Go ahead and close your eyes hands in vayu mudra vayu mudra is where the tips of your index finger are touching the thumb and you can lay that on your arms,
Lay your arms rest it on your lap,
You can put it on your arm rest of your chair you can go ahead and put it down next to you if you're lying on the floor if that is somehow convenient to your posture and I ask that you go ahead and downshift your gaze and let them gently glide to a closure and I want you to take a nice deep breath into your abdomen I want to see your abdomen expanding like a balloon and collapsing as you breathe in for a count of five and exhale for a count of five inhalation through the nostril exhalation from the mouth but if you're more comfortable the nostril you're welcome to do that inhale through the nostrils and exhale from the nose or from the mouth just commenting on your own for a count of five making sure your belly is what is rising collapsing not your abdomen inhale through the nostril exhale through the nostril inhale through the nostril inhale through the nostril just like when you see a baby sleeping very peacefully you'll notice the rise and collapse of the abdomen not the chest now once you've got this breathing in order the rhythmic breathing as I call it I want you to go ahead and take the tips of your fingers and I want you to go ahead and tap tap tap tap tap tap starting on your forehead your temples going to the sides of your head coming down around the eyes up and down the nose above the upper lip going down to the lower lip the chin below your throat your neck region and let's turn and go back from the back of the head behind the ears tap tap tap tap tap just with the tips of your fingers just with the tips of your fingers gentle tap going all the way around working your way to the top of your head tap tap tap gentle tap gentle tap this is acupressure therapy that goes back thousands of years in China if you've been to an acupressure or an acupuncturist they would have talked about this or maybe you have studied it yourself this is a very very very good technique to activate the different nerve endings activating the meridians bringing about blood flow letting energy pass and then let's come down through the throat and just below the throat you see that collar bone?
Go ahead and start tapping there and slowly working your way around your chest down to the sternum keeping the rhythmic breathing 5 in and 5 out making sure that that's happening in the background like an undercurrent to this exercise now moving my way down to my thoracic region to the sides the rib cage down to the groin area to the hips tap tap tap tap tap I'm going down to the legs through the hamstrings tap tap tap tap to the knees going all the way to the calves as far below as comfortable for you.
You can do this on your own later but I'm getting you initiated on this idea and then I'm working my way up slowly up the thighs the quadriceps into the belly region to the back my kidneys tap tap tap working my way up and then now I'm going to go down from the shoulders notice I'm going down the shoulders all the way down to the elbows tap tap tap biceps triceps and then from there working my way up through the forearm and then towards the wrist and then touching the tips of the fingers alright now go ahead and rest your arms on the side and now we're going to do something called want to relax breathing.
So this is how it's going to work I want you to take in two inhalations through the nostrils and then we relax with dropping the shoulders.
This is what it's going to look like you see taking in the inhalations through the nostrils,
Exhalation opening the mouth with a big sigh,
Relief dropping your shoulders and making sure that when you're taking the two breaths it is going into your belly and not into your chest because notice that if you start breathing shallow into your chest into the upper part of your thoracic region you're going to actually create a stress response it's opposite of what we're here to do.
We're not going to be activating our parasympathetic or rather the sympathetic nervous system which is responsible for the release of cortisol our stress hormone.
We don't want that.
So I want you to do even this want to breathing all breathing happens into the belly.
You're using your diaphragm to expand and open your abdominal cavity alright so let's do this together ha ha ha ha ha catch up with me just allow the back to the regular breathing the rhythmic five in and five out in through the nostrils out through the mouth ha ha so now I'm going to teach you the next exercise.
This is a very powerful exercise and this is called the swadarshana kriya I'm going to extend my arms with my palms facing out arms fully extended I'm not locking my elbows.
There's a slight bend in my elbows palms facing open out forwards and then I will go ahead and breathe in by making a fist and I will exhale with the word hum so hum so hum.
So that's the hand movement and the palm movement.
You get the wrist you get the mantra.
So hum is the mantra that we're going to be repeating now with that there is breath associated with it.
We're doing pranayama here.
So the breath work associated with it is inhale so exhale notice the exhalation is only happening through my nostrils.
I'll show this don't do it quite yet just follow what I do and then we're going to go ahead and do this together so it's going to be like so hum so hum so the exhalation is coming out with the word hum and inhalation happens when I'm saying the word so so let's go ahead and do this.
We're going to do first round of seven we do three rounds of it.
Seven we take a little break and then seven we take a little break and then third one.
