Come into a comfortable cross-legged seat and let's start with some breathwork to really center and calm ourselves.
We'll be practicing the Deghar Pranayama,
Also called the Yogic breath or complete breath,
As it completely fills our lungs with oxygen.
So in an upright position with your spine aligned,
Close your eyes,
Relax the face and the body,
Soften the heart and the shoulders and allow your breath to flow naturally through the nose.
Place both hands on your belly,
Just a few fingers below the belly button and notice where you feel the natural movement of the breath.
Can you feel it in the belly or the ribs or the chest?
Begin to deepen the breath toward the pit of the belly,
Expanding right down into the lower abdomen,
Making sure to never strain.
Feel the belly inflate like a balloon with each inhale and soften towards the spine with each exhale.
And for five deep even breaths in and out,
In and out,
In and out.
Keeping the right hand on the belly,
Slide the left hand to the outer left edge of the rib cage and this time send the breath down into the belly as before and then expand up into the ribs.
As you inhale the belly expands before the ribs and as you exhale the ribs soften before the belly does.
Continue for five calming breaths in and out,
In and out.
Again keeping the right hand on the belly,
Slide the left hand up to the center of your chest just below the collar bone and once again take a deep inhale down into the belly,
Expand into the ribs and this time send the breath all the way up to the chest.
Imagining your breath on three parts,
Inhale belly ribs chest,
Exhale chest ribs belly,
Inhale belly ribs chest,
Exhale chest ribs belly and continue this for five grounding breaths in and out,
In and out.
And we continue breathing like this for another minute or so.
Slowly returns to hold hold,
Inhale editions Bam,
Slow and Van or slowly return to rest,
Returning to your natural breath I want you now to connect with the ground by feeling the earth beneath you and really acknowledging that support.
And as you sense the ground beneath can you allow yourself to really experience your own of this earthness and as you continue to take deep even breath in and out with your eyes closed can you widen your inner lens for a gentle and open awareness and see yourself from the bird's eye view.
See yourself in your space rooted deeply in the earth with the mother moon shining bright above you.
Notice how familiar she looks.
You've seen this beautiful moon many times.
You can see the contours of her surface and her brilliant silver light.
And this bright silver moonlight shines down upon you in a column of light that fully envelops you bathing you in moonlight as you continue to take deep even breaths in and out in and out allow your entire being to become soaked up by the pure and serene energy of this loving light.
Experiencing now your own of this universe-ness.
Feeling calm and relaxed in your body.
Now slowly and gently bring up an event or memory that is a source of some uncomfortable or even painful emotions for you.
Whatever comes to mind first is perfect.
There's no need to overthink this.
There's no need to go into too much detail here either.
The actual story of the event or memory is not the focus.
What matters now is allowing yourself to feel the uncomfortable emotions and finding where they reside in your body.
Take your time as you remember this event or memory.
Just observe where can you sense tightness or gripping,
Maybe tingling or even numbness in your body.
And as you become aware of the physical manifestation of these emotions begin to observe the pattern of holding in the body.
Allow yourself to become gently familiar with these sensations while also staying on the outer edges of them.
Remaining in the wide open zoomed out awareness.
That position of the observer.
There's no need to get sucked into the content of the story.
Let us be a bird's-eye view.
Knowing you're safe and supported as you sit enveloped in the glowing stream of wide loving light from the mother moon.
Take a deep breath in and out.
And as the observer can you give this feeling a name?
Perhaps it's worry,
Stress,
Fear,
Anxiety or anger.
Maybe it's grief or sadness,
Shame,
Loneliness,
Envy.
Maybe it's more than one.
Whatever it is it's good to give it a name.
Recognizing it as a healthy and natural expression of human emotions.
Just like all emotions it is something that you're experiencing it doesn't define you.
There's no need to judge it.
And continue to notice the breath while acknowledging the physical tension in your body.
And with every inhale start breathing in the moonlight itself.
Feel the silver moonlight filling your entire being.
Illuminating your body with every breath.
Feeling your head and chest,
Your torso,
Traveling down each arm,
Filling your belly,
Traveling down your legs,
Right up into each toe.
Notice how the serene energy of this loving light softens all the tension you've been feeling.
Lovingly wrapping up all of that pain and tension.
And with every exhale you're expelling all of that energy from your being.
Releasing it all back up that column of light.
And with each breath in bring in the light that purifies your being.
And then with every exhale you see the stagnant old energies and emotions dripping from your body like a dark cloud.
Releasing all that no longer serves to the mother moon.
As you see that dark cloud of old energies traveling up further and further away from you,
Can you offer it your gratitude and forgiveness?
By repeating quietly in your mind the forgiveness mantra,
I forgive you,
I'm sorry,
Thank you,
I love you,
I forgive you,
I love you,
I forgive you,
I'm sorry,
Thank you,
I love you.
Offering gratitude and forgiveness to the emotions itself or to any person,
Situation or yourself allows you to further free yourself from the burden of carrying old memories and resentments.
It doesn't mean it wasn't a bad experience.
It doesn't mean that they were right and you were wrong.
You're just releasing it so you no longer have to carry it.
Continue breathing in bright white loving light and exhaling old stagnant tension and energy.
Until you feel you have released all that needs to be released today.
Breathing slow deep even breaths in and out.
In and out.
In and out.
In and out.
In and out.
And as you start feeling lighter and freer,
Having released everything that needed to be released today,
Slowly the column of light is rising back up to the mother moon,
Taking with it all that you released.
And as you see yourself sitting deeply rooted in the earth,
Still illuminated by a glittering bright shimmer,
Feeling light and calm yet energized.
Feel yourself recharging now that the negativity is gone.
You bring back your awareness to your body and the here now.
Slowly wriggling your fingers and toes.
Nodding your head yes.
And now.
Gently rolling your shoulders forward and backward.
And taking one last deep meaningful breath in and a loud breath out.
Gently opening your eyes arriving back in the room.
And now.
