This body adjustment practice to elevate the spirit will activate the energy within to elevate the spirit and to create a deeper connection to the divine,
Your intuition,
Higher power,
Spirit,
Whatever you call that special connection.
We will begin our practice in an upright seated position.
During this practice,
We're going to use breath,
Movement,
And mantra to adjust the body,
To elevate the spirit,
And to create this deeper connection within.
Bring your hands into prayer pose in front of your heart.
Close your eyes.
Bow your head to your heart center,
Honoring yourself for taking the time to practice today.
And then lift the head straight.
In alignment with the spine.
Keep the eyes closed,
Warm the hands together,
Create this heat.
This natural healing energy in between the hands.
Get it nice and hot.
And once you feel that heat,
Place your left hand on your belly.
And your right hand on your heart.
Connecting.
Your third chakra,
Your solar plexus.
The seat of power.
To your heart,
Setting your intention for the practice.
Today.
What is it?
That you desire to elevate your spirit,
To connect deep within.
Create that intention now.
Bring the hands back into prayer pose in front of the heart.
And with a deep,
Heartfelt desire,
Lift that intention high up to the heavens.
You may keep your eyes closed or a slight gaze on your hands.
And with a smile,
Release it.
Let it go.
No.
And believe that your intention has been received And everything will unfold in perfect divine time.
Our first part of the practice,
We will be on our backs.
So come down onto the ground,
Onto your mat,
In a comfortable position.
The full expression of the posture.
We interlace the fingers behind the head.
And we raise our legs at 90 degrees.
High up to the heavens,
And then lower them.
Using the breath.
On the inhale to lift,
Exhale to lower.
If your back is sensitive,
You can take your hands.
Anywhere under the buttocks or any part of the back to support your back.
As you raise the legs up and down.
Another modification if needed,
You can take the right leg up.
And then as you lower it,
Lift the left leg.
So play with that for a moment.
Adjusting your body so that you know what position will work for you for the full expression.
Of this pose.
And then once you find that full expression of what will work for your body adjustment today,
Join me and make this a moving meditation.
Do the best you can.
Keep up and I promise you will be kept up.
But also honor your body.
If you need to take a little rest,
Do so.
With the intention of coming back into the full expression of the posture.
When we honor our body intuition,
We honor our spirit.
And by honoring our spirit,
We connect deep within.
And this naturally will help elevate your spirit.
So honor that body intuition.
We just have a little bit more.
So if you took a rest,
Come back.
And make this a moving meditation.
Stay focused on your intention.
To help elevate your spirit,
To bring you joy in the heart.
When the heart is joyful,
We find it more magical more comfortable.
And even a little smoother.
To accomplish challenging movements and tasks.
Just a little bit more.
One more.
Bring the knees into the chest.
Hug the knees in.
Releasing the posture.
And letting go of anything physically.
Mentally and emotionally.
That doesn't suit.
The goal of the practice to uplift the spirit,
Let it go.
Rolling on the spine.
And coming up to a seated position.
Pause there a moment just to get off.
Yourself acclimated.
And get a grounded sense of.
.
.
Feeling between the body,
The spirit,
And even the mind.
Coming over onto hands and knees.
The next posture,
If you wish to watch me first.
We come up into a downward dog.
And from here,
We're going to inhale coming forward into plank pose.
Exhale back into downward dog.
Making this a moving meditation.
And it's yogi's choice.
You can move quickly or slowly.
So if you haven't joined me already,
Please do.
And notice,
Is it comfortable for you to have the eyes closed?
Or do you wish to go deep within and close the eyes?
Just honoring the body intuition.
Knowing that each part of this practice You are elevating the spirit.
Long deep breathing.
Just a couple more.
Yeah.
One more.
And then gently come down onto your knees.
Into child's pose.
Relax and let go.
At the same time honoring.
The sensations of the energy moving in the body.
Take a deep inhale.
Exhale out of the mouth.
Do this two more times at your own pace.
Gently walk the hands back towards the knees.
Bring the legs out in front of you.
Point the toes high up to the ceiling and the heavens straight back.
Take a deep inhale.
And we're going to walk our hands as far down the legs.
As they will reach,
Keeping the back straight.
So if that means your hands will rest on your shins.
Or your knees or your thighs.
If you're able to reach your toes with a straight back,
Honor your body.
It's not about how far you stretch.
It's about the intention you put into the stretch.
And once you're there,
We take a deep inhale.
And exhale,
Folding from the hips.
We keep the head up.
And then inhale up.
It may be a slight movement.
And maybe a deep movement.
So we inhale.
Exhale.
Notice the rhythm that works for your body.
And notice if it's a deep.
Stretch.
Or slight movement.
Feeling the stretch.
And knowing that the movement is creating this elevation of the spirit.
It's releasing in the energy blocks that no longer serve you.
And creating this openness in the body.
Which will allow your spirit and the connection deep within to flow.
Going deeper into that elevated spirit.
Now notice,
Do you want to close the eyes?
Or do you wanna keep the eyes open?
Take the next couple moments.
Moving with your breath.
Make this a moving.
Meditation.
And go deep within.
If the mind becomes distracted,
Go back to that focus of your intention.
Try putting a smile on your face to stay connected to your heart.
Naturally elevating the spirit.
And bringing joy into your life.
Take a deep inhale.
And exhale,
Come forward,
And this time allow the.
.
.
The head and the shoulders to relax.
Feel the natural stretch in the body.
Releasing any tension,
Tightness.
Relax the breath.
And very gently release,
Rolling up.
One vertebrae at a time,
Coming to a straight spine.
Gently transitioning over onto the knees into what we call rock pose.
And what we're going to do here is we're going to take the hands on the shoulders.
Fingers are pointed forward and thumbs are back.
