In this simple breath and sound practice,
We will be using the mantric sound of Aum on the exhalation.
This entire practice can also be done silently,
If that feels more comfortable to you.
Aum is the primordial sound,
The sound of creation,
The universe,
The divine word.
Throughout today's practice,
Allow your breath to be natural,
Simple,
Rising and falling effortlessly in your body,
A wave,
A flow,
A loving sway.
Notice your feet placed evenly on the ground.
Act with your feet,
Wiggle your toes,
Shift your weight to the inside edges of your feet,
The outside edges,
The front of the feet,
The back.
Feel into your arches,
Your ankles.
Inhale gently,
And as you exhale,
In any pitch that feels right to you,
Sing Aum.
Lift up one foot at a time and gently roll each ankle one direction,
Then the other.
Inhale gently,
And with your exhale,
Aum.
As we continue to move up the body,
Open your mouth and relax your jaw.
Let your tongue release and feel a softness in the mouth,
A sense of space in the back of the head,
And a sense of freedom in the neck.
Inhale,
Letting breath circulate,
Exhale,
Aum.
Feel your head gently balanced on top of your spine.
Inhale,
Exhale,
Aum.
As you lift and lower each heel,
Hold on to a chair or a wall if you'd like.
Inhale and exhale,
Aum.
Moving up to the knees,
Bending slightly as you begin swaying side to side.
Inhale,
Sway,
Exhale,
Aum.
Now to the hips,
Joining the wave-like motion of the breath and the body.
Inhale flowing,
Exhale,
Aum.
Relax the jaw,
Feel the head balanced over the spine,
Softness in the neck.
Gently and kindly move your awareness into your low back,
Your low abdomen.
Inhale,
Breath sweeps,
Exhale,
Aum.
Add lateral movements.
Move your feet with tender steps,
Inhale,
Aum.
Heel and torso smoothly twisting and undulating,
Inhale,
Aum.
Inviting the shoulders to fall away from the ears,
Shoulder blades sliding down the back body.
Inhale serenely,
Aum.
Breath circulating through the shoulder joints,
Down the arms,
The wrists,
Each finger and fingertip.
Inhale lovingly,
Exhale,
Aum.
Allow the arms to open or lift as you are comfortable.
Delicately stretching and articulating all the joints and tissues of the arm.
Inhale fully and gracefully,
Aum.
Once again,
Feel into the balanced heart,
The balanced head,
The relaxed jaw,
The soft belly,
The free neck,
The fallen away shoulders.
Inhale,
Exhale,
Aum.
And then coming back to a simple standing pose,
Feeling your feet on the ground,
Inner,
Outer,
Front,
Back of your feet.
Inhale from the arches all the way up through the bones of the legs,
The spine,
The skull,
The crown of the head.
And as you exhale,
Aum,
Visualize a beautiful golden white light washing all through and around you as you empty your breath with sound.
Inhaling,
Aum.
Exhaling,
Aum.
Inhaling,
Aum.
Standing in stillness with your hands at your heart center,
Feeling the balance and the flow within yourself.
And remind yourself that this balance and this flow is always within you.
Namaste.
