This pranayama and meditation practice is designed to bring awareness to pranic flow in the body and to harmonize prana through the ida,
Pingala and sushumna nadis.
To cultivate.
A greater sense of ease and clear energetic blocks.
You'll come to find a comfortable seated shape.
Supported by any pillows,
Cushions,
Blankets.
And taking time to.
.
.
Allow the body to feel supported.
Maybe taking a little bit of organic movement or any micro adjustments.
To allow the body to settle.
And feeling into what your body is connected to.
And sensing into the energy of the earth below you.
Notice how you are releasing the body down into the earth.
And at the same time,
The Earth is.
.
.
Holding you.
And this way we yield to the earth.
Draw awareness to the legs and arms.
Just notice if there is any tension held.
And on your next exhale,
Can you just consciously release through the legs.
Softening any tension.
And then drawing length into the spine.
Begin to feel the body breathing.
How does the breath feel as it journeys through the body?
Notice how the belly expands on the inhale.
Gently jaws beckon towards the spine on the exhale.
Whatever your capacity is to inhale.
You'll exhale for the same count.
So if your capacity to inhale is to the count of four.
You'll exhale for the count of four.
Inhale flowing into the exhale.
The exhale flowing into the inhale.
Just smoothing out the breath.
Moving now into our Nadi Sharma.
Alternate nostril breathing.
As you inhale,
Visualize the breath flowing in through the left nostril.
As you exhale,
The breath flows out through the right nostril.
Inhaling through the right nostril.
And exhaling through the legs.
And it's one side.
Stay sensitive,
Feel breath flowing in through the lips.
And out through the rise.
And into the right.
And out through the navel.
Following this flow into the leg.
And out through the ride.
And through the right.
And out through the lid.
Tenuring this visualization.
Noticing the arc of ears.
Feeling the sensations.
Stencilling.
Prana riding on the breeze.
You will grand at whatever cycle you're on.
And just allow that to dissolve away.
And allow yourself to cultivate that space of effortlessness.
Begin to imagine that there is a clear glass tube.
That runs through the centre of your spine.
Bring your awareness now to the base of the spine,
Muladhara.
And as you breathe in,
See,
Sense or feel the breath travel through the tube.
From the base of your spine.
To the crown of your head.
As you exhale,
Feel the breath travel down through the tube from the crown of your head to the base of your spine.
As you feel the breath move up the spine on the inhale.
And down the spine on the exhale.
Let's see the breath as a source of light.
Or smoke from an incense stick.
Or even water rising in the tube.
It's an elemental quality that you feel drawn to.
As you feel the breath move up the spine.
Can you hear the sound?
So.
As you feel or see the breath descend from the crown.
Can you hear the sound hum?
Continue to witness breath ascending through the glass tube on the inhale.
And descending on the exhale.
As you hear the mantra.
Soul.
So humbly.
I am that.
Poses the question.
Who am I?
Feel a deeper breath arrive in the body.
Notice how the body responds to that deeper breath.
Pour your awareness into the transition.
As we begin to journey back into the external world.
You may like to.
.
.
Bring in a little bit of movement.
To land back in the body.
And when you feel the time is right,
You'll flutter the eyes open.
Take a soft gaze as you reacquaint yourself with your surroundings.
You may like to take a few moments to free write any insights or reflections.
Or simply spend time in contemplation.
Thank you for allowing me to guide you.