Together let's go ahead and start hum so hum so hum so hum so hum so hum and take a little break just allow regular breathing in through the nostrils out through the mouth full cycle take a deep breath in raise your arms and start the second round of seven hum so hum so hum so hum so hum so hum take a break one full cycle of breath in and out take another deep breath in fill your lungs raise your arms and start the final third round of seven hum so hum so hum so hum so hum so hum and we are done.
Go ahead and keep your eyes closed as we move into the next phase which is the meditation and just notice as you're keeping your eyes closed and you're feeling into your body how you've shifted just in this last few minutes notice the ease of your breath notice the lightness in your entire being and the calmness in your mind we're here to talk about healing relationships and in this exercise I want you to note that there is a cyclical exchange of energy in every conflict the cycle of your experience of conflict and therefore your contribution to the conflict begins within your consciousness and it's sustained within your consciousness it doesn't begin with what the other says or does it begins with your perception of the other if you perceive them negatively you will think negative thoughts feel negative,
Create a negative attitude and behave negatively thereby giving them negative energy you don't have to because perception is always a choice but that's the first thing we forget in the heat of any exchange so I want you to notice any unresolved conflict that you may have that you may be feeling and remembering replaying in your mind right now when there is a conflict there is mental and or emotional pain now who creates your mental or emotional pain?
You do who creates at least half of the conflict?
You do who has the power to dissolve at least half the conflict?
You do and where do you dissolve it?
Within your own consciousness you do you do the process within yourself when seen in this light liberation from conflict is simply a decision you can decide not to be in conflict all you have to do is to alter your perception and that becomes much easier when you alter your intention so I want you to visualize a soft white glowing light inside your head just behind where the eyebrows meet somewhere below the brain between your ears this light has a beautiful energy of peace healing energy I want you to direct this light towards your brain such that your brain is filled and surrounded by this healing white light you can see the light and the light now send this light towards your eyes your forehead towards your nose the lips the lips the teeth the tongue now send this towards your right ear or to the back of the head to the left ear and down towards the chin until your entire head space is filled with this beautiful,
Peaceful light let's go ahead and send this light down through the throat passage into the chest region down into the heart let it fill and surround the heart there goes into the lungs filling and surrounding the lungs let it go down into your kidneys into your liver into your stomach and let this light go down through the intestines and let this light go down through the intestines all the way down to the pelvic region all the way down to the pelvic region and to your hip region down just all the way down through the legs to the knees,
Through the calves to the ankles,
The soles of your feet to the tips of your toes now let the light go down from the shoulders down both your arms down through the biceps and the triceps to the elbows to the forearms to the wrists palms and fingers now your entire body space is filled with this healing white energy now imagine this light emerges through the skin radiating outwards creating an aura all around you front,
Sides,
Back,
Above and below extending about one foot outside the body this light that surrounds you protects you from any harm and the light inside your body is healing you now I want you to visualize that person in your mind with whom you're currently having a difficult relationship don't run your relationship story in your mind but just consciously send them this calm,
Peaceful,
Healing energy you are now in the presence of the light now you are in the presence of the light now you are in the presence of the light now you are in the presence of the light now you are in the presence of the light now you are in the presence of the light two things happen when you're sending this energy that are outside the realm of any scientific inquiry first they receive the energy which carries a higher vibrational image of them than they have of themselves in the context of your relationship with them this is uplifting and empowering for them secondly you start to heal your previously dark image of them which you have created in an old encounter this is like clearing a dark mental cloud and it's a form of healing,
Self-healing both these effects then bode well for the next actual real-time face-to-face encounter you're gonna have with that person making the connection and energy exchange easier,
Lighter and more loving so hold them in this light right now then I want you to expand this effect of your presence,
Your light to more unlimited benevolence towards everyone on this planet imagine the beautiful globe,
This precious ball that rotates ever so gently out in space become an angel,
An angel of light it's a state where everyone and all beings and all nations are touched by the light of your consciousness and it's coming from your cleanest,
Clearest and most powerful state and in this practice you will notice that we are all in training to be angels right here in this big school that we call life and remember you are more powerful than you can imagine and it's powerful to heal yourself and healing your relationship with others and the planet itself let's bring our palms together in prayer position at your heart center I want you to please wrap them creating kindling beautiful chi,
Energy,
Prana,
The life force and I want you to please cup them,
One on each eye and bless yourself I am a powerful soul I am the master of my destiny I am clear in my heart,
Loving in my being and peaceful in my mind and bring your palms together in prayer position again just taking a bow of gratitude for everyone and everything that made this moment possible and ask yourself how do I feel right now if you could summarize that in one word what would that be and I invite you to please share that one word in the chat window so we can all know how you're feeling right now
