All right,
So this is our moving prana meditation.
You can come to a seated position or when you practice this on your own,
You're welcome to lie down in bed or on a yoga mat,
Wherever you can get comfortable.
And go ahead and let the eyes close.
Let the shoulders drop down and away from your ears.
Let the jaw soften.
And the space between your eyebrows relax.
If you're seated in a chair,
Make sure that both feet are flat on the floor.
Hands can rest on the legs or in the lap.
Draw your awareness to your spine.
Notice the sit bones rooting down into whatever it is that you're seated on,
While at the same time,
The crown of the head is lifting towards the sky.
Allow your chin to move just slightly towards the chest so that the back of your neck is long.
And as we're seated in this upright,
Tall position,
Or if you're lying down,
You can still sense the length of the spine and the space between each vertebra.
Begin to sense into this place of effortlessness.
So we're bringing this ease,
This sweetness to this active posture of our physical body.
We're seated tall through the spine,
Nice and long without over-efforting.
And then draw your awareness to the tip of your nose.
And on your next inhale,
See or sense the breath traveling up both sides of the nose,
Meeting at the place right between your eyebrows.
And as you exhale,
See or sense the breath travel back down both sides of the nose,
Inhaling up both sides to the place between the eyebrows,
Exhaling back down out to the tip of the nose.
And just continue to follow this breath.
And maybe you've sensed the stream of breath as two streams of light.
Or maybe you sense the breath as just two streams of sensation in and out through the nose.
If your mind begins to wander off in thought,
Just come back to the two streams of breath,
Inhaling into the inverted V,
Exhaling back out the tip of the nose.
Prana is our life force.
Prana and breathing are the two forces that we use to direct our breath.
And we know that prana and breath are related but different.
We learn to direct our prana by shaping the breath.
Where awareness goes,
Energy flows.
Beautiful,
Now bring your awareness to the base of the spine,
The tip of your tailbone.
The body over the low belly,
The navel,
Up the sternum,
Over the chest,
Up through the throat,
Over the face to the crown of the head.
And as you exhale,
Sense the breath travel down the back of the head,
Back of the neck,
Through the center of the shoulder blades,
Down the back,
The low back,
Tip of the tailbone.
Now follow the breath up the front side of the body,
Meeting at the crown of your head at the top of the inhale.
Exhale,
Follow the breath down the backside of your body.
Continue following this flow for a few more rounds,
Allowing the jaw to stay soft,
The spine tall.
Next time you exhale following the breath down the back body,
Pause at the base of the spine.
Let's take a few rounds of breath,
Just sensing into this area at the base of the spine.
Noticing any physical sensations.
Beautiful,
Now we're gonna direct the prana,
The breath in the opposite direction.
So starting at the base of the spine as you inhale,
Trace the breath up the back body to the crown of the head.
Exhaling down the front side,
Over the face,
The throat,
The chest,
The belly,
The low belly,
Back to the base of the spine.
Just continue to follow this cycle of breath.
The next time you exhale,
Let your awareness rest at the base of the spine.
Just letting the breath flow effortlessly.
Again,
Noticing any sensations.
And gently begin to allow your breath to deepen.
Bring your thumb tips to index fingertips.
And begin to just rub the pads of all the fingers with the thumbs.
Just bringing back that physical sensation.
Hear the sounds around you.
Visualize the space that you are in.
Beautiful,
Bringing chin to chest.
And when you are ready,
Gently blinking the eyes back open and coming back to the present moment.
