And close your eyes.
Connect with your breathing.
Try to feel the air through your nose.
Try
to keep the spine nice and tall,
Without any tensions.
Relax the palms of your hands,
On
your legs.
Feel that you can rest,
Just breathing.
You can relax your mind,
Just noticing the
flow of air through your nose.
We're going to bring our hands together.
Just bring the
right hand into the left palm.
Keep your arms relaxed and your shoulders relaxed.
The hands
are sitting just above your thighs.
The left is open,
Facing up,
And the right is just
on top of it.
And just bring the thumbs together.
So you're creating a circle with your hands
and thumbs.
Keep your elbows relaxed and shoulders.
Keep following the natural breathing.
Gentle
into your nose.
Relax your stomach.
Relax your jaw and face.
You can bring the gaze
down.
Keep your eyes closed and relax the eyelids.
The eyes are relaxed too,
And the gaze is in focus.
Soft,
Because the air is travelling through your nose,
Up into your head,
And down into your body.
Bring the awareness to your hands.
As you're breathing in,
Naturally,
Try to let the air travel into the
circles that you have created with your hands.
Let the air go into the circle and out.
Every breath.
Keep the face relaxed and the stomach.
Also relax the pelvic floor.
And every time you're breathing,
Let the air go into this hole between your hands.
The air is travelling through your nose,
All the way down to your hands and back to get out of your nose again.
Try to follow the journey.
Try not to change the way you breathe.
Keep it natural,
Soft and unfocused.
This exercise is more about to follow with intention,
By following the breath.
But keep the natural breath happen on its own.
Keep a tall spine.
Shoulders relaxed.
Slowly bring the gaze a bit more straight.
Keep your eyes closed.
Relax the area between your eyes.
Feel the crown of your head.
Well centred and up.
Feel your head in balance with your spine and shoulders.
This way your neck,
The back of your neck can be long.
Without changing the natural way of breathing.
We're just going to lead the air to a different direction.
When you inhale,
You're going to imagine that the air is travelling up to your head,
All the way down to the left side of your body.
And as you exhale,
The air is coming up on the right hand side of your body,
All the way up to the nostrils.
Then you can recover the whole body,
Every corner.
Try to maintain a natural breath.
When you just imagine,
Visualise the journey of the air through your body.
See until where the air can travel.
And if you're following the natural breath,
You've got enough time to go all the way down,
Then visualise the air is travelling faster.
But do not change your breathing.
Keep your hands soft and dry.
Shoulders relaxed.
Keep your gaze clear.
Mind clear of thoughts.
And now bring the awareness to your eyes again.
As you're breathing in,
Let the air come in your head.
And as you're breathing out,
Give your eyes more space.
Keep breathing naturally.
And every time,
Try to bring a bit more lightness into your being.
Try to enjoy breathing.
Try to let go of any tensions on your face.
Try to let go of anything past or anything future.
Just enjoy the experience of breathing.
We're going to bring our hands on our knees,
Palms of our hands facing up.
We're going to take three deep breaths through the nose.
And we're going to exhale deeply as well.
And with those exhales,
We're going to let go of everything that holds things for us.
Anything that we don't need anymore.
So take a deep breath in.
And exhale.
Again.
And we're going to sing Aum three times.
So inhale.
And exhale.
