Begin to take your right hand to your belly and your left hand to your heart.
And together,
If you feel so inclined,
We'll practice a three-part breath,
Dhirgha breath.
When you're ready,
On your inhale,
Begin to expand your belly.
Continuing the inhale up to the chest,
Expanding the chest,
And then all the way up to the collarbone.
Holding at the top briefly.
And on your exhale,
Collarbone,
Chest,
Belly,
Drawing belly button to your spine.
Inhale,
Expand the belly,
Expand the chest,
Expand the collarbone.
And exhale,
Contract the collarbone,
The chest,
And the belly,
Finally drawing belly button to spine.
Like you're filling up a glass of water,
Inhale,
Expand the belly,
Chest,
Collarbone.
And like you're pouring out the glass of water,
Breathing out from the collarbone,
Chest,
Belly,
Finally drawing belly button to spine.
Continuing at your own pace with your own breath.
And if you'd like,
You can take a slight constriction to the back of the throat for an Ujjayi Pranayam.
And it sounds like you're trying to fog up a mirror or a window.
Continuing at your own pace with your own breath.
And we'll bring our focus to the heart center,
The heart space.
And just focus your breath right at the heart,
Envisioning your heart as a deep,
Beautiful,
Peaceful space.
And as you do that,
You'll feel your heart as a deep,
Beautiful,
Emerald green.
This gem that takes up the entire circumference of your chest.
And perhaps you see your heart as a different color.
Is it shiny,
Glimmering,
Iridescent?
How does your heart illuminate?
Now,
So many of us spend our lives giving.
And this is your opportunity to receive.
How have you received lately?
With one hand on your belly and the other hand over your heart.
Feel the heat coming from your hands and send your body your love,
Your own divine love.
Begin to take your focus to the back of your heart where receptivity resides.
And can you breathe into the back of your heart,
The back of your body?
Maybe noticing if there's any constriction or contraction and deepen your breath into that space.
And repeat to yourself,
I receive love unconditionally.
I receive love unconditionally.
I receive love unconditionally.
Maintain your awareness in that space,
Receiving your own love.
Feel your heartbeat.
Feel your self love.
Radiating,
Growing larger and seeing that emerald green grow even brighter.
Breathing into that three-part breath one more time.
Inhaling belly,
Chest,
Collarbone.
Exhaling from the collarbone,
Chest,
Belly,
Drawing belly button to spine.
Take four more rounds of this breath.
In and out the nose.
Maintaining the placement of your left hand on your heart and right hand on your belly.
I love myself unconditionally.
I love myself unconditionally.
I love myself unconditionally.
You can stay here and rest.
If that calls to you.
Or you can begin to wiggle your fingers and toes.
Moving into the body.
Noticing the heart.
Ah,
Sighing deeply.
Namaste.
