Welcome to day six of radiance and today we're going to do things a little bit differently so i want you to actually be able to lie down on your back on the floor if that's possible for you that's going to be best when you come to lie down on your back bend your knees and place your feet on the floor.
And then if it feels okay,
You could let your hands come to rest over your lower belly or your hip bones.
And again,
You can bring your eyes to close.
And just take a few breaths.
Coming into your body today and making any adjustments so that you feel comfortable here in this position.
We've been working our way down through the body and today we're going to focus in on our pelvis.
And so begin deepening your breath in that direction.
Breathe in and imagine your breath being able to literally flow all the way down into the lowest part of your abdomen.
Touching down into the hips.
And into the space of your pelvis.
And there's an intimate connection between the pelvis and our jaw.
And so notice your mouth,
Your jaw,
And if possible,
Let your jaw be relaxed,
Maybe your mouth even is slightly open.
And at any point you can breathe out through an open mouth,
You could also sigh out,
You could make some sounds if that feels right for you.
We're going to start to gently rock the pelvis.
And we're going to connect that rocking of the pelvis with the breath.
So as you breathe in,
I want you to rock your frontal hip bones towards your toes and feel your lower back rise up away from the floor a little bit.
It might feel like your tailbone,
The very base of your spine,
Is is tipping down into the floor,
Pressing down into the floor.
So that is the movement that we want to connect to the in breath.
And then as you exhale,
You're going to press your low back into the floor.
Feel your tailbone curling up towards the sky.
And your pubic bones at the very front of your pelvis and your hip bones,
They draw up towards your belly.
You've likely done this type of movement before,
So it might be familiar to you.
So just get into your own flow with it.
As you breathe in,
You're just really gently arching your lower back up off the floor and then as you breathe out you're going to gently feel the low back anchor down into the floor This movement can be very small.
Or you can make it bigger if that feels good to you,
But go slow.
Let your breath be slow and let the movement be slow.
And have your hands resting again over the front of your pelvis or your hip bones.
You could even press your your fingers into your hip bones or massage anywhere along the front of the pelvis if that feels good at the same time.
We're just waking up this part of your body And as you're rocking your pelvis forward and back,
Get creative,
Add in a little side to side movement.
So it might be that you draw your right hip up towards your right shoulder.
Your pelvis is still just resting down on the floor.
You're just kind of hiking your hip upward.
And then release that right hip down and Try hiking your left hip up towards your left shoulder.
So you're swiveling on the back of your pelvis a little bit.
And do that a few times.
Move slowly.
Notice if this movement feels smooth and easy for you or if one side feels stuck or sticky.
Keep breathing and notice if you are tense.
In your spine or if you've started to clench your jaw and I want you to release your jaw and try to relax your spine,
Relax your shoulders so that if the rest of your body,
Your spine and your head want to move a little bit with your pelvis they can.
Now in the last few moments here,
Move your pelvis however you want to move your pelvis.
Your body is intelligent.
And so in a way,
You want to listen to what the pelvis is asking for.
How does it want to move in this moment?
What would feel good to your pelvis and your hips?
And then when that feels complete,
Find stillness again.
You can keep your knees bent or you could stretch your legs out long or you could even extend your legs up in the air.
And just take a couple breaths here,
Focusing on receiving.
Take in any sensations that you're aware of.
Take in this practice,
Take in any messages.
Or information coming from your pelvis.
Then sharpen your attention upon your radiance.
How do you experience your radiance,
Your glow the sunlight that emerges from within you,
How do you experience that today in this moment?
How do you feel it in your body?
Does it feel bright?
Does it feel dim?
Connect with your radiance and just breathe with your radiance.
Feel your body dropping down heavy into the floor.
Consider what you will be bringing with you from this practice into the rest of your day.
Let's take one last deep breath in together.
Maybe sigh it out through an open mouth.
Thanks for showing up and giving yourself this time,
This attention today.
And I will catch you during tomorrow's lesson.
