Welcome to the earthly realm of the spleen and the stomach.
This practice is best done in a comfortable seat,
Either on the chair or on the floor.
Let's get comfortable and settled in our seat.
You feel like closing your eyes,
Do that to bring the attention inward.
If not,
Just follow the movement of your breath in your body.
And rub the palms of your hands together,
Creating heat.
Bringing your hands towards the stomach and the left of your lower ribs so that your hands can send energy to your stomach and your spleen.
Take a few deep breaths here,
Imagining the color yellow,
Filling your stomach and spleen.
Imagine this color going into every single cell that makes your stomach and your spleen.
Visualize them,
Filled with this bright yellow color.
Smile to both of these organs in gratitude for digestion and the immune support they give.
Take a deep inhale here with a smile on your face and as you exhale,
Relax your hands and bring them to your knees or to your thighs.
For the next part,
If you can sit on your heels,
Please do that.
You can use extra support underneath your ankles or between the calves and the hips.
Mind that we will be sitting on the heels for around six minutes,
So make sure you are comfortable.
If your body doesn't sit well in this position,
Don't worry about it and stay seated comfortably.
We will start with a breath practice,
Bringing both hands to the lower belly.
This breath is called breath of fire or Kapalabhati.
We're going to be focused more on the exhales and every time you exhale with purpose,
Bring the belly button to your back.
With every inhale,
Allow your belly to naturally relax forward.
Your hands on the belly will help you connect with this movement.
So take a deep inhale to begin.
Exhale fully through the nose,
Empty the lungs.
Inhale through the nose and exhale,
Start pumping your belly button in.
Keep going,
Go at your own rhythm.
Relax the jaw and continue pumping your exhales,
Bringing the belly button back.
We're going to be here for two more minutes.
If you choose and you have your eyes closed,
You can bring the inner gaze to the space between your eyebrows.
Your rhythm can be faster or slower than mine.
The important thing is that you can focus on pumping the exhales,
Bringing the belly button back and then just relaxing the inhales,
Belly will move forward.
We're here for around one more minute.
Okay,
Take a deep inhale.
Exhale,
Relax the breath and just observe how your body and mind feel in this moment.
Now to part two.
We're going to interlace the fingers,
Only leaving the index fingers pointing out.
If you are male,
Your right thumb will come on top of the left.
Women,
We have the left thumb on top of the right.
You can choose between three hand variations.
The first one is this mudra or hand posture will go in front of your heart with the index finger pointing up.
Second option is you bring the mudra,
The hand posture on top of your head with the elbows bent.
And the third option is you fully stretch your elbows with the mudra still pointing towards the sky.
We're going to be chanting out loud the mantra Sat Nam.
When we chant Sat,
Again the belly button will go in.
When we chant Nam,
The belly relaxes out.
The breath will incorporate itself with the chant.
So bring the hand mudra to the position that you want it to be.
Let's take a deep inhale.
Exhale,
Sigh it out.
Take an inhale.
And let's start chanting.
Keep chanting out loud at your own pace.
If your eyes are closed,
Bring your inner gaze to the space between your eyebrows.
If they're open,
Focus in one point.
And remember,
Every time you chant Sat,
The belly button goes back.
And every time you chant Nam,
The belly button relaxes forward.
Let's keep going for a few more minutes.
Nam Sat.
Nam Sat.
Nam Sat.
Nam Sat.
Nam Sat.
Nam Sat.
Nam Sat.
Nam Sat.
Nam Sat.
Nam Sat.
Nam Sat.
Nam Sat.
Nam Sat.
Nam Sat.
Nam Sat.
Nam Sat.
Nam Sat.
Nam Sat.
Nam Sat.
Nam Sat.
Nam Sat.
Nam Sat.
Nam Sat.
Nam Sat.
Nam Sat.
Nam Sat.
Nam Sat.
Nam Sat.
Nam Sat.
Nam Sat.
Nam Sat.
Nam Sat.
Nam Sat.
Nam Sat.
Nam Sat.
Nam Sat.
Nam Sat.
Nam Sat.
Nam Sat.
Nam Sat.
Nam Sat.
Nam Sat.
Nam Sat.
Nam Sat.
Nam Sat.
Nam Sat.
Nam Sat.
Nam Sat.
Nam Sat.
Nam Sat.
Nam Sat.
Nam Sat.
Nam Sat.
Nam Sat.
Nam Sat.
Nam Sat.
Nam Sat.
Nam Sat.
Nam Sat.
Nam Sat.
Nam Sat.
Nam Sat.
Nam Sat.
Nam Sat.
Nam Sat.
Nam Sat.
Nam Sat.
Nam Sat.
Nam Sat.
Nam Sat.
Nam Sat.
Nam Sat.
Nam Sat.
Nam Sat.
Nam Sat.
Nam Sat.
Nam Sat.
Nam Sat.
Nam Sat.
Nam Sat.
Nam Sat.
Nam Sat.
Nam Sat.
Nam Sat.
Nam Sat.
Nam Sat.
Nam Sat.
Nam Sat.
Nam Sat.
Nam Sat.
Nam Sat.
Nam Sat.
Nam Sat.
Nam Sat.
Nam Sat.
Nam Sat.
Nam Sat.
Nam Sat.
Nam Sat.
Nam Sat.
Nam Sat.
Nam Sat.
Nam Sat.
Okay,
Take a deep inhale.
Hold the breath in.
Contract genitals,
Lower belly.
Intergaze the space between your eyebrows.
And exhale,
Release the hands,
Relax the breath.
And again,
Observe how your body and mind feel.
One more time.
We're going to rub the palms of our hands together,
Creating heat.
Bringing both hands to the stomach.
Breathing into your stomach,
Your spleen.
Again,
Imagining this beautiful bright yellow color shining from your stomach and your spleen.
Smiling to these organs,
To nature all around you.
And just gently start bringing the hands down and blinking your eyes open.
Thank you for joining today and coming into the centering world of the stomach and the spleen.
If you feel your digestion or your mind need extra support,
You can repeat these exercises as much as you need.
