Welcome to day nine's meditation practice.
In this session,
The practice will run for about 25 minutes or so,
Give or take,
And aims to facilitate a deeper relaxation.
So I encourage you to ensure you're in a place that is free of disturbances.
Turn your phone on flight mode.
If you can have the pets or the kids cared for,
Or wait until the kids are asleep before starting this one,
You'll be better for it.
Put a note on the front door that you'll not be answering the doorbell.
This is your time,
Just for you.
So you might choose to sit or lay down for this meditation.
As I mentioned,
We'll be here for the next 25 minutes or so,
And we will be moving through a body relaxation practice.
So I'd recommend lying down for your greatest comfort.
Do please choose what is most comfortable for you in this moment.
If you're lying down,
Laying your body evenly on the mat,
Legs hip width apart,
Your weight dispersed evenly across your shoulders,
Your head resting gently on the mat,
Your hands by your side,
Palms facing up.
If you haven't already,
You might like to gently close your eyes now.
If you do,
Keep your eyes open,
Taking up a soft focus on a point just in front of you,
Noticing how your body is in this moment,
Tuning into the felt experience of the mind body in this beautiful moment.
Now,
As you settle further into position,
Taking a handful of conscious and deep breaths,
Breathing in through your nose and out through your mouth,
Breathing at a rate that suits you.
In through the nose,
Out through the mouth.
Do that for three more rounds.
Continuing to breathe through the nose or through your mouth now,
If that's more comfortable,
And letting your breath return to a natural rhythm.
Now shifting your attention to any sounds you can hear in the room near you.
Notice if you can hear any sounds,
Off in the distance.
Perhaps you can even hear sounds from within your own body.
Allow yourself to observe the sound and move on to the next sound.
Without any clinging or attachment,
Simply observe and let it go.
Shift your focus now to what you can see.
If your eyes are open,
What shapes or objects do you observe in front of you?
If your eyes are closed,
Notice any light,
Notice shade,
Shapes,
Colors,
Speckles of light in that space behind your eyelids.
Now paying attention to any tastes you might be able to notice in your mouth.
Perhaps there's no taste at all.
If that's the case,
Notice the texture of the inside of your mouth.
Can you notice any fragrances or smells in the air around you at the moment?
You're shifting your attention now to any bodily sensations you may be able to feel.
Can you feel the surface of the chair against your posterior?
Or the mat against where your body is laying?
Do you feel the sensation of clothing on your skin?
Notice your feet resting against the earth or the mat.
Witness the whole body.
Feel the whole body weighing,
Relaxed and heavy in the chair in which you sit or upon the mat where you're laying.
Noticing how you're completely supported by the earth in this moment.
Sink heavier into this support.
Notice the natural rhythm of breath.
The cool air as it enters the nose and the warm air as it exits the nose or the mouth.
If the mind wanders at any point,
It's okay.
Simply acknowledge the mind has wandered and return your focus back to the breath,
To the body,
To this moment.
Now as you continue to notice the natural rhythm of breath,
On the exhale,
Bring in the Ud Geetha breath.
So you will release each exhale with a chant of Om.
You're breathing in through the nose and releasing a nice Om on the exhale.
Complete seven rounds of the Ud Geetha breath.
Cease the chant and return to the natural rhythm of breath.
Inhaling through the nose and a silent exhale through the nose or mouth.
Now moving into the practice of Nadi Shodhana.
Holding up the right hand in front of the face and resting the index and the middle fingers gently on the eyebrow center.
Using the thumb to close the right nostril and the ring and little finger are straight and relaxed.
So with the right nostril closed with the thumb of the right hand,
Inhaling through the left nostril for any duration,
There's no count on this.
Once you've inhaled through the left nostril,
Close the left nostril with the ring finger of the right hand and exhale through the right.
Then with the left nostril still blocked,
Inhale through the right.
Now again,
Cover the right nostril and exhale through the left nostril.
So that completes one round.
Repeat that for seven rounds.
Let your right hand drop back down by your side now and return to a natural rhythm of breath.
Now as you sit or lay where you are,
Start to envision a stream of warm,
Bright and golden light beaming down from the sky and into your body through the crown of your head.
Envision this warm,
Bright and golden light washing down through every single part of your body,
Washing through every corner of your body.
As this warm,
Bright and golden light washes down through your body,
Let it wash away any tension held.
Let it wash away any worry,
Any stress or stagnation from the day that's passed.
Let it heal any bodily ailments.
Let this beautiful,
Warm light relax and revitalize you.
As any tension,
Worry and stress gets washed away,
Allow it to be replaced with a sense of lightness and a healing and revitalizing energy.
Now bringing the light to each body area,
Inviting relaxation and revitalization to each body part as it's named.
The top of your head,
Your forehead,
Let your cheeks relax,
Softening the jaw,
Let your ears drop,
The back of your head,
The neck,
The throat,
Letting your shoulders relax,
Your shoulder blades,
Your upper back,
Your lower back,
Let the top of your arms rest,
Your forearms,
Your wrists,
Relax the hands.
Think of all that your hands do for you each day.
Let them rest in this moment,
Your fingers,
Your chest,
Softening your abdomen,
Softening your heart too.
It's a beautiful time to invite in some kindness and compassion to yourself in this moment,
Your pelvis,
Your buttocks,
Thighs,
Knees,
Shins,
Calves,
Your ankles and your feet.
You're just giving gratitude to all that your feet do for you each day also.
All the steps that you take together,
Let your feet sink heavier into the ground or the mat where you're sitting or laying and letting your toes relax too.
Allow all to arise in this experience,
In this moment without any judgment.
I continue to envision this beautiful,
Warm and infinite light radiating down from the sky above,
Washing down through your body.
We continue to bask in this light,
Really feeling it nurturing your body.
Continue to allow this light to support your body and revitalize you.
Start to witness your whole body basking in this light where you sit or lay.
Start to notice any sounds you can hear near you,
Noticing any smells or scents in the air around you.
You might like to gently wriggle your hands and fingers and rotate the wrists,
Gently wriggle the feet and the toes,
Rotate the ankles.
You might like to gently shake or tap the body after being still for the past 20 minutes or so.
Notice how your mind body feels now after the practice.
How did your mind body feel before you commenced this practice?
Did you notice any obvious or subtle differences?
So this meditation is now complete.
Thank you for joining me.
I hope you enjoyed this session and were able to relax.
