Find a position where you feel both comfortable and alert.
This could be a seated position with your back straight,
Crown of head pointing towards the ceiling or perhaps you're laying down flat or maybe you're propped up on a cushion or even on the wall.
Choose whatever shape works for you today.
It's good to start this practice by listening to and honoring your body's needs.
Take a moment to settle in and relax.
Let a feeling of calm and peace begin to make its way through your body,
Starting with your feet,
Moving up to your ankles and calves.
As you begin to inhale through the nose and exhale through the nose,
Start to feel the tension leaving your body with every exhale.
Continue to follow that feeling of relaxation as it extends into your lower back and belly,
Into your chest and upper back,
With each breath becoming more still,
More comfortable and more at peace.
Feel this comfortable,
Peaceful feeling moving up throughout your shoulders,
Your arms and hands,
Letting it flow out of your fingertips,
Feeling the neck relax and allowing the feeling of comfort to move into the back of your head,
Your ears,
All through your face,
Your forehead and the top of your head.
Let every part of you know that this practice is an opportunity to rest,
Relax and heal.
Take a deep breath in through the nose,
Filling up the belly and on the exhale,
Open your mouth and let it out.
Feel your shoulders dropping away from your ears as you empty out all of the air from your stomach.
Take a second deep breath in,
This time filling up your belly and lungs,
Holding at the top,
Then open mouth,
Let it out.
Take a third deep breath and letting this be the fullest breath you've taken,
Filling up your belly,
Your lungs,
Your chest,
Holding at the top,
Then open mouth,
Letting all the air out.
Now keeping the lips sealed,
Start to breathe in through the nose and out through the nose.
Let it out.
Holding on to the peacefulness and the stillness you've cultivated through this breathing practice,
We'll start to focus on a journey inward and we'll do this by considering a question and sitting with it to see if your inner wisdom will respond.
Let's go deeper by considering a question that is inspired by the Niyama,
Santoja.
In yoga,
The Niyama's focus on what we should do.
Santoja represents contentment.
Contentment means being satisfied with what we are without seeking happiness from external sources.
Santoja doesn't mean idly sitting back and relinquishing the need to do anything.
It simply means accepting and appreciating what we have and what we already are and moving forward from there.
We often spend our whole lives striving for the next thing and never giving ourselves time to celebrate and enjoy our accomplishments.
Take the next few breaths to consider everything that you have co-created,
How far you have come,
And all the people that love you.
Know that you will not fall behind by taking a pause to appreciate and feel comfortable with what you have.
There are several ways you can practice Santoja.
You can find time each day to be thankful for something you have or someone you have in your life.
You can find ways to appreciate nature.
You can find ways to focus on the present moment.
So our question for today is how can I practice Santoja?
Start with this question without trying to analyze or think,
Just allowing any answers to come up from deep within.
How can I practice Santoja?
How can I practice Santoja?
How can I practice Santoja?
As you practice deep listening,
You may notice that your inner wisdom doesn't always use words.
Sometimes you get images,
Impressions,
Thoughts,
Or memories,
Anything that came up for you could have meaning.
Take a few breaths to process what did come up and consider if there is anything you want to act on based on what you learned.
Listen to the following affirmation and whether you feel it's true or not,
Repeat it to yourself and let it resonate deep within.
I will find inner contentment.
I will find inner contentment.
As we reach the end of today's practice,
Bring the palms together at heart center,
Slightly bowing your head,
And take a moment to reflect on your experience.
Were you able to connect with your inner wisdom?
Did you practice listening and being open?
Using this experience and any insights that you may have gained to stay with you,
Bring your awareness back to your physical surroundings.
Take your time and when you're ready,
Open your eyes and allow your body any movement that it needs.
