Namaste.
A new guide,
More cell group.
Peace.
Light on.
In a quiet space.
Remove all the distractions.
Bring your arms by your sides.
Homes up.
Make sure you're warm.
Enough your toes are facing away from each other legs are just spread a little bit natural make sure you're comfortable I can lie down on the bed or on the floor on a mat Just feel in,
Feel comfortable.
Removing all the distractions the notifications So it can be.
.
.
Just as you are.
Write law today.
For this hour ahead No.
With this next breath The practice starts.
Inhale for five seconds and exhale for seven Inhale again for 5 seconds.
And exhale for seven.
Om Gam Ganapataye Namaha Removing all the obstacles.
One more time,
Inhale for five.
And exhale for seven.
Important thing here is to make the exhale longer and the inhale Mmmmm.
You want to next now To an intention.
Your intention In Sanskrit,
This is called Sankalpa.
The Sankalpa.
Is positive and short.
Personal and meaningful to you.
And in the present tense You want to feel into your body and to see what is coming up.
Here are some examples that I give you.
So you can be inspired and see what is resonating to you I have my back.
I feel.
.
.
Seen I act calm.
I love.
Abundantly I speak.
My truth.
I see.
With clarity I know.
My worth.
I am.
.
.
Strong I give you here now 3 minutes to feel in Listen to your body.
And see What kind of intention comes up?
You already have.
An intention,
Some kalpa.
Just start to repeat it.
And understand.
If somebody comes up through the body.
And feels good.
It's the right thing.
For you.
Right now.
Here are the three minutes.
And full here you have found your intention Sankalpa Start.
To repeats.
It Three times.
Silently for your soul and then Completely.
You're next and exhale let it go Let it dissolve.
Knowing that it will be there in your unconscious guiding you.
True.
This.
Joining today We're now coming.
To the right hand.
We're connecting with a big fun.
There's any kind of sensation like tingly sensation.
Or vibrational sensation.
That's completely fine.
Have the courage to let it happen Look there.
Nothing bad is happening.
I'm just observing your right hand thumb.
You're doing it with courage Focus.
Coming to the right hand index finger right hand middle finger Poor ring finger.
Little finger.
Coming through the palm.
On the top of the hand The wrist.
Holding your whole hand in focus.
Inhale for five.
And exhale for seven.
Every time you exhale,
You're invited to hum.
Activating vagus nerve,
Stimulating.
Way he gets nerfed You can hum like saying,
Something tastes good.
Easier stat.
Moving onwards to your right forearm Hiking up to your elbow.
Your upper arm to your shoulder.
Holding your whole right arm in focus here,
Right now.
The fingers the right hand up to the right shoulder Whole right arm in focus.
Here again,
Inhale for five.
Exhale for seven.
You Letting go of your right arm.
And arriving at the right side of the hip right side of the hip If at any point you lose the connection to me,
To my voice,
That is completely fine.
Never you realize.
Come back to my voice Now that you realize that you drifted with your mind,
Come back to my voice.
We are at the right side of the hip right now.
And we're going deeper.
Hiking deeper to your right thigh.
Big thigh muscles.
Honoring your big five muscles Coming to the right knee.
All right lower leg the shin morn and the calf.
The right ankle.
The heel.
Soul of the foot the top of the foot.
And a big toe The second.
The third.
For.
.
.
And a little pinky toe Holding your hole.
Foot in focus right now Inhale for 5 seconds.
And exhale for seven.
Important is to make the exhale longer than the inhale connecting right now here your whole leg whole right leg right now Right side of the hip.
Now on to the very toes of your right foot Here again,
Inhale for five.
And exhale for seven.
Hum.
Letting go of your right foot and this time Maybe you're used to certain body scans in certain ways.
We want to break this right here,
Right now.
Connecting to your left.
Toes left.
Leg right now to the left foot Connecting to the left foot We're coming.
To the big toe of your left foot arriving there take your time to arrive there and then connecting the second hole The food.
The four,
And the pinky toe the left foot coming to the top of the foot the left foot The sole of the left foot.
Heal.
The ankle.
Coming upward to your.
.
.
Left lower foot.
Hiking up right now to the shinbone And the call.
To the knee focusing on your left foot try to all the sensations coming from Your left foot right now.
Even if other body parts are streaming for attention.
Shift all your focus that you have to your left Knee right now.
And then coming up to the left Bye.
Big muscle Honoring the big muscle.
Left leg.
And to the left side.
From your first Hold the whole left leg in focus.
From the left side of the hip.
Down to the very toes your body.
Your foot focusing Your whole left leg.
Inhale for five And exhale for seven.
Can be proud of yourself you're doing great job now we're connecting again too the left foot the whole left foot right here right now honoring it a little bit more and inhale for five And exhale for seven.
Um letting go of your left foot and arriving at your left shoulder right here right now healing your left shoulder.
This time we are hiking down and the left shoulder Left upper arm.
Focusing the awareness there Honoring your left upper arm.
To the elbow.
The lower arm.
The wrist The top of the hand.
To the palm.
With your big thumb.
The index finger.
The middle finger The ring finger.
And a little finger holding here your whole And then focus.
The wrist to the fingers Inhale for five.
And exhale for seven.
Connecting now from the left shoulder to the very fingers your left hand Man.
.
.
Again inhale for five And exhale for seven.
Mmm.
Here now.
.
.
Connecting to the very crown of your head And we are gradually working on our body.
Then we will tune into a visualization.
As.
.
.
We are coming from the body scan to a visualization Please enjoy!
Coming to the crown of your hair but gradually.
.
.
Scanning downward coming to your forehead To the back of your heads.
The third eye position between your eyebrows And here we are.
.
.
Taking an inhale and with your exhale you want to hum very top of your nose.
