Welcome to your meditation class today.
I'd just like to thank the traditional custodians of the land before we begin,
Offering our respects and gratitude to them.
We'll begin in a comfortable seated position,
Cross-legged or on the knees,
Bringing in any props or cushions,
Pillows,
Bolsters that you'd like to underneath the hips for support.
Lengthen up through your spine,
Crown of the head lifting to the sky and gently close down your eyes,
Connecting to your breath,
Allowing the shoulders to drop away from the ears,
The hips to sink in towards the earth.
Today we're going to take a mudra with the hands,
So we're going to bring the hands up to heart level and just bringing your left hand into your right hand,
So the left hand's on top,
Just resting in the right hand.
The hands are slightly cupped,
Keeping the elbows tucked into the rib cage.
We're going to gaze down into our hands and we're going to be inhaling through the nose and then exhaling out the mouth,
Kind of like blowing into your hands,
Breathing in through the nose,
Breathing out through the mouth into your hands and keeping the gaze on your hands throughout this meditation.
So you may or may not feel the breath going over your hands and fingers,
Relaxing through the face,
Breathing in the nose,
Deep breath and exhaling out the mouth,
Slow and softly into the hands and continuing in your own time with every breath,
Feeling the body surrender,
Soften,
Let go,
Relaxation is replaced in the body,
In the heart,
In the breath,
Breathing deeply into the belly,
Really filling it up,
And a slow soft exhale out through the mouth,
Soft gaze towards the hands as if the hands are receiving your breath,
Receiving that softness and just taking a few more rounds of breath,
Taking your last round and relaxing the arms in your lap,
You can close down your eyes if you'd like,
Breathing in and out of the nose,
Allowing any sensations to settle and subside and gently bringing your hands to your heart,
Anjali Mudra,
Bowing the head to your heart and we'll take one round of Om to seal our practice,
Taking a deep breath in to prepare,
Letting that breath go and inhaling for Om,
Thank you for joining me for your practice today,
I'll see you again soon.
