And before we officially begin this journey this evening under this full moon,
We will share together a few different pranayamas.
And the first one I'd like to invite you to try with me is called Brahmaripranayama,
Known as the humming breath.
So a few ways you can do this,
You can,
Let me take my earphones off,
You can use your thumbs to block the little ear flappies and rest the hands on top of the head.
That's option one.
Option two is simply not doing that.
There is a slight gap in the teeth and the tongue rests on the lower palate.
And all you do is hum.
So let's practice seven of these breaths together.
Hum.
Hum.
Hum.
Mmmmmmm.
Mmmmmmm.
Mmmmmmm.
Mmmmmmm.
Mmmmmmm.
Mmmmmmm.
Brahmaripranayama is a wonderful tool in anxiety and getting us nice and rested in our parasympathetic nervous system.
Taking a few moments to notice any effects from this practice.
Mmmmmmm.
The second breath I would like to offer an invitation is from our East Asian friends in Chinese medicine.
And this breath is really sensational for releasing grief.
Very easy.
All you do is make a sssssssssssss,
Like an sssssssssss sound.
And so when you're ready,
I would like to invite you to join me for five of these breaths.
.
.
.
Noticing the effect of using this breath.
Noticing any shifts.
Noticing if the mind and body have stilled after our little asana practice and these uses of these breaths,
These tools that we have access to at any time.
You have these keys.
You hold these tools.
They are available to you.
Whenever you need them.
And as we transition from our breath work into our nidra.
One last check point before we get into our little intergalactic spaceship for this journey under this full moon.
Should it delight you to check in with the body and the pillows and the blankets.
Perhaps shifting positions.
Perhaps you need another pillow under the head or under the knees to release the low back.
And as we.
Transition into our meditative time.
And as we continue to breathe in and out,
The body melts and whatever position you happen to find yourself in this evening knowing that wherever you are is so perfect for you in this moment.
This is the perfect little trip this journey we will take together there is absolutely no way that you can mess this up or do this incorrectly.
You are so welcome to move if you are called to move.
And if sleep calls you.
Then you have come to the right place you are so welcome to fall asleep the beauty of this practice is that it's a software.
And even if you drift off to sleep,
That these words will still seep into the brain and the body and the benefits will still be had.
So as we come back to the body and noticing and letting the body just melt and whatever our position of choice is this evening.
Feeling all those layers of tension that we carry into and out of the day just begin to melt.
Melting and perhaps they even begin to form little pools and streams and rivers,
All the way down to the earth that's beneath you.
Perhaps the earth is very close and perhaps the earth is a few stories down.
It is okay.
Let these rivers and streams of stress and tension melting off the body find its way down,
Down,
Down to the earth.
And once it reaches the earth it's able to move through the earth,
The earth is the most perfect consistency to let this water move through not to wet that it's like glue and not to dry that it's impenetrable,
It is the perfect consistency.
This little stream is able to move right down into the earth and what do we discover?
That this little stream is two ways.
And in this two way stream you are able to absorb the energy from the earth and let it replenish the body.
And as we pull up this beautiful energy from Mother Earth,
Oh,
Look at this beautiful energy look at the color and the texture and allow the imagination to be able to play.
Is it a golden energy?
Is it a brown and glittery sparkly energy?
Is it a maybe a beautiful sunny yellow or green silver black orange energy that's being pulled up into the body and beginning with the tips of the toes to the crown of the head.
Let this energy be pulled into the body filling it to the brim.
And perhaps,
As you notice this,
It might spill out maybe down the hair maybe into the little energetic egg that we have around our bodies is beautiful Mother Earth energy filling filling filling settling settling settling.
Filling filling filling settling settling settling.
And then come to land in the heart center.
And should it delight you to feel around in this space.
Perhaps there's visuals or colors or patterns that begin to come into focus as we settle into the heart center.
Any objects or shapes or feelings are so perfect and welcome.
And even if the opposite is true that is so perfect and welcome.
And it's from here that we begin our practice of yoga nidra in our heart space.
Should it delight you to pause for a moment and call in any guardian angels or spirit guides totem animals spirit animals,
Loved ones ancestors known and unknown.
If you know the names,
Call them in if you know the names of the people who walked these lands before us call them in known and unknown.
As we invite them into our healing mandala.
As we enter this healing practice of yoga nidra.
It is possible that we also help heal the lines that came before us and the lines that will come after us.
The opportunity for spontaneous healing through this practice is available at any time.
And as we call in these loved ones these ancestors these pets and animals and things that we love maybe even plants are there.
Knowing that they are here to watch over and guide and protect us on this journey.
Should it delight you.
Perhaps calling in ma nidra Shakti herself.
As this practice.
We are communing with her.
And we begin our ritual of traversing the body,
Mapping the topography of this body that we are in this earth walk.
We begin at the crown of the head,
Letting the awareness land the crown of the head feeling into this space.
And from the crown of the head dipping down to the space between the eyebrows.
The right year the left year the right temple left temple right I left I right I saw it left I saw it.
Right cheek left cheek right nostril left nostril tip of the nose.
Upper lip and lower lip.
The chin.
Right side of the jaw and the left side of the jaw and the center of the throat.
The tips of the shoulders,
Elbows,
Wrists,
Thumb index middle ring and pinky fingers.
