeeze and exhale release hands on the knees Notice what's going on in your inner world.
How do you feel?
Now begin to rub the palms of your hands together to generate some heat and friction.
Kundalini,
The palms,
The direct extensions of the heart,
So you're just helping to activate this space a little more.
But now separate the hands and feel the space between them.
Now bend your right elbow and have your palm facing inwards.
The left arm comes extended a little out with the palm facing inwards too,
So it's kind of like there's an imaginary line between both parts.
Close the eyes and again take long slow deep breaths in and out through your nose.
You're going to visualise a stream of light flowing between the hands.
This harmonises your ability to both give and receive love as you are sat in the centre of your emotional universe.
Calm and clear and radiant.
If you are feeling any resistance,
This is wonderful.
This is the time for transformation,
When you push through that feeling,
When you soften into it,
When you realize how powerful,
How resilient,
How radiant you truly are.
Keep breathing,
Keep feeling,
Almost there and gently release the hands down.
What did this shift in you?
Coming into ego eradicator,
Fingers into palms,
Thumbs stick out,
Arms at a 60 degree angle.
Going to breathe in and out through the nose,
Pumping the belly for the exhales.
It's going to sound like this.
Sure sniff in and out.
Start to settle into this rhythm,
Shine your heart forward,
Arms are strong,
Eyes are closed.
We are burning away any fear.
Cleansing the mind.
Giving space for our heart to speak.
Can you do this with a smile on your face?
Really go for it now.
Burn away the old with the breath of fire.
Last few moments here.
Deep breath in,
Thumbs touch above the head,
Fingers spread up towards the sky,
Hold your breath at the top,
Squeeze root lock,
Mula band,
Draw that energy up,
Imagining it flowing out the crown of your head up to your fingertips.
Squeeze and exhale release See if you can tune in to the subtle flow of energy in your body.
What did you awaken to?
Rubbing the palms together once again,
Feeling that heat,
That friction,
Sealing in some of the energy we generated from Ego Eradicator.
Then separate the hands,
See what you feel.
Is there any difference from before?
Then coming into heart light meditation,
The final in our series of kriyas.
Placing the right hand above the left over the heart space,
Closing down the eyes.
Long,
Slow,
Expansive breath here,
Really drawing the breath down into your belly.
Start to visualize a golden orb of light between your hands shining like the sun.
With each breath it begins to grow brighter,
More vibrant.
Feel its warmth,
Its glow.
As you feel this orb of light begin to move through your heart centre.
Filling it with love and gratitude.
Joy and kindness.
And now expand this orb of light so it radiates outwards,
Forwards,
Beaming light,
Shining bright.
Shimmering light all around you.
Take a deep breath in.
And exhale,
Release.
Let's close with an aura sweep.
Inhale,
Hands come up,
Look up.
Exhale down,
Fingers are spread a little wide combing through the aura.
Seeding in the practice.
And release the hands down.
You are radiant.
You are beautiful.
You are light.
Thank you so much for practicing with me today.
Fat man.
