Welcome.
Let's come into a comfortable seat of your choice.
Feel free to prop yourself up,
Gathering anything you need for supreme comfort.
That can include sitting in a chair leaning up against a wall or a couch and make some movement some shifts to settle in even more.
As your seat is heavy,
Bring an awareness to your spine and invite a slight lift through the central channel,
Aligning the central axis.
As the crown reaches skyward,
Soften your shoulders,
Elbows and arms,
Hands.
Just notice if you're gripping in your legs,
Buttocks,
Feet,
Thighs,
And see if you can release that grip.
Trusting Mother Earth's solid hold.
As you physically become a bit more settled,
Draw your awareness inward and begin to feel the natural rise and fall of your body breathing.
Notice if you become involved in the breath and see if you can take a step back,
Rest in the body and become a conscious witness to the natural flow of the breath within you.
As you rest in the body and rest in the natural flow of the breath,
Begin to point your mind down towards the pelvic bowl,
The seat.
As you point the power of the mind to the seat,
Begin to feel the flow of your breath down low as though it's filling the legs and feet.
As though the legs and feet have lungs.
Noticing a downward moving energy that is stable,
Steady,
And the chest barely moves.
We'll begin to add a little bit to the breath.
Inhaling just a bit deeper and guide the breath down low into the seat.
Smoothly exhale and as you do gently draw the navel back towards the spine and up.
Breathing in,
Feel the belly inflate gently.
The lower portions of the lungs fill,
Your seat becomes a bit more stable.
As you exhale smoothly,
Draw the navel back and up.
Continue breathing in this way.
Inhale feeling that downward force of energy.
On your exhale,
Initiate the exhale by drawing the navel back and slightly up.
Continue.
As you exhale and draw the navel back and up,
Bring awareness towards the heart center.
As you reverse the flow of apana to move upwards,
Prana moving downwards as you breathe in.
As you breathe out,
Apana draws in and flows upward,
Freeing the heart space.
As you breathe in,
Feeling a grounded presence,
A held support.
And as you breathe out,
Navel draws in slightly up,
Feeling a lightness possibly in the upper region of the body in the chest,
Shoulders,
Throat.
Continue.
As we continue,
Feel the two forces moving against one another and sparking a friction that is focused at the navel center.
This friction causing a spark.
Eventually,
This spark becoming a warm flame.
This warm flame glowing radiance within the inner body.
Continue breathing in this way and begin to bring the awareness back to the navel intensely at manipura chakra.
Beginning to repeat the bija mantra ram ram ram ram ram ram ram ram as you breathe.
Feeling the friction,
The flame,
The radiance of the flame.
Repeating the bija ram ram ram ram ram ram ram ram ram ram.
This flame,
The radiance of this flame,
This inner glow as you repeat the bija mantra,
Burning away any impurities,
Disturbances of the body and mind.
Ram ram ram ram ram ram ram continue.
In a moment in your own time,
Softly let go of the technique and watch the reversal of apnavayu and pranavayu moving on its own.
As you hear and repeat the mantra ram ram ram ram ram ram ram feeling the bija mantra ram echoing through all layers of being.
The qualities of willpower,
Determination and courage found in the center of this practice.
Revealing these qualities that are already present,
Already within you,
Already complete.
We'll join the palms together in front of the heart bowing the head.
Just taking a moment of pause,
Guiding the awareness down to the root chakra.
Just feeling your anchored stability,
The stable ground that you've cultivated and built that's always here.
Take a deep breath in and let it go.