Palms of the hands in the backs of the hands in the wrists,
Elbows,
Shoulders,
Collarbones,
Heart center.
The awareness fill the heart center.
Right side of the chest the left side of the chest.
The space just beneath the sternum.
Naval center.
Center of the pelvis and the pelvic floor.
The hips,
Knees,
Ankles,
Tops of the feet and the soles of the feet and the big toes second toes third toes fourth toes fifth toes.
The ankles,
The knees,
Hips,
The pelvic floor center of the pelvis.
The naval center,
The space just below the sternum and the heart center,
The center of the throat.
Tip of the nose and the space between the eyebrows.
The crown of the head.
Put you feel into the entire right side of the body.
The awareness filling the entire right side of the body feeling into the body the space just outside the body noticing and scanning this area.
From the top of the right side of the head all the way down to the toes.
And then could you notice the left side.
The left side of the body.
Feeling into the space all the different areas of the left side of the body the front,
Back and side.
The body just outside the body.
Could you feel into the front,
The front side of the body.
What does it feel like in the front side of the body.
And the backside of the money.
And we'll take a look at the breath.
Let's take a look at the breath.
We'll begin to count the breath backwards from the number.
Like this.
Exhale 54.
Inhale 53.
Exhale 53.
And so on.
Should you lose the count or reach the numbers zero.
Perfectly fine.
Simply begin counting the breaths again from the number 54.
And then we'll take a look at the breath.
Counting backwards from the number 54.
Should you reach zero or lose the count.
Simply begin again.
And then we'll take a look at the breath.
Let go of this now.
Let go of the breath.
Let go of this little healing game.
And come to settle into the body.
Feeling into the body from the crown of the head to the tips of the toes.
Noticing this body feeling into this body.
And what would it be?
What would it be to feel into the space just outside the body?
Perhaps just a couple of inches.
Perhaps you expand even farther and feeling into the space that's just outside of the body.
And coming back into the body.
Feeling the space just outside.
Feeling back into the body.
Should it delight you?
You are so free and so welcome to move back and forth between the body and the space just outside of the body.
As we experiment and play.
Let go of this little healing game.
And come to settle back into the body.
And as we settle back into the body on this full moon in Scorpio.
This moon that asks us to dig deep.
To look behind.
To feel into.
To ground into the present moment.
This moon that illuminates and shows us the path shows us the way.
We feel into the body.
And this moment in this time and this game we are feeling into the body.
Searching for.
A resonance.
A vibration.
Maybe the awareness pulls you into a direction into the body.
Something that's asking to be acknowledged.
There is no right.
There is no wrong.
Maybe the resonance is this drum dancing in your ears.
Maybe the resonance is the heartbeat.
The blood pumping.
Maybe your consciousness,
Maybe your awareness pulls you to a part of the body and wherever you happen to land.
So perfect.
Could you listen.
Could you listen to this wise body mind.
This wise body mind.
Where are you called to.
Where are you called to.
I leave you now for a few moments to explore this body.
To listen.
Listen to the wisdom that is yours.
Is your birthright.
The wisdom passed down from these ancestors that we called in.
The wisdom passed down from these ancestors that we called in.
The wisdom passed down from these ancestors that we called in.
The wisdom passed down from these ancestors that we called in.
The wisdom passed down from these ancestors that we called in.
The wisdom passed down from these ancestors that we called in.
The wisdom passed down from these ancestors that we called in.
The wisdom passed down from these ancestors that we called in.
The wisdom passed down from these ancestors that we called in.
The wisdom passed down from these ancestors that we called in.
The wisdom passed down from these ancestors that we called in.
The wisdom passed down from these ancestors that we called in.
The wisdom passed down from these ancestors that we called in.
The wisdom passed down from these ancestors that we called in.
The wisdom passed down from these ancestors that we called in.
The wisdom passed down from these ancestors that we called in.
The wisdom passed down from these ancestors that we called in.
The wisdom passed down from these ancestors that we called in.
Hearing this heartbeat calling you back.
Back from this nidra.
Feeling into the breath.
Feeling into the breath,
Noticing the sweet,
Sweet breath.
Perhaps taking a bigger inhale,
Longer exhale.
Noticing any sounds that are in the room near and far.
Feeling into the backside of the body or whatever part of the body is touching the surface that's beneath.
As this mantra of Om is calling us back,
Beckoning us back into this manifest world.
Remembering what day it is,
It's Monday.
Remembering what time it is,
It is 9-11 on the east coast.
Making your way back very slowly and at your own pace.
As Taurus would say,
Move at half pace.
Take your time,
Do it your way,
Your style.
And as you begin to make your way back and perhaps you're already back and welcome back,
It might take a minute to come back from that one,
We'll see.
What I would like you,
Or what I would like to invite you to do is journal.
Journal about your experience,
Journal about anything that comes up.
Don't even worry about spelling or grammar or anything like that,
Just free write.
And when you are also free to roll off if you'd like,
There's no need to stay.
If you would not like to,
If you think it's news time and time to go to bed,
No offense.
And if you would,
When you are finished with your journaling,
You could give me a little emoji or a little hop on the camera,
Whatever fits you best.
But time now,
Time to integrate,
Time to write,
Time to remember.
