This practice is perfect for when you want to start your day with some breath work.
Some mindfulness,
Movement,
And meditation.
So join me in a comfortable seated position.
Spine is straight.
Gently closing your eyes when you're ready.
Becoming aware of your breath as you settle into.
This gentle moment of stillness.
As you allow yourself.
To release.
To let go.
And just be right here right now.
Beginning with our breath work,
We're going to practice alternate nostril breathing.
Bring your right thumb.
Block off the right nostril.
You can place your fingers in whenever formation feels comfortable and supportive to you.
Inhale through the left.
Block the left,
Hold the breath.
Exhale right.
Inhale right.
Block the right.
Hold the breath.
Exhale left.
Inhale left.
Block the left,
Hold the breath.
Exhale right.
Inhale right.
Block the right,
Hold the breath.
Exhale left.
Inhale left.
Block the left,
Hold the breath.
Exhale right.
Inhale right.
Block the right,
Hold the breath.
Exhale left.
Take the next couple rounds at your own pace and then meet me with palms facing up when you're done.
And when both palms are resting on your knees or your thighs,
Palms facing up.
Sit in this moment,
Feeling the energy that you just created with the prana,
The breath.
That you brought into your body.
And start to move into mindfulness.
What is it?
That you desire from your practice today.
What wish,
Want,
Or prayer Do you want to give out to the universe?
To receive.
Bringing that.
Mindfulness.
That intention.
Into your mind's eye,
Connecting it to your heart.
Your spirit.
Bring the hands together in prayer pose in front of the heart.
Warm your palms together.
Creating this heat.
And once you feel the heat between the palms,
Cup your palms over your eyes.
Allowing this natural healing energy that's in you and through you.
To open up.
The seed of intuition to guide you.
To the truth.
Of your prayer.
Your wish,
Your want,
Your desire.
Just be here for a moment.
And bringing the hands back in prayer pose in front of the heart.
Lift that prayer,
That intention,
That want,
That desire high up to the heavens and release it.
Put a smile on your face.
And gently bring your fingertips down by your sides.
Pausing there for a moment.
And let's begin our movement.
If you're up on a block,
You may want to remove the block or you can stay on the block.
Trust your body intuition.
Let's begin with some seated cat-cow.
With an upright spine,
Inhale,
Pulling the chest forward.
Slight lift of the chin,
Gaze high up to the heavens.
Exhale tuck the chin into the chest Curling the back of the spine.
Inhaling forward.
And as you do this,
Move with your breath.
Not necessarily my words.
Closing down the eyes.
And make this a moving meditation.
With that smile on your face.
Focusing on that wish,
That want,
That desire.
You set.
Just a few moments ago.
Go deep within and make this a moving meditation.
Gently slow it down,
Bringing the spine to center.
Take a deep inhale.
And exhale anything out of the mouth.
To let go of anything that is sticky in the mind or the body or the spirit.
And just pause and be for a moment.
On the next inhale,
Gently bring the hands on top of the shoulders fingers are pointed forward,
Thumbs are back.
Inhale to your left.
Exhale to your right.
Inhale left.
Exhale right.
Go deep into this twist.
Knowing that you're opening your heart where your spirit is.
You're creating this.
Energetic flow.
In you and around you.
So that you'll be divinely directed.
To take action if needed.
For that intention.
That want,
That desire.
Go deep within and make this a moving meditation.
Start to slow it down.
And once you come to center,
Take a deep inhale,
Big smile on your face.
If it's comfortable,
Roll the eyes up and in.
To the third eye,
The seat of intuition.
And hold the breath for a moment.
Feeling the Pull up.
Of the energy from the root chakra through the spine and out the crown of the head.
And feeling the expansion of energy in you and through you.
And of course,
Exhaling when you're ready with a sigh out of the mouth.
And just pausing and being for a moment,
Palms facing up on top of your knees.
Staying in this state of mindfulness.
Just be right here,
Right now for a moment.
On the next inhale take the arms out wide.
Inhaling the hands high up to the heavens.
Taking the gaze.
Up to your thumbs.
And then exhale and very gently come forward,
Bowing forward.
Allowing yourself.
To fold at the hip.
Allowing the chin to tuck into the chest.
And the head,
Neck,
And shoulders to be supported by gravity.
Honoring your body.
To the point of resistance.
If you wish.
Support under the head,
The forehead.
Take a block.
Pillow,
Whatever you like.
If your head comes down to the ground and you wish to rest your forehead on top of your hands,
I trust you to honor your body intuition.
Allow this to be a mindful.
Posture where you're releasing.
And relaxing,
And letting go.
Staying focused on that intention you set at the beginning of practice.
Relax into the breath.
And just be right here in this moment.
On the next inhale,
Very gently start to bring your hands over towards the right,
Walking them on the ground,
The earth beneath you,
And taking this side stretch in the left side of the body.
Allow the head and the neck and the shoulders to relax.
Breathe into the left side of your body.
And relax into the pose.
On the next inhale,
Very gently walk the hands around towards the left.
