So,
Again,
Seated or lying down,
Your choice.
I prefer this practice seated,
Personally,
But it's completely up to you.
So as you find your seat,
Wherever you are,
Lengthen your spine.
Feel your heart center rising,
Your head rising.
So,
Even if you're lying down,
That extension gives the mind the signal that there's a little bit of intention.
Your eyes can slowly close as we begin to deepen our breath.
Really pay attention to that breath moving in and out.
All those inhalations and exhalations extend even further.
So,
Bigger inhale and a nice,
Long,
Slow exhale.
If you continue that,
Feel your belly,
Your navel come towards your spine as you breathe out.
Attracting the belly on the exhalation.
The next time you take a complete breath out,
Pause the breath,
Maybe for two or three seconds.
Turn to your full inhale.
And your full exhalation.
And try that again,
Nice,
Big inhale.
Long,
Slow exhale.
And pause the breath.
And breathe in.
And one more time,
Take a nice,
Big inhale.
Nice,
Complete exhalation.
Pause the breath and feel your body.
Breathe in.
And breathe out.
Please allow the breath to come back to its natural rhythm.
And begin to get a sense of your body again,
Your whole body,
Feet,
Legs,
Pelvis,
Hands,
Arms,
Torso,
Neck,
Head.
Let your mind's awareness drop into that body.
See if you can get a felt sense of your body all at once,
Your whole body all at once.
Is that possible?
Now,
Get a little more fluid sense of your body,
Noticing that we have an energetic sense inside our body.
A spaciousness inside the body that we may be able to sense.
Yeah,
We can bring that sense of spaciousness to the awareness in front of our body.
So with the mind's eye,
Notice and feel the area in front of your body.
Notice and feel the area in front of your body.
Gently move the awareness to the space in front of your body.
Behind your body,
In back of your body.
Have your inner awareness to move to the space behind your body.
You can allow that awareness to float above the body.
Or your inner awareness to be above the body and receive that awareness gently.
Gently move the awareness below the body,
Below the body,
All the way even to the earth even,
Wherever your mind naturally gets a felt sense of the space below your body.
And now allow the awareness to expand to your body and all around your body.
Let your attention naturally flow into this space.
See where your inner awareness would like to sit and allow it to gently do so.
Awareness to expand.
Awareness spreading across the body and all around the body as we sit quietly.
Boom.
Slowly and gently begin to deepen your breath.
And as you do so,
Feel your breath descend all the way down to your pelvis.
And as you exhale,
Feel your breath move all the way up to your head.
Inhaling down.
And exhaling up.
Let's bring our palms together in front of our heads.
Very gentle smile to your face.
As you feel your body,
And your breath,
Bowing our heads to our hearts.
May we all find presence and experience all the gifts that come with them.
Om Shanti.
