Settling into a comfortable seat,
Let's begin with a few relaxing breaths in through the nose and out through the mouth,
Taking twice as long to exhale.
Let the body settle into a comfortable position.
Even out the weight in the hips,
Lengthen the spine.
Rest the hands on the lap with the palms up.
Close the eyes.
Allow the eyes to settle gently into the cool darkness.
Relax the jaw.
Let there be some space between the teeth.
Gently deepen the breath,
Beginning a soft,
Oojai,
Ocean sounding breath.
Each inhalation the breath flows down like a waterfall from above the crown of the head,
Cooling the head,
Eyes and skin.
Relax as each exhalation flows easily down the legs and out through the floor,
Washing away heat and tension.
The waterfall of breath cools the eyes and skin,
Flows down and out.
Like a cooling mist,
The breath flows and trickling down through the head,
The shoulders and arms,
Refreshing the torso and the legs.
Invite the whole body to soften.
The whole body to settle into this cool,
Soothing breath.
As you continue the breath,
Notice if there are any spots in the body that seem especially warm or tense.
Invite the breath to flow there,
Maybe finding some heat on the tongue or the stomach,
Perhaps a collection of heat in the liver.
On the inhalation,
Invite the breath to flow down from the crown into that warm spot.
Even on the exhalation,
The heat and tension melt away,
Creating spaciousness and ease.
And after the next exhalation,
Allow the natural breath to return.
Scan the body and feel the residue of the cooling waterfall breath.
And beginning a box breath,
We'll be inhaling to the count of four,
Holding in for four,
Exhaling to the count of four,
And holding empty for four.
This will be done without ujjayi.
But keeping the spine long and the eyes closed,
Bring the attention down into the navel.
Inhale two,
Three,
Four.
Hold in two,
Three,
Four.
Exhale two,
Three,
Four.
Hold empty two,
Three,
Four.
Inhale two,
Three,
Four.
Hold in two,
Three,
Four.
Exhale two,
Three,
Four.
Hold empty two,
Three,
Four.
Inhale two,
Three,
Four.
Hold in two,
Three,
Four.
Exhale two,
Three,
Four.
Hold empty two,
Three,
Four.
Inhale,
2,
3,
4,
Hold in,
2,
3,
4,
Exhale,
2,
3,
4,
Hold empty,
2,
3,
4,
Inhale,
2,
3,
4,
Hold in,
2,
3,
4,
Exhale,
2,
3,
4,
Hold empty,
2,
3,
4,
Continue at your own pace.
And as you feel comfortable,
Slow down the count.
The breath clear,
Rhythmic,
A steady pace.
Feel for the refreshing nature of the inhalation,
The peaceful holding,
The relaxing nature of the exhalation,
And the quiet holding empty.
Surrender into the flow of the breath.
On the next inhalation,
Release the counting,
Return to a natural breath.
Scan the body and feel the cool residue of the breath,
The meditative imprint.
Transitioning to Shatali Pranayama,
The cooling breath.
This will be an inhalation through a curled tongue and an exhalation through the nose.
Keeping the spine long,
The eyes closed,
The belly soft.
Inhale the tongue,
Inhale through the tongue,
Exhale through the nose.
Inhale through the curled tongue,
Drawing the cool breath through the mouth.
As the lips come together,
Place the cool tip of the tongue lightly on the roof of the mouth,
Exhale through the nose.
Inhale through the curled tongue,
Refreshing the mouth with the breath.
Place the tip of the tongue lightly on the roof of the mouth,
Exhale through the nose.
Continue at your own rhythm.
And a slow and steady pace,
Long inhalation,
Relaxing exhalation.
Invite the cool breath in the mouth to sweep into the head like a refreshing breeze.
The tip of the tongue lightly tickles the roof of the mouth during the exhalation.
If it's easy to reach,
Place the tip of the tongue on the sensitive,
Soft palate.
Each inhalation,
Invite the cool breeze to sweep through the mouth and up into the head.
On the exhalation,
That cool breeze descends down the throat,
Over the tongue,
Past the heart and into the belly.
The inhalation through the curled tongue sweeps up into the mind,
Creating spaciousness and ease.
And on the exhalation,
The cool breath descends on a clear path down the throat and into the warmth of the belly and liver.
Follow the path of the breath.
And on the exhalation,
The cool breeze descends on the palate.
After the next exhalation through the nose,
Release control of the breath.
Allow the tongue to rest at the base of the mouth.
And the forehead and jaw.
Anchoring the attention down in the belly,
Begin following the natural movement and sensation of breath in the belly.
Without changing or controlling the breath,
Follow the natural breath in the belly.
If the mind begins to wander,
Bring the attention back to the anchor of the breath in the belly.
Watch this video again on the back through the mouth.
Bring the attention now to the rib cage.
Without changing or controlling the breath,
Simply observe the natural movement of breath in the rib cage.
Follow the breath in the rib cage.
Remember to do this several times daily.
You You Bring the attention now to the tip of the nose Follow the natural movement and sensation of breath at the rims of the nostrils and the upper lip Follow the breath at the tip of the nose Follow the breath at the tip of the nose Follow the breath at the tip of the nose Follow the breath at the tip of the nose Follow the breath at the tip of the nose Gently bring the attention up to the third eye point in the forehead Gently bring the attention up to the third eye point in the forehead Easily rolling the eyes up and inward Bring into the mind's eye the image of one person And whoever pops in first is the right one Let the image grow strong in the mind As we move into a Metta meditation,
A prayer of loving kindness,
I will say a line of Metta And you repeat that line out loud,
Keeping your person's image clear in your mind May you be happy as I wish to be happy May you be free from suffering as I wish to be free from suffering May you be free from suffering as I wish to be free from suffering May you have peace as I wish to have peace Take in a deep breath and send that Metta prayer out into the ethers Sharing the fruits of your practice with others Draw the hands together in front of the heart We'll close with the soft vibration,
The uniting sound of Aum Holy meters.
Aum.
