Sit tall with your eyes closed and take a few cycles of breath in through the nose and out through the nose.
Softening the belly with every exhale.
Softening any resistance in the heart space with every exhale and softening any restriction in the mind.
It's allowing yourself to sink into stillness.
Let your body be open and relaxed.
And we'll start by imagining a small ball of light at the base of the nostril,
Left nostril.
So as you inhale,
Draw the ball of light through the left nostril up to third eye center and exhale it out the right.
Inhale this ball of light through the right nostril up to third eye center.
Exhale out the left.
Inhaling the ball of light through the left nostril up to third eye.
Exhaling out the right.
Inhaling through the right up to third eye center.
Exhale the ball of light out through the left.
And so continuing on your own with this visualization for a few moments.
This is alternate nostril breathing,
Watching this ball of light moving through the nasal passages,
Connecting at third eye center.
It's starting to create some equanimity with the way we receive right now and with the way we engage with right now.
And last cycle with the ball of light now.
And ending with your exhaling the ball of light through the left nostril.
Inhale breathing equally through both nostrils.
See a point of light at third eye center.
And as you exhale let it relax all the way down the spine.
So now we're breathing at the base of the spine.
Inhaling and exhaling right at the root.
Holding this awareness,
This ball of light at the base of the spine.
If you'd like to enhance the visualization the ball of light can be red representing the root chakra.
Or you might also see a lotus unfolding at the base of the spine as you breathe.
Resting your attention at the end of the spine.
See the color red or an unfolding lotus at the base of the spine and hold your attention there.
Noticing that with every exhale you become more relaxed and more rooted to the present moment.
With the witness and the observer activated within you,
Your ability to pay attention in the present moment is heightened.
And your capacity to surrender to your environment is heightened.
And so notice as you hold your attention at the base of the spine and continue to breathe in a steady way and bring balance and equanimity to places in our life that may have felt chaotic or out of our control.
All things that feel like they're spinning or unreachable start to settle now.
Let this point of light at the base of the spine or the lotus unfolding remind you of where you are in this instant.
The practice of yoga only ever happens with your awareness fully immersed in the present moment.
Many times our mind is caught up with past or future or imagining what will happen and it cultivates stress and tension,
Fear and anxiety.
Bringing yourself all the way down to the anchoring of right now.
Feel into your body in this moment and the earth beneath you and remind your whole system now.
Body,
Mind,
Emotion,
Energy.
In this moment you are safe.
In this moment you are stable.
In this moment all of your body systems are balanced.
In this moment you are vitally healthy.
Relax and go deeper.
Hold your attention on the point of light at the base of the spine or the lotus unfolding.
Feeling that you are here now.
Notice the connection of the earth beneath you.
Relax into the stability of the ground.
Relax into the stability of the earth.
Relax into the stability of the earth.
Relax into the stability of the earth.
And if the mind starts to wander gently bring your attention back to the base of the spine.
Notice the points of contact that your body has with the earth.
Let yourself reopen to the ground beneath you.
Let the safety and the stability of the earth underneath you enter through the root chakra and start to travel up the spine.
And so perhaps you feel a little more invigorated along the length of the back.
And as the body relaxes more the heart can be more available.
As you feel more comfortable to drop energy of resistance or unnecessary protection the mind becomes more flexible.
Our capacity to see right now for what it is grows and expands.
As you allow your connection to nature to help remind you of who you are.
The cycle of how things shift and change.
The complex encoding of these cycles lives within you.
Relax into that flow.
Even in just a moment in a cycle of breath there is a rising sustaining and dissolving.
Relax any resistance to any part of that cycle and feel the continuous harmony is coming into existence being a witness and dissolving the present moment without fear.
A thought may arise and it creates a vibration and then it dissolves.
A sensation might arise in the body and the emotional body it creates a vibration and then it dissolves.
Something shifts in the external world it creates a vibration and then it dissolves.
Let yourself effortlessly surrender to the cycle of a rising sustaining and dissolving all the while staying deeply connected to the earth beneath you.
Safe and secure inside of the ever-changing cycle.
Rooted in this knowing relax and stay open.
So so so Let's bring the palms to press together at heart center.
Rubbing the palms together create a little heat between the palms of the hands and then letting the palms rest against the eyes.
Letting the eyes blink open into the palms of the hands slowly letting the colors back in.
And when you're ready bring thumbs to third eye center.
Time forward.
Namaste.
