Greetings and blessings to each of you.
Thank you so much,
Truly humbling,
A blessing to share the time with you.
Let's begin.
Is finding a comfortable seat.
As you settle into your seat and start to notice.
The sits bones rooted firm,
Whether it's on a chair,
A bolster,
A block,
Your heels,
Simply the floor,
Even a mat or rug.
Is beginning to notice.
And if you haven't already,
I invite you to close your eyes.
You'll start to notice as you drop into the rhythm of your breath.
And feeling the simple rise and fall of each cycle of breath,
The inhale and the exhale.
And allowing yourself just to enjoy the subtleties of.
Noticing your breath,
The lungs expanding.
Neck and shoulders softening.
Simply feeling how your body moves around your breath.
Nothing more to alter.
Nothing to change,
You are exactly.
.
.
Where you need to be.
As you feel how your body moves around your breath,
Allow yourself to sit.
A little taller.
Noticing how you align the shoulders over the hips.
Drawing there.
Head square directly over your shoulders.
Is draw in the breath and feel the lungs expand.
As you release the breath.
You know,
The body's sovereign.
You can rest your hands anywhere that helps you connect to that rhythm.
Maybe on your lap.
Maybe cup the hands.
Underneath the abdomen.
Or if you'd like,
Sometimes it's nice to place a hand on the heart,
A hand on the abdomen.
Feeling that soothing,
Natural rhythm.
The inhale,
The exhale.
Allowing yourself to begin.
Just feeling a sense of gratitude.
We don't have to consciously think about the breath.
As you begin to slow down the breath.
Enjoying.
A deeper breath in.
Allowing yourself to pause and savor the breath at the top.
Exhaling through the mouth,
A loud ah.
Awesome.
Maybe a little smile,
Just feeling that natural vibration in the back of the throat.
Breathe into the nose for five.
Forward.
3.
And out through the mouth,
Through five.
Forward.
3 too.
Deep breath in.
And relaxing.
Breath out.
Into the now.
And out of the mouth.
As you breathe in,
Just enjoy the feeling of breathing in.
As you pause this time,
We'll transition,
Breathe out through the nose.
And feel the mind settle.
Continue that natural rhythm.
Feeling the difference of the inhale and the exhale.
Feeling the sense of calm settle over the body.
As you find that sense of calm,
You may allow a visual come to mind of clear blue sky.
Reflected.
And a perfectly clear,
Still lake.
The inhale,
The exhale.
May cause gentle,
Vibrations.
The clouds may show up in the sky.
As we breathe,
We allow the lake to be still.
And the clouds to pass by.
Returning to the clear blue.
The crystal clear lake.
Sometimes it's nice to visualize.
Yourself at one,
At peace with the nature around us,
The sky.
Maybe feeling the breath move like the wind through the trees.
This feeling,
That exchange.
Feeling each cell nourished by the rhythm of your breath.
I invite you to transition to alternate nostril breathing if it's your practice.
If it's not perfectly fine,
Just enjoy.
Resting the hands at the lap or you might Lift your palms to heart center,
Prayer position,
Thumbs just resting to the center of the chest.
If you are practiced with alternate nostril breathing,
We'll start with the thumb and the index finger,
The right hand if you have another mudra or an expression with the right hand feel free maybe Vishnu mudra Or this thumb and index finger are perfectly fine.
Need to overthink.
Did you settle in,
Woman?
Use the thumb over the right nostril.
Index finger over the left.
Let's begin just with a clear,
Full cycle of breaths.
Deep breath in.
And relaxing.
Brother.
And the thumb over the right nostril.
Inhale through the left for five.
Four,
3 two.
Index finger on the left,
Exhale through the right for five.
Four,
3.
.
.
Too.
And to the right for five.
Four,
3.
Two.
Switch the fingers,
Exhale to the left for five.
Forward 3 too.
And good luck.
Switch the fingers,
Exhale to the right for five.
Forward.
Three,
Too.
Into the right time.
Forward.
3.
.
.
To switch the fingers out to the left for five.
Forward,
3 too.
And to the left,
Five.
For.
3.
To switch out to the right for five.
4,
3.
To.
And to the right.
Switching out to the left.
Once more into the left.
Switching.
Last time,
I'll do the writing.
And whenever you're ready,
You can rest your hands back,
Top of the legs.
Just allow the palms to face up.
Or if you'd like,
You might bring the hands to heart center.
Just breathe.
Listen to the rhythm.
Of your breath.
Notice the clarity of the mind.
As you find that image of the clear blue sky.
Crystal clear lake.
Maybe invite the sun into the picture.
Allow the sun to shine on the face,
To warm the body.
Not yourself.
Maybe a little smile.
As you feel that sense of warmth wash over you.
You're welcome,
Even invited just to.
.
.
Offer a sigh,
Maybe a simple ah.
It's almost impossible not to smile.
Almost like stepping into a nice bath.
Bye.
Just feel that sense of release.
Did you feel that sense of peace wash over you?
Maybe a different tone comes to mind.
For me,
Sometimes it's.
.
.
Ooooooh,
How I know.
It sounds like a.
.
.
Wonderful massage,
Just letting go.
So nice that maybe.
.
.
Full hug.
Your arms and other arms is fully wrapped around yourselves perfectly.
So comforting that it's almost impossible not to smile.
The corners of the lips curl up towards the earlobes.
Maybe it's the sound of mmm.
Whatever the sound,
Allow it to be healing.
Now a two.
Just resonate with the happiness that's inside of you,
Right at heart center.
Deep within your soul.
Just call,
Call on that space and create the space for it to emerge,
The peace.
The calm.
And sense of joy washing over you.
My hope is that I can live selflessly.
Even more so wholeheartedly selfless.
So much so that what's real.
What's truly real.
That what's real can.
Continue to work through my life.
Simply creating the space for that truth to emerge.
So much so that it overflows in abundance.
The thing that has been real in me.
Extends,
Cascades to live in others,
To be expressed.
Almost like when you greet someone with a smile.
Again,
Nearly impossible not to smile in return,
So allow that sense of happiness.
Just to manifest.
And be realized in ways beyond.
My own imagination.
To borrow from David White's poem.
What to remember when waking.
What you can plan is too small for you to live.
Where you can live wholeheartedly.
We'll make plans and not have him.
For the next few moments.
If not already,
Lift the hands to heart center and feel that space between the palms.
Feel that energy,
The thumbs gently to the center of the chest,
Feeling that vibration between the fingertips.
Feel the corner of the lips rounding up towards the earlobes.
And offer yourself all your love and all your gratitude.
For the next few moments,
Wish yourself abundant happiness.
May you be happy.
May you be happy.
May you be happy.
May we all know.
True peace.
The knowing.
Is a feeling.
At heart center,
That wholeheartedness.
Not so much to understand,
But a peace created that.
Surpasses all understanding.
Not necessary for us to think about it.
Simply feel that energy right there at heart center.
Thank you so much for sharing this space with yourself.
Each other.
It's with all my love,
With all my gratitude.
Namaste.