Inhale.
I'm not mirroring you.
So inhale to your left.
Exhale to your right.
And just twist it out.
Close your eyes and go deep within.
If the mind.
.
.
Becomes distracted.
Go back to your intention.
Put that smile on your face.
When we smile,
It opens the heart.
To feel safe.
To give and receive.
Gently start to slow it down.
Coming to center,
And then taking a deep inhale.
Hold the breath,
And as you hold the breath,
Squeeze the body.
And then gently exhale,
Gently.
Release the arms.
And pause for a moment,
Palms facing up.
Your lap to receive.
Mindfully and gracefully move into tabletop.
Once you feel sturdy in your tabletop.
Come into the full expression of cat-cow.
Move with grace.
Move with purpose.
To connect deep within.
Connecting to the body intuition.
This will naturally elevate your spirit.
And make this a moving meditation,
Noticing.
Do you desire to have the eyes open or closed?
If they're closed,
Notice,
Is it comfortable for you to roll the eyes up and in,
Focusing on the third eye?
And also notice,
Do you desire to go quickly or slowly?
Honor your body intuition.
Go deep within and make this a moving meditation.
And if the mind becomes distracted.
.
.
Go back.
To your intention.
Staying focused.
Deep within.
Knowing and believing.
And this is helping you.
Create that deeper connection.
To elevate the spirit.
Just a little bit more.
Gently sit back on your heels.
Pause for a moment Rest your palms facing up.
And just be right here,
Feeling.
The energy within.
The connection to the spirit.
Even if it's just in your mind's eye.
Or the desire of want of the connection.
To the spirit.
Manifesting this elevation.
Just be for a moment.
And with the eyes open or closed,
Bow the head forward.
Going to take these neck rolls.
Start with the right ear over towards the right shoulder.
And then the head back.
And then over to the left.
And then down again.
If you have a very delicate neck,
What you can also do is turn from left to right.
So honor your body intuition.
And go deep within.
Close your eyes.
And put a smile on your face.
If you're doing the neck rolls,
Next time the head comes forward,
Take it the opposite way.
And if you're shaking the head,
Gently,
Side to side,
No.
Make it a moving meditation and go deep within.
Stay focused on your intention.
Put that smile on your face.
One more neck roll.
And then bring the head to center.
Keep the eyes closed.
Pause there for a moment.
And the next posture.
We're going to take our arms.
We'll start with the right.
I'm not mirroring you.
Lift the right arm above and take the left as you lean over towards your left side.
And then inhale,
Switching the arms,
Raising the left above.
And bending over towards the right.
Make this a moving.
Meditation.
Close your eyes.
Feeling the stretch in the side body.
And allow the head and the neck.
To naturally move with the bend.
Using the hands and arms to pull you.
And go deep within.
And enjoy this stretch.
As you stimulate all this energy,
You're uplifting your spirit physically and spiritually.
Plus mentally,
By connecting the body,
The mind,
And the spirit.
Go deep within.
The next time you come over towards the right side,
Release it.
Palms facing up.
In your lap,
Close your eyes.
And just honor the sensations.
Our next posture.
Take the hands in a light,
Comfortable fist in front of the shoulders.
Extend the right arm out as though you're grabbing something.
And then as you take it back,
Take the left arm out.
Extending it as though you're grabbing,
You're grabbing energy.
And as we do this,
Start with me with the right arm.
We go sat.
Ha-nam-ma Sat-ta-nam-ma.
Sat-ta-nam-ma.
Ta Nam Ma.
Nom Ma.
Ta-nam-ma.
Ta nam ma Ta Nam Ma.
Ta nam ma.
Nom.
Ma.
Ta Nam Ma.
Nah.
Ma.
Ta Nam.
Ta-nam.
Nom.
Ta-nam.
Ta-nam-ma Nom.
Mouth.
Nam.
Ma.
One more time.
Sat.
Nam.
Ma.
Take both hands.
Make fists,
Close your eyes and squeeze them against your shoulders.
Squeeze every fiber of your being.
And take a deep inhale and hold the breath.
And gently exhale and release.
Pausing.
Palms facing up in your lap and just be.
Enjoying this elevation of spirit connection deep within.
We have one more posture before we go into the final relaxation.
Come over onto your sit bones.
Cross leg,
And we're going to do a torso grind by inhaling forward and moving over to the left.
Back and to the right.
This is counterclockwise.
So inhale forward to the left.
Over to the right and then forward again.
Close your eyes.
Go deep within.
Make this like a moving meditation.
And allow your hands to be comfortably relaxed on top of your knees.
And go deep within,
Focusing on your intention you set at the beginning of practice.
Giving yourself.
That natural connection to go deep within.
So that you elevate your spirit.
Have the experience go deep within.
Put a smile on your face.
This will open the heart.
To feel safe to give and receive.
And allow yourself to go deep within for the final last few moments.
Just a few more.
Gently come to center.
Take a deep inhale.
Fill your body with this prana,
This life force,
This healing energy.
And once you've filled up your body with this prana,
Hold the breath.
And then very gently exhale and release.
Gracefully and mindfully come down onto your mat.
To settle into Shavasana.
And in your Shavasana,
Really take the time.
To.
Grab any support material.
Pillow,
A blanket,
Anything that will help you relax and go deeper into.
This moment.
And as you're settling into your Shavasana,
Your final relaxation,
Know that this is where I will leave you.
So when your spirit is ready,
Come out.
And go on with your day.
Give yourself permission to stay here as long as your body intuition and your spirit.
Is calling for.
And before I release you in two.
Your silence of relaxation.
I thank you with all my heart.
For taking the time to practice today.
Now go deep within to receive the benefits.
Of this adjustment to elevate your spirit and to connect deeper within.
