Breathing in and out through the nose gently,
If possible.
If that's not possible,
The mouth is fine.
We're just going to very gently begin to expand the breath.
So feel a slightly bigger inhale,
A nice long,
Slow exhale.
Likely your exhale will be longer than your inhale,
But whatever it's doing naturally is fine,
Just lengthen the breath.
Lengthen the breath.
Lengthen the breath with no strain.
Once the end of your next exhalation,
Pause the breath for a second or two.
And then inhaling,
Not a long pause,
Just enough to notice it.
And on your next in-breath,
Do the same thing.
The end of your in-breath,
Just pause the breath for a moment.
And then long,
Slow exhale with a pause at the end of your exhale.
Do a few rounds of that.
Inhaling,
Pause,
Exhaling,
Pause.
After your next complete exhalation,
Allow the breath to come back to its normal rhythm and spend a moment or two noticing any pauses that occur after the inhales and exhales.
Just noticing,
No agenda.
Now bring your attention to your heart space right in the center of your chest.
Let your mind's eye just sit in the center of your chest.
We'll begin to get a sense of that area physically,
Energetically.
Cultivate a expansive,
Welcoming feeling.
Welcome the light into your heart.
Leaving our awareness there,
We'll turn our palms up.
Inhale and bring our arms out to our sides,
And as we exhale,
Very slowly,
Bring your right hand over your heart and your left hand over your right.
We're gonna repeat this,
But as we do it,
We're gonna imagine that light expanding in our heart space on the inhale,
And as we exhale,
We're gonna bring our arms out to our sides,
Light expanding in our heart space on the inhale,
And relaxing into that expansion on the exhale.
We'll use our bodies just a little bit.
Inhaling,
Open the heart.
Exhaling,
Draw your awareness and energy and light into your heart space.
Feeling can be a little playful.
Enjoy the expansion.
What happens when I bring my hand over my heart?
Does it change anything?
Four or five or six more breaths like this.
Inhaling,
Opening.
Exhaling,
Relaxing into that openness.
Inhaling,
Receiving.
Whenever you feel complete with this motion,
Let's leave our hand over our heart and let our mind drop into that heart space,
Expansive,
Filled with light.
You may feel that expansive feeling and lightness extend beyond the heart space to other areas,
And that's fine.
We'll sit with this awareness for a little while.
At any time,
If you feel distracted,
You may come back to this inhaling and exhaling with the hands to kind of bring your awareness back to the heart space.
Come back to this inhaling and exhaling with the hands to reset the mind's awareness of the open light heart space.
Hands can be on the heart or in the lap.
Breath is free.
And heart is filled with white light.
Feel your breath move in and out of your body.
Feel your whole body floating in the space around you.
Feel your whole body floating in the space that surrounds you.
Without changing anything else,
Allow your eyes to open halfway.
As you feel your whole body floating in the space around you,
Gently bring your hands together in front of your heart.
And begin to rub your hands together and generate heat between your hands.
When you feel a good amount of heat in your hands,
Gently cup your hands over your eyes and breathe in the heat through your eyes into your whole body.
Slide your hands down over your heart space and breathe into your heart space.
Slide your hands down slowly into your heart space.
So that your hands are over your navel and breathe into your belly.
Gently bring your hands down to your legs and gently squeeze your legs all the way down your thighs,
Lower legs,
Just a little sensation.
And then touch your feet.
Take a big breath in and out as you touch your feet.
Let's bring our palms together in front of our hearts again.
Your eyes open and your hands in prayer in front of your heart.
Notice the sensations in your body.
Maybe notice any energetic feeling you have.
Maybe notice the feel of your thoughts.
And bowing,
We'll thank ourselves and everyone here for sharing their practice today.
Om shanti,
Shanti,
Shanti.
Om peace.
