Good morning.
Find a comfortable and steady seat for your meditation.
Sitting tall but with some ease,
Palms up,
We'll begin with eyes open as we exercise the eyes and then relax the eyes as the eyes are the sense organ for pitudosha.
So sitting and just breathing naturally through the nose,
We'll begin with the vertical movement of the eyes.
So keeping the head stationary,
Gazing up,
Gazing down,
Gazing up,
Gazing down,
Up,
Down,
Up,
And we'll move clockwise to the right,
Right,
Down,
To the left,
Up,
To the right,
Down,
Left,
Up,
One more,
Right,
Down,
Left,
Left,
Up,
Reverse,
Left,
Down,
Right,
Up,
Left,
Down,
Right,
Up,
One more,
Left,
Down,
Right,
Up,
Now side to side,
Right,
Left,
Right,
Left,
Right,
Left.
Now close the eyes,
Bring the hands together and gently rub the palms,
Just creating some healing energy in the hands,
Not too much warmth,
And then we're going to cup the eyes,
Palm the eyes,
And just breathing through your nose,
Feeling the energy in your hands and breathing this into the eyes.
We're blocking out all light,
Allowing the eyes to get a deep rest,
Keeping the eyes closed,
Gently let the hands float down to your knees with the palms up,
Index fingers to thumb,
Breathing through the nose,
Up and down the spine,
And just visualize that you are sitting out at a beach in the cool sand,
Right by the water,
But under the shade of a mature divine tree.
There's a gentle breeze that blows across your skin,
Refreshing your skin with moisture from the water,
And as you breathe in the moisture in the air,
You can taste the water on your breath,
And you can smell the freshness,
And you experience the coolness from the water,
Allowing the sound of the gentle waves to soothe any sharpness of the mind,
Taking off any edges from mind and emotional body,
An emotional body,
Inviting a gentle playfulness to enter your mind stream.
As we enter Pitta season,
We want to take it easy,
We want to stay cool in mind and body,
And this means slowing down,
Taking time to smell the roses,
And really contemplating what this means for you to notice the magic in the mundane,
To return to a space of awe,
Of life,
To return to childlike wonder,
Imagination,
And playfulness.
Breathing consciously this light way of being.
We're going to practice some sitli rishitli pranayama.
This is a cooling breath that you can practice anytime,
Anytime you feel you're getting overheated,
Including if you have a fever,
Or if you're experiencing hot flashes,
Or maybe you are just out in the sun too long,
Or you're agitated,
Frustrated,
Or angry.
This is all Pitta becoming out of balance,
So this pranayama helps to bring Pitta back into balance pretty quickly.
To practice this pranayama,
We're going to stick the tongue out with a little bit of energy in the tongue,
And curl the sides of the tongue up,
So we're making like a straw.
Now genetically,
Some of us will not be able to do this with the tongue,
And that's okay.
You can place the tongue behind the teeth,
Towards the roof of the mouth,
And still breathe through the mouth,
And let the breath come across the tongue that way.
Once we breathe across the tongue,
We'll close the mouth,
Retain the breath,
And exhale out the nose.
Here we go.
Positioning the tongue,
Sticking it out if you can,
And curl it,
And then inhale.
Close the mouth,
Hold.
Exhale out the nose.
Do you want to feel the coolness coming in across the tongue,
And the heat escaping out the nose?
Here we go again,
Sticking the tongue out.
Sticking out the tongue.
Inhale.
1,
2,
3,
4,
5.
Close the mouth,
Retain the breath.
1,
2,
3,
4,
5.
Exhale slowly out the nose.
1,
2,
3,
4,
5.
Let's do this again.
Inhale.
1,
2,
3,
4,
5.
Retain the breath.
1,
2,
3,
4,
5.
Exhale out the nose.
1,
2,
3,
4,
5.
And one more.
Inhale.
Retain.
Exhale.
And breathe naturally through the nose.
And so we want to pay attention to the sensation of the breath across the tongue,
The cooling aspect,
The breath coming in,
Any taste on the tongue and in the mouth.
And then the exhale when the breath is leaving,
Feeling the warmth leaving the body.
When we draw the breath in across the tongue and cool the breath down,
We retain the breath and press this coolness back into the body.
And this helps to cool down any excess fire.
And then when we exhale,
We're also releasing that excess heat from the body.
Breathing here up and down your spine as you breathe through the nose.
Begin to visualize the water in the air,
That mist,
And breathing this in through the nose,
Sending it all the way down,
Down to the belly,
Down to the base of the spine.
And then as you exhale,
Pressing this moisture through the body,
Outward and upward.
So you can revisit the idea of the waterfall coming out the crown,
Bathing the body,
Cool,
Refreshing water,
Brilliant blue.
And we can also be pressing this moisture into the tissues and cells of the body.
And we can also be pressing this moisture into the tissues and cells of the body and out the pores of the skin.
As we breathe this way,
Experiencing,
Really embodying this gratitude for our life,
Our breath,
For nature,
For the beauty all around us and within us.
And truly wishing that all beings experience this in their life.
This wonder of life,
This beauty of life,
The magic.
Om shanti shanti shanti,
Peace,
Peace,
Peace.
Jai Ma.
