And taking as much time as you need to make sure that you are supremely comfortable.
And then slowly begin to settle down into whatever position you have chose,
Making sure that you feel comfortable if you're lying down.
Maybe also bringing something under the knees or under the head.
And even if you have a blanket on and there's something close by,
Maybe even putting something on your belly for a little bit more extra weight.
And if you're seated,
Making sure that you feel supported,
Yet stable and steady,
So not rounding the spine at all.
And maybe even taking something and placing it on your lap for a little bit more weight here.
We're going to begin this evening with our Ujjayi breath.
The Ujjayi is that restriction of the throat,
Sounds like an ocean.
It's almost as if you are fogging up sunglasses.
We're going to specifically use it this evening on the exhale.
So whenever you feel ready,
You can just go ahead and begin to inhale normally.
We're not even trying to exaggerate it.
And then on the exhale,
We will use that Ujjayi breath.
And then continuing with this pattern,
Inhaling,
And then exhale Ujjayi.
And see if it turns into inhaling Ujjayi,
Exhale Ujjayi,
Or if it feels more comfortable to stay with the original pattern.
And each time you breathe out with that exhaled Ujjayi,
Become a little heavier.
Let go of holding any body part.
If your shoulders are raised up,
Just allow that exhale to let them melt down away from the ears,
Creating space in the neck.
If you're laying down with each exhale,
Allow the backs of the hands and the arms to become heavier as well as the legs.
If you're seated,
Really rooting those feet into the ground,
Allowing your thighs and hips to become heavy with each exhale.
And as you continue to breathe,
Notice if there's anywhere in the body that needs a little reminder to let go.
And you can use that exhale.
Imagine as if you're going to send it to that space,
Giving it permission,
Ensuring that place in the body that it is safe,
That you are safe,
And you can just soften and let go.
Begin to bring your awareness to your body.
Eyebrow center,
Your third eye.
While keeping your awareness in this place,
Let go and soften this area.
So even though you are internally looking at this area,
You're not straining,
You're not working really hard.
You're just gently bringing the awareness here softly.
Letting go in this area,
Releasing.
And we'll travel around the body as I name different points.
You'll do the same thing.
You'll let go,
You'll release,
You'll soften.
Move down to the tip of the nose.
Let go here.
Throat center,
Right shoulder,
Let go,
Right elbow,
Right wrist.
Tips of the finger on the right side,
The thumb,
First finger,
Second finger,
Middle,
And pinky finger,
Right wrist.
Release the right elbow,
Right shoulder,
Left thumb,
Right index finger,
Throat center.
Moving over to the left side,
Left shoulder,
Let go here.
Left elbow,
The wrist,
Thumb,
Right or left pointer finger,
Left middle finger,
Ring finger,
Pinky,
Left wrist,
Elbow,
Shoulder,
Throat center,
Let go.
Moving down to the heart center,
Soften and release in this area.
The right side of the chest,
Let go.
Heart center,
Left side of the chest,
Heart center,
The navel center,
Center of your pelvis,
Right hip,
Right knee,
Right ankle,
Big toe,
Second toe,
Middle toe,
Fourth toe,
Pinky toe,
Right ankle,
Right knee,
Right hip,
Center of the pelvis,
Relax your pelvic floor,
Center of the pelvis,
Left hip,
Left knee,
Left ankle,
Tips of the toes on the left side,
The big toe,
Second toe,
Middle,
Fourth toe,
Pinky toe,
Left ankle,
Left knee,
Center of the pelvis,
Navel,
Heart center,
Throat,
Third eye.
Lightly keep your awareness here at the third eye,
As if you are breathing into this space,
Feeling your inhale open,
And the exhale flow through.
You continue to lightly keep your awareness in this space.
For some of us,
We look inside two inches behind the forehead.
And for some of us,
We look in front of the forehead like a movie screen.
See which one feels more comfortable,
Which one feels less uncomfortable.
Which one requires the least amount of effort.
Lightly keep your awareness here for a moment or so,
And notice.
Without expecting any pictures or visualizations,
Just notice what might come up.
And it might just be a black screen.
Can you stay continuing to look at this space with your body heavy,
Relaxed,
Being at peace.
And then with your awareness still in this space,
I want you to see a strong oak tree.
The base of this oak tree is very large and round.
If you stood trying to give it a hug,
Your fingertips would not be close together at all.
You look up and see this massive tree with strong branches,
Fluffy leaves.
And you can feel the power of this tree.
Unwavering.
Feel the qualities of this tree.
You are heavy.
You move slowly with the breath.
You're stable.
Continue to feel the qualities of this massive tree.
Now calling to mind the ocean.
The ocean is just as powerful,
But it moves a little bit quicker.
It's so powerful.
Strength rolls in and back out to itself.
It is free to move.
It is fluid.
Feel the qualities of the ocean inside of you.
Freedom.
Fluidity.
Strength.
Now call to mind a roaring fire.
It too is powerful.
It is warm.
It is bright.
It has this strong energy associated with it.
It's a powerful energy.
Feel this brightness inside of you.
Nothing can stop you.
Feel the warmth inside the body.
Calling in the qualities of that fire.
Now see in that mind's eye the wind.
Seeing a leaf traveling across it.
Light.
Floating.
Pool.
Almost as if the wind dances.
Feel these qualities inside of you.
Lightheartedness.
Cool.
Playful.
I'm inviting all four of these elements to be balanced inside of you.
Redirecting your attention back into the breath.
Continue with that ujjayi breath that we did at the very beginning.
Maybe just simply breathe.
Feeling the heaviness,
Like the tree.
Going with the flow,
Like the water.
Roaring strength,
Like the fire.
Lightheartedness,
Like the air.
Allow the breath to fully travel down the body,
Maybe even into the feet.
And then that exhale will travel all the way back up and then out the nose again.
Breathing with the entire body.
Turning completely inward and feeling this breath.
Start to expand your awareness from the breath into the physical body.
Feel any props or items that support you.
Notice the quality of the breath and the breath itself.
The sensations inside the body.
The weight of the body.
The pace with your breathing.
And then draw your awareness into your heart space.
As if you could place emotions with a color or a light.
I want you to place in this heart space love for yourself.
Watch it radiate through the entire body.
Gratitude for yourself and let it radiate.
Acceptance.
And that spark starts right in the heart and radiates the whole body.
And peace,
Contentment.
And before we conclude,
Allowing those sparks to send those messages to somebody else.
Someone who might need it or someone you care deeply for.
Or even maybe a stranger you walked by today.
And from my heart center to each of yours,
I'm deeply grateful you joined me this evening.
Namaste.
