So we'll meet together today in a supported back bend.
And with a bolster along the length of the spine,
As you lie back,
Just make sure that the pelvis is grounded on the earth.
And the sacral plate meets the prop.
Relaxing the inner psoas.
So any gripping around the heads of the thigh bones and the pelvis itself dissolves.
Using the weight of the legs so that we might relax into the soft sanctuary of the low belly.
Relaxing the inner psoas.
From the vast expanse of the horror landscape,
An open,
Clear,
Vivid field.
We'll inhale our way up into the heart.
Landing gently in Anahata,
The heart chakra.
This fertile,
Green,
Lush field.
Like the emerald city,
A crown of compassion in the inner body.
Home of the divine abode,
The dwelling space where sacred forgiveness is made possible.
So landing truly in the heart.
Let's ask forgiveness from those whom you have harmed.
If I have hurt or harmed anyone,
Knowingly or unknowingly,
I ask for their forgiveness now.
And as different scenes or imagery emerges,
Asking for forgiveness.
As you release from your own heart,
Mind,
Space,
The burden of guilt or shame.
If I have hurt or harmed anyone,
Knowingly or unknowingly,
I ask for their forgiveness now.
Let's ask forgiveness from those whom you have harmed.
Let's ask forgiveness from those whom you have harmed.
Let's ask forgiveness from those whom you have hurt.
And the right hip,
Nestled right against the lip of the prop.
Let's ask forgiveness from those whom you have hurt.
Let's ask forgiveness from those whom you have hurt.
Let's ask forgiveness from those whom you have hurt.
The right hand will reach behind you as you peel the belly towards the bolster for a twist.
And from there,
If the cervical spine is healthy,
You can bring the left cheek down.
As you widen now through the back of the heart.
Softening again into the heart kingdom.
This time offering forgiveness to those who have harmed you.
If anyone has hurt or harmed me,
Knowingly or unknowingly,
I forgive them.
And as different scenes or situations visit,
Offering forgiveness,
I forgive you.
Let's ask forgiveness from those whom you have hurt.
And don't worry if no true sense of release and forgiveness comes up.
I'm just going to remember that we're just leaning towards the trait of what it might be like to offer forgiveness so that over time it becomes a state of being that's more easeful in its response.
Just practicing what it might be like to truly forgive.
If anyone has hurt or harmed me,
Knowingly or unknowingly,
I offer my forgiveness now.
I'm just going to remember that I'm just leaning towards the trait of what it might be like to offer forgiveness.
I forgive you.
Exhaling through the heart space.
Five more rounds of breath here.
We'll come out the same way we came in through the side bend.
And then your arm reaches long above you,
Up and overhead.
Pivoting the pelvis so the sacrum meets the prop,
And then all the way over to the other side.
Left hip snug to the lip of the bolster as like a heavy velvet drape you just luxuriously drape yourself long across the top of the prop and reach the right arm overhead.
Let the lungs splay wide.
And then moving into the twist.
First with the left cheek down as the navel reaches towards the prop,
Splay the elbows wide in openness in the armpits as the collarbones pull out of the sternum.
A draping soft across the back of the heart realm and then perhaps flipping the gaze to bring the right cheek and temple down.
Relax the bones.
As if the muscles needed to hold on any longer.
And send the breath around the rotation of the top rungs of the rib cage underneath the shoulder heads across the nipple line beneath the collarbones.
The root of the neck.
The root of the tongue.
Softening the front of the throat.
And then land back in a spacious heart center.
Last step in the kashama practices,
Allowing forgiveness of yourself.
Forgiving yourself.
For all of the ways I have hurt or harmed myself,
Knowingly or unknowingly.
I offer forgiveness now.
And now you that your Expresses are Forgive yourself.
Yourself.
You.
Softening any gripping.
Five last rounds of breath here.
You.
Coming through the side bend again and slowly all the way on to your back.
You.
You.
Oh,
My.
I take refuge in the supreme mother of basic space.
I give rise to bodhichitta in aspiration and application.
I pay homage to fundamentally unconditioned awareness.
Uncontrived and genuine.
I present the offering of utter lucidity free of finite depth or limit.
I invite the benevolent energies of the universe to free my body,
Heart and mind.
So that I may be of significant benefit in every situation.
I dedicate this time.
To opening.
Into ever deepening dimensions of being.
Namaste.
