Welcome,
Come to a comfortable seated position and begin to align the base of the spine,
Your heart and your head.
Feel grounded on your seat bones and from this foundation,
Begin to elongate your spine and feel growing taller through the crown of your head.
Begin to draw your shoulder blades down the spine and feel a gentle lift across your chest.
Heart open,
Allow the neck to be long and free and gently rest your hands on your thighs or your knees with your palms facing up.
And in this process of becoming aware of your posture,
Relax your body,
Arrive,
Soften and begin to ride the wave of your breath to calm the mind and balance the nervous system.
Simply notice your breath,
In through the nose and out through the nose.
Allow each cycle of your breath to be slower as you inhale,
Smoother as you exhale,
Each inhale feel the subtle expansion and each exhale feel a gentle release.
The inhale flowing through the nose,
The exhale flowing through the nose,
In through the nose,
Out through the nose.
Keep the breath flowing,
Keep the breath going,
In through the nose,
Out through the nose.
Continue to ride the wave of your breath,
Continue to become aware of the smoothness,
The fullness and gently bend your right elbow and place your two-piece fingers into your forehead center.
Right thumb is going to close your right nostril and the ring finger the left.
Inhale through both nostrils and exhale completely.
Close your right nostril,
Inhale through the left,
Seal the left and slowly exhale right.
Inhale right,
Seal the right,
Exhale left.
Inhale left nostril,
Seal the left,
Exhale right.
Inhale,
Seal,
Exhale.
Continue on your own,
Moving with your breath from side to side,
Balancing the inner energy,
Neutralizing your breath,
Balancing your nervous system.
Keep the breath flowing,
In through one nostril and out through the next.
A few more rounds.
The next time that you exhale through the left nostril,
Lower your hand back to your lap and take three complete breaths,
Inhaling and exhaling through the nose and with each exhale relax,
With each exhale release.
With each exhale settle into this moment,
Continue to breathe in and out through the nose and allow the breath to settle into a natural,
Full rhythm.
Allow the breath to become smooth and effortless and for a moment acknowledge the uniqueness of this moment,
Resting in full presence.
Tune in to the place where your breath arises from,
Tune in to the breath and notice the subtlety of the breath as it moves in through the nose and out through the nose.
As you inhale,
You feel a slightly cooler air and as you exhale,
A slightly warmer air.
As you inhale,
Cool air flowing in and as you exhale,
Warm air flowing out,
In and out through the nose.
Place your attention to the sensations of the breath,
Effortless as it flows in and out through the nose and become aware of the feel from which the breath arises and returns from,
The place,
The source and as you continue to watch the breath,
Cool air flowing in and warm air flowing out,
Internally and to yourself.
Repeat the mantra SO HUM,
I AM as you inhale SO HUM and as you exhale HUM,
Inhale SO HUM and as you exhale HUM,
Silently,
Internally,
SO HUM,
I AM THAT.
Internally to yourself,
SO HUM,
Merging of being and becoming infinite,
Inhale SO,
Exhale HUM.
Feel the vibration of the mantra flowing with the breath,
Inhale SO,
Exhale HUM.
Notice the vibration of the mantra gradually inviting your mind back to space of oneness,
Inhale SO,
Exhale HUM.
Follow the mantra with your mind,
Inhale SO,
Exhale HUM.
Continue to quiet the mind,
Continue to follow the mantra and as you continue,
Eventually as the mind becomes quiet,
You may feel and find that the mantra repeats itself naturally and perhaps independently of the breath,
SO HUM,
Allow the mantra to connect you with your true essence,
Feel that space of aliveness within you,
A space of peace and unconditional belonging,
Limitless potential,
Feeling in the resonance of the mantra a sense of harmony,
Connectedness,
Infinite space,
The truth that you are a drop in the ocean,
SO HUM,
Allow the mantra to fade away and just sit in the space of stillness,
Ease and freedom,
A space of oneness,
Become aware of your physical body and sense spaciousness inside you,
Spaciousness inside of your body,
Feel all of your body,
All of your organs,
Vibrating,
Aliveness and now shift your attention to the space outside of your body,
The air on the surface of your skin and sense a space around you,
Feel your presence held in the meeting point between the inner and outer space and in this moment feel grounded,
Present,
Stable,
Bring your palms together and wrap them to create a little bit of warmth in between your palms,
Keep your eyes closed and gently place your hands on top of your eyes,
Feel the warmth penetrating,
Healing your brain and as you lower your hands into prayer at the heart,
Acknowledge how you feel,
Acknowledge the resonance of the mantra within you and may you embody a sense of easefulness in your day,
Unconditional belonging as you move back into your day.
Namaste.
