Please find a seat.
And sometimes it's nice just to find little micro-movements as you arrive into this space of stillness.
Little wiggles of the shoulders,
The hips.
And with each natural round of breath,
Maybe the eyes soften to a close or find a soft gaze just gently in front of you.
With each natural round of breath,
Maybe the shoulders soften,
The hips soften,
The muscles on the face begin to release.
And with each natural round of breath,
Invite your awareness just to be still in this moment.
And begin to draw that awareness to the very center of the chest,
Your heart center.
And the first thing to do is investigate where that is for you.
Sometimes it is helpful to find some sort of imagery,
Like an orb or a white light.
So find that space,
Maybe visualize that orb in the very center of the chest,
The heart center,
Heart chakra region.
And then move from there straight up through the upper palate right into the midbrain,
Our ajna chakra.
And the same thing here.
You might find an orb or a white light that makes it easier for you to locate this space right in the center of the brain,
The midbrain.
And then float your attention up from there right out the crown of the head,
The top of the head.
So we've traced this path for ourselves,
The heart,
The third eye up through the crown.
And now we'll bring our attention back down,
But this time find a space right in front of the heart center,
Maybe 6 to 12 inches.
And with your mind's eye,
Again,
Find that space.
And we're going to connect our breath and the movement of our awareness from the space in front of the chest into the heart center and up through the crown of the head.
So on your next breath in,
Inhale from that space in front of the heart center into the heart center.
And then exhale from heart up through the midbrain,
Ajna chakra,
Up out of the crown of the head.
And then attention moves back in front of the heart center.
Inhale into the heart.
And exhale,
Our attention naturally moves up and out the top of the head.
And as you work with this path,
Begin to also find a steady rhythm of the breath.
Inhale into the heart.
And exhale up the top of the head.
And as you continue to link the breath and your awareness,
Maybe focus on sipping in a little bit more air with each breath in.
Lengthening each exhale with each breath out.
Inhale into the heart.
And exhale up through the top of the head.
And as you continue to find a rhythm with the breath and awareness,
Maybe even just curl the edges of the mouth to form a gentle smile.
As we breathe in and breathe out,
The smile helps us stay present and upright without any effort at all.
And as we continue to investigate and participate in this breathing in and out,
Our heart and our head,
If our awareness needs a little bit more input,
We can add the mantra So Hum to it.
So as we breathe into the heart,
We can silently internally also repeat So.
And as we breathe out through the top of the head,
We can silently internally repeat Hum.
Inhale So.
And exhale Hum.
And only use the mantra if it's beneficial to you.
If it's distracting,
Just let it go and breathe into the heart and out the top of the head.
And if at any time our attention starts to wander,
Just gently guide it back to the space in front of the heart.
Inhale into the heart,
Maybe So.
Exhale out the top of the head,
Maybe repeating Hum.
And if you start to feel heavy or lethargic,
Maybe we find that little smile on our face.
We'll sit with this breath pattern for a few more moments.
And you can begin to let that practice go for now.
And take a moment to rest in an open awareness in this moment.
Allow anything that is arriving in this moment to fully be observing,
Witnessing.
And when you feel ready,
Bring the palms together in front of the face.
You can rub them a few times,
Just generate a little heat and friction between,
A space between.
And then place both palms above the eyes,
Taking a moment to ground back in the physical body.
And slide both palms down to the heart center,
One on top of the other.
Take a moment,
Breathe into the palms.
And then slide both palms down to the lap.
Take one more moment just to be here.
Tuck the chin to the chest,
A little bow of the head.
And you begin to flutter the eyes open,
Arrive back into your space.
And Namaste.