Taking this stretch through the right side of the body breathing into the stretch and allow the head the neck and the shoulders to relax And relax your body,
Your mind,
And your spirit into your breath.
On the next inhale,
Walk your hands forward.
And with a straight back,
Gently walk your hands and your palms back towards your legs,
Coming to an upright position,
Palms facing up on top of your knees or your thighs,
And just pause and be for a moment.
Very mindfully change the cross of your legs Whichever shin was behind,
Bring it forward.
Inhale to a straight back.
And exhale,
Fold forward from the hips.
Moving the hands forward.
Allowing yourself to bow over.
Taking any support.
That you feel called to.
Honoring your body intuition.
Relaxing into the pose.
On the next inhale,
Walk the hands over towards the right.
And bowing over towards the right.
Over the right thigh,
The knee,
Wherever your body naturally falls.
Feeling the side stretch on the left and breathe into it.
On the next inhale,
Walk the hands over towards the left.
Bowing over the left thigh,
The left knee.
Allowing the chin to tuck into the chest.
Relaxing into your breath.
On the next inhale,
Walk the hands forward in front of you,
Bowing forward again.
One final time.
Relaxing and noticing the opening between the shoulder blades.
Bringing the breath into that.
Which is the heart,
The heart chakra.
So you can tap into your spirit and just relax into this pose.
On the next inhale,
Gently walk your hands back towards your legs.
Extend your arms out at shoulder height.
Take the right arm underneath coming into eagle arms.
Lifting the elbows at shoulder height.
And just drop into.
The mindfulness.
With the connection to your breath.
To open up the neck and the shoulders.
At the same time releasing anything that's in the way that's blocking you from receiving the intention that you set.
At the beginning of our practice Take one more deep inhale.
And exhale out of the mouth.
Release the arms.
Extend them out again at shoulder height.
And bring the left elbow underneath and eagle arms opposite side.
Lifting the elbows,
Shoulder height,
Close the eyes.
And can you just be right here in this moment?
Being aware of your breath.
With a smile on your face.
And settling into this stillness.
Take a deep inhale.
Exhale out of the mouth.
Release the arms,
Extend them out at shoulder height.
And then gently bring the palms facing up on top of your knees or your thighs.
Close your eyes.
Tapping into.
This moment of mindfulness.
On the next inhale bring the hands together.
In prayer posts in front of the heart.
Lift your hands high up to the heavens.
And as you exhale,
Exhale the right hand down.
And lift the left hand and arm up and over,
Side stretch.
Bending over towards the right.
Breathing into the left side of the body.
Closing down the eyes.
With a smile on your face.
Connecting the breath.
To the mind.
To the body.
Creating this energetic flow.
Of bringing in.
Whatever that intention is.
To the mind.
The body.
In the spirit.
On the next inhale,
Bring both arms and hands high up to the heavens.
Stretch the spine as tall as you can and exhale over towards the left,
Left palm down.
Lifting the right arm.
Up and over,
Breathing into the right side of the body and relaxing the head.
Gaze can be down or up towards the arm.
Whatever is organically comfortable for you.
Long deep breathing.
On the next inhale,
Inhale the left hand up.
Fingertips of both hands,
Arms high up to the heavens.
Exhale over to the right.
Inhale,
Both palms and fingers high up to the heavens.
Exhale over to the left.
Make this a mindful movement.
Inhale,
Both hands and fingertips high up to the heavens.
Exhale over to the right.
Inhale again,
Both hands and fingertips high up to the heavens.
Exhale over to the left.
Now take the last couple rounds at your own pace,
Moving with your breath.
The next time you come over towards the left.
Pause there a moment.
And then inhale both hands high up to the heavens.
Lifting the chin slightly up.
And then bow forward.
And as you bow forward,
Notice.
The opening.
In the hips.
The back.
Noticing how the breath has brought you deeper into the stretch.
And then gently walk the hands back.
Tucking the chin into the chest,
Rolling up one vertebrae at a time.
Preparing to come into a meditative posture,
Whatever that looks like for you.
We'll share this moment together.
And as you settle into your meditation position.
Closing down the eyes.
Palms are facing up on top of the knees.
You can take any mudra that resonates with you or just have the palms open to receive.
Allow yourself to settle into the breath.
By relaxing.
Into a soft,
Gentle flow of breathing.
Taking.
One last moment.
To revisit the intention you set at the beginning of practice.
Allowing that to put a smile on your face.
And then gently.
Releasing into.
This moment of meditation.
This moment of stillness.
This divine moment.
Perfect Perfection.
Just be relaxed.
Release.
And just be right here,
Right now.
I invite you to either stay in this meditative.
Posture.
Or to join me by inhaling the hands together in prayer pose in front of the heart.
Pressing the thumbs into the heart center.
Bowing your head towards your heart.
Honoring yourself or taking the time to start your day.
With breath,
Mindfulness,
Movement and meditation.
And honoring one another.
We bow towards each other.
With the beautiful.
Mantra.
Namaste.