Will sound something like ooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooo So try to hum as far up as you can.
Still connecting.
To this third eye position.
Inhale for five.
And exhale,
Hum for seven.
Humming out of your nose amazing connecting now to the right eye To the left eye.
To the right ear to the left ear Who don't knows?
The right nostril to the left nostril.
Your right cheek.
To your left cheek to your lips the upper lip.
Your lower lip.
So inside the mouth.
The floor of tomorrow.
To the roof of the mouth to your tongue your tongue on the roof of the mouth softly Meanwhile,
Closing your lips slightly Just having a little slit.
Still open between Your lips,
Like this,
Rest.
Coming to the chin and the jaw.
Then slowly.
.
.
Coming to your throat your throat Inhale for five.
And exhale hum you Give yourself here a moment to rest.
We continue Rest in this space.
In this space.
Rest in this space.
I give myself.
.
.
I give my body the space for us.
I love my body.
The law of my mind.
I love my being.
I am grateful.
Connecting further down to your chest coming to your heart arriving at your heart feeling into your heart Oh,
No.
Inhale for five And exhale for seven.
And further down Your sternum.
Start or the end of the rip key and third it on To your belly.
Feel how the belly rises and falls.
Feel.
Rebelly moves up.
Feel how the belly moves to the right Feel how the belly moves to the left.
And feel how even the back moves to the back as you are inhaling From there,
Let's connect to our bots.
And coming to your perineum between the anus and the genitals.
And a year.
Sealed as bodies can.
Inhale for five.
And exhale for seven.
Imagine right now lying on a beach.
You're lying in the sand.
You're looking up at the sun.
Just warming you Your entire body feels warm.
Feels comfortable.
It's.
.
.
Not too hard.
Too cold it's just the right temperature as you like it Feel being warmed by the sun.
Feel.
And your entire body.
Being warmed by the sun as you're lying on the beach And you.
.
.
Strategically.
Have chosen.
The place where you lie down.
To be exactly so.
That the water can come up.
The feet And further up along the sides of your body.
And then arriving at the shoulders and your head but just so that it's connecting to you slightly.
Not.
So you are not going to be underwater just it comes up slightly leaves the garden.
You also hear.
.
.
The noise of the water as it's coming up.
It is pleasant.
Try to visualize how this water is coming up.
If you inhale,
Starting from the feet,
Think.
As you're inhaling,
The water is coming up.
When you are at the very top of your inhale The water is at the top of your head and as you are exhaling The water is going down again.
So let's do it together.
Inhale for five.
The water is coming up.
From the feed.
Rising up Knees.
The hips,
The shoulders,
The head.
And then Exhale for seven.
Slowly the water is going down again.
Pat the shoulders.
Elbows.
Fingers Back.
The legs,
The knees,
The feet.
You're repeating this five times.
Inhale,
The water is coming up.
Feel it this time yourself.
Cooling effect of this water.
Feeling completely comfortable.
And then exhale hum Hmm,
Water is going down again.
Inhale.
It's coming up again.
Exhale,
It's going down.
Sometimes the water is a little bit faster Inhale,
It's coming up.
And exhale it's coming down again In there,
It's coming up.
And exhale it's going down again Lost time.
Inhale.
It's coming up.
Next,
Yeah,
That's going on.
Feeling warm.
From the sun.
Just rest in the space You see that there are some clouds in the sky as you're lying on this beach.
We want them to go away.
Feel this need of like pushing this these clouds away as they're like distracting you from this Beautiful day.
And then you realize It's beautiful with these clouds.
There's no need to push anything away here.
There's no need to Resist.
Struggle.
Push.
To change something that you cannot change.
Just.
.
.
Observe and accept what it is accepting these clouds in the sky And as you're starting to accept.
.
.
Realize.
It becomes easier That becomes.
.
.
Beautiful.
When you think back to the first time you felt rain on your skin and thought back thinking back that's even rain is beautiful and lift that forward.
Softly you feel the drop on your skin ingratitudes Ingratitude In gratitude.
You feel another drop Another drop.
Um every drop you feel gratitude thin your body.
Softly it starts raining more and more You're accepting it and.
.
.
You just keep on lying there at the speech.
Slowly.
The rain gets stronger.
Or feel Stronger drops against your skin.
Feels pleasant.
You're accepting it as it is.
It even stings a little tiny bit.
And you can accept that too and see.
That even there is beauty to be found.
Suddenly It shifts again.
Suddenly it shifts again.
And the weather.
Who do's as It's So you realize that.
This weather.
Is a little bit like.
.
.
Your moods.
Sometimes when you're sad,
When you're happy.
When you're grieving when you're excited all of it can be beautiful All of it is necessary.
All of it is necessary healing the sand beneath you.
Feel how you're connecting to the earth beneath you Feel the gravity.
Inhale for five seconds And exhale for seven.
These 30 seconds to just be It must be.
And then Star 2.
Reconnect to your intention yours on Kalpa.
You have found in the beginning of this journey repeating this tension or zankalpa three times as you're reconnecting to it As an old friend.
And from there.
.
.
Readily come back to your body It was a moment.
When you're ready And release as well your intention completely here.
Release your intention,
Your sankalpa,
Completely knowing that it will come back to you when you need it most.
Left that sealing this practice you can start to move your fingers when you're ready your wrists and start your toes slowly,
Softly your ankles take your time getting back you've been Wings.
This for an hour.
Your elbows,
Your knees,
Your shoulders.
Starting to move your entire body,
Right here,
Right now.
Great.
Gradually coming back.
You can sit up or stay lying however you like.
Lo-o-o-o-o-o-o-o-o-o-o-o Samasta.
Tsukino.
Mavante.
There will be peace with every being Give yourself a hug.
And release
