Good morning and welcome to your practice.
This is a daily practice you can do every morning to clear your mind and prepare yourself to have the most amazing and magical day.
To begin,
Sit in a cross-legged seat or on your shins with the spine tall,
The hands on the knees,
And the eyes closed.
Take a moment to really drop into your physical body.
Start by noticing the breath,
The air coming in and out through your nostrils,
And the sensation of your skin.
You can start to deepen the breath by taking a deep breath in through the nose and exhaling out the mouth.
And with that exhale,
Completely arrive.
The first part of this practice is going to be two rounds of active breath work.
We're going to take deep breaths in through the nose and exhales out the mouth.
With your inhales,
You're really going to draw air through your nostrils and with your exhales,
You're going to let something go.
In between the two rounds,
We're going to hold the breath in at the top and hold the breath out at the bottom.
Take a big breath in through the nose to begin the first round.
Inhale and exhale out the mouth.
Keep going at your own pace,
Riding your breath like a wave.
In through the nose and out through the mouth.
Your breath is circular with no beginning or end and it's just moving through your body,
Clearing any stuck emotions,
Any patterns that you need to let go of as it moves through you.
Last five breaths.
Take a big inhale through the nose and track that breath all the way up to the crown of the head.
And when you reach the top,
Hold the breath in.
Turn your eyes in and up to the brow.
Place the tongue on the roof of your mouth and turn all your awareness internally into your physical vessel.
Take a big sigh out the mouth as you let it go,
Feeling the belly suction into the spine on the bottom of the exhale and try to hold the breath out for as long as you can.
Starting to notice the prana,
The life force circulating within your body and tuning in to every little sensation that's coming up in the physical body and in the mind as you hold the breath out.
Take a deep breath in through the nose and round two.
Keep breathing.
And as we keep breathing,
If you notice any tingling sensation,
Lightheadedness,
Dizziness that might be coming up,
That's completely normal.
It's the physical manifestation of energy moving through you.
So keep the breath going.
And as you breathe,
Notice what emotions are coming.
Breath work brings out the energetic material that's been repressed in our body.
So notice what's coming up for you today with no attachment and become a witness to your emotions.
Last five,
Four,
Three,
Two,
One.
Inhale through the nose,
Feeling the belly,
Chest,
Throat,
Third eye all fill up with oxygen and hold that breath at the top.
Focus into the space in between the ears and slowly exhale it out the mouth.
Feel the belly suctioning into the spine and hold the breath out at the end of the exhalation.
Try to keep your mind in a completely calm state as you hold the breath out,
Knowing that your body will automatically breathe in if it ever really needs to.
So you're completely safe here to be without there.
Keep holding the breath out and then take a big inhale through the nose and exhale side out.
And slowly come back to the natural pattern of your breath,
Keeping the eyes turned in and up to the brow,
The tailbone pressing down onto the earth and the crown of the head reaching up.
Start to focus in the space in between the ears.
Find a super meditative face posture here.
Notice the breath moving in and out of your nostrils and try to put no force in the way that you're breathing.
So it's not like you're breathing the air,
You're receiving the breath.
You're receiving the breath into the nostrils and then the breath moves up to the third eye,
The crown,
And then the breath moves to the back of the head and down the back line,
Washing away any tension that you're holding in your shoulders,
Upper back,
Lower back.
Breathe like that for a few more breaths.
In through the nose,
Tracking the breath up to the third eye,
The crown,
And then on your exhale,
You travel that exhale from the back of the head down the back line,
Releasing any stagnant energy as it moves.
Keep it going.
Receiving the breath through the nose,
Tracking the breath up to the crown,
And with the exhale,
Allowing the breath to release any tension in the back.
Inhale and exhale.
And as you breathe like this,
Take a moment to ask the universe,
What is it that you want to receive today?
Getting really clear about what you want to receive from the world around you about what you want to receive from the world around you as you move through your day today.
Maybe that's love,
Maybe that's friendship,
Wealth,
Luck,
Success,
Whatever that thing is for you.
Just allow that thing to move into the body as you receive the breath in through the nose.
Beautiful job.
From here,
We're going to take a short seated body scan.
Move your awareness down onto the soles of the feet,
And as I name a body part,
You're going to release,
Relax,
And become completely aware of that area.
We're going to start at the feet.
Take a moment to notice both feet,
Both ankles,
Both shins,
And both feet.
And as you breathe,
Allow your awareness to travel up to the sides of the waist,
Releasing and relaxing the belly,
The rib cage,
Moving up to the heart space,
And feel in and release your shoulders,
Your arms,
And your palms.
Then allow your awareness to travel up the throat,
Releasing and relaxing the belly,
The rib cage,
And the heart space.
Travel up the throat,
Releasing and relaxing the sides,
Front,
And back of the throat,
And then travel it up the mouth,
Releasing the mouth so much that the lips part a little bit,
And moving the tongue off the roof of the mouth.
Move your awareness up to the cheeks,
Releasing any tension in the cheeks,
The nostrils,
The eyes,
Eyebrows,
The crown of the head,
And the entire back line.
So at this point,
You're completely aware and present of your entire physical body sitting on the floor,
As you let go of any residual tension you don't need.
Take a big breath into this state of relaxation,
And exhale.
Beautiful.
Now turn your eyes in and up to the brow if they're not there already,
And we're going to drop in to two minutes of silent meditation.
So as you sit here for the next two minutes,
I invite you to watch your thoughts like you're watching an infinite movie screen,
Just noticing them come up and breathing into them and asking them to move away,
As you clear your mind completely and create space for a new day to begin.
And I will guide you out of the meditation when it's time.
Take a breath in through the nose and exhale,
Sigh it out.
With your nervous system reset and your mind clear,
Take a moment,
Set an intention for your day.
The first thing that came to your mind is your intention.
Our body and intuition never lies,
So trust whatever it is that's coming up.
Now with your next breath in,
Breathe that intention into your physical body through the nose,
And on your exhale let go of something that's not serving you.
Awesome.
Start to wiggle out your toes,
Maybe take a few circles of your neck,
Your wrists,
And then really slowly open your eyes and have the most amazing magical day.
Thank you for practicing with me this morning.
Namaste.
