Come into a seated position,
Legs crossed,
Shoulders relaxed,
Jaw unclenched,
With the crown of your head pointing towards the sky.
Take a few deep breaths as you settle in.
Begin supporting yourself by bringing one of your hands to the top of the opposite arm just below the shoulder.
Gently rest the hand here with the intention of offering yourself support.
This is a place of support in the human body.
Allow yourself to feel the care and support that you have for yourself.
Tune into any relaxation in the mind or body.
Now release the hand from the shoulder and bring it to the back of your head at the place where the spine meets the skull.
This is a place where you are held and supported as an infant and it can offer a sense of safety and ease.
As you gently rest your hand here,
Allow the body to feel safe and comfortable.
Move your hand to the center of your chest.
Allow the hand to rest here,
Feeling the care for yourself as you relax your body and mind.
Now allow your hands to rest comfortably in your lap.
We'll practice YUJAYI breath.
I find myself slipping into this breath whenever I feel stressed or anxious because it helps generate a sense of calm for me and I hope you experience the same.
Start by bringing the palm of one hand in front of your mouth and with your mouth open,
Exhale into your palm,
Imagining you're fogging up a mirror or glass and just feeling the warm breath on your palm.
On your next inhale,
Keep your hand where it is and breathe in making that same sound.
Practice this breath for a few cycles,
Focusing on the sound of the breath and the feeling in the throat.
Now drop your hand to your lap and as you continue to practice this breath,
Close your mouth as you inhale but open the mouth on the exhale.
Can you maintain the sound even when the lips are sealed?
Begin to close your mouth on the exhales as well.
This is YUJAYI breath.
Notice if any resistance lies in this breath.
Are your inhales and exhales the same length?
Are they the same volume?
Maybe you find that ocean-like sound of the breath a little awkward.
Try to find ease in this breath.
It can be uncomfortable the first several times you practice it.
Remember,
In this technique there is no breath retention.
We're not holding the breath at all.
It's a continuous sea of waves,
Totally fluid and seamless.
As you adjust to the YUJAYI breath,
Let your awareness settle on the sound of your breathing.
Expand your awareness beyond just the sound of your breath.
Start to notice any other noises you can hear in your environment.
Perhaps there's cars passing outside,
Birds chirping,
Or kids playing in the streets.
Take the next few moments to notice the sounds around you.
You may notice that your mind identifies what it hears.
If you hear a car going by,
You know it's a car.
But for this practice,
Try not to identify every sound.
Just focus on the actual experience of hearing.
Noticing how the sound rises and falls away.
Noticing how far away the sound is or what direction it's coming from.
As you hear the sound,
Experience it fully.
But as it passes,
Don't continue to dwell on it.
Let it go and open your awareness to other sounds.
Let it go and open your awareness to other sounds.
Let it go and open your awareness to other sounds.
Hold on to the peace and stillness you have cultivated through this breathing practice.
The practice helps us quiet the mind,
Which makes it easier to tap into our deepest selves.
Now that you have cultivated a little more space between your thoughts,
You can sit with a question to see if your inner wisdom will respond.
Today's deep listening question is inspired by the tarot card,
The Emperor.
If you look at the Emperor tarot card,
It is a man sitting on a large stone throne.
He's wearing a suit of armor,
Protecting him from threat and emotional vulnerability.
And over that suit of armor,
He has on a red robe,
Suggesting a passion for life.
In the background,
There is a large mountain range,
Showing that he is backed by a solid foundation,
And perhaps even resistant to making changes.
The Emperor is a powerful leader who demands respect and authority.
Others are comfortable in leadership roles where they command and direct others.
This card can also signify knowledge and expertise,
A person who has gained wisdom and now enjoys passing it along as advice.
Turn your focus inward as you consider,
How can I step into my power?
Sit with this question without trying to analyze or think and allow any answers to come up from within.
How can I step into my power?
How can I step into my power?
As you practice deep listening,
You may notice that your inner wisdom doesn't always use words.
Maybe you saw images or got impressions,
Or perhaps even seemingly random thoughts or memories.
Take a few breaths to process what came up for you and consider if you want to act on anything that you learned.
Now listen to the following affirmation,
Repeat it to yourself,
And allow it to resonate deep within.
Love guides me back to my power and truth.
As we reach the end of today's practice,
Bring the palms together at heart center,
Slightly bowing your head.
Take a moment to reflect on your experience.
Were you able to connect with your inner wisdom?
Did you practice listening and being open?
Allow this experience and any insights you may have gained to stay with you as 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 it needs.
The
