Welcome.
This meditation was given to me by two of my teachers,
Yoga Rupa,
Rod Stryker and Tracy Stanley.
It's called pranadarna,
Which is a collecting and directing of our energy.
So first,
Become situated in a comfortable seated position.
And be sure that a part of your feet,
Your legs are on the floor.
And as you start to take some deeper breaths in,
Feel your torso gaining length,
Getting longer on the inhale.
And then as you exhale,
Keep that length that you've created,
But feel the softening in the lower half of the body.
And we'll do that again.
Inhale,
Feel as if you're lengthening up through the spine and through the crown of the head.
And as you exhale,
Maintain that length,
But soften into your legs,
Into your hips.
And do that breath three more times.
And then last cycle,
Inhale,
Lengthen through the spine all the way up through the crown of the head.
Keep that,
But feel softening on your exhale through the hips,
Through the legs.
And try to maintain this added height throughout your meditation.
And now please feel your body breathing.
See all the places that your breath goes.
See all the places where your body moves.
And then bring awareness to the tip of your nostrils where the breath begins.
And then simply follow your breath from the tip of the nostrils all the way up to the bridge of your nose and back down.
We'll continue to follow the breath for the next minute or so,
Inhaling from the tip of the nose up to the bridge,
And exhaling from the bridge back down to the tip of the nose.
Another minute on your own,
Please.
And we'll continue to follow the breath from the tip of the nostril up to the bridge of the nose,
But please now see this breath as light.
So follow this light now from the tip of each nostril all the way up to the bridge of the nose,
And then follow this light back down.
See or sense the light,
But also the energy that rides on the breath with this light.
Feel this energy in the light moving slowly up to the bridge of the nose and back down.
This energy that you're watching as the light moves is prana.
It's the energy of your breath,
The life force that we work to build and collect.
Less than a minute following your breath as light from the tip of your nose to the bridge of your nose and back down.
Now we'll add on one more layer to this breath and this breathing cycle and pattern.
We'll continue to follow the breath as light up from the tip of the nostrils to the bridge of the nose and then back down on the exhale.
Follow this light and then hear the sound om on the exhale only.
Exhale following the light from the tip of the nose to the bridge.
Exhale follow the light back down hearing the sound om.
We'll continue this pattern for one more minute.
Staying with the breath as light up the nostrils and hearing om on the exhale.
Exhale following the light back down.
Let's do three more cycles.
Following the light and on the exhale hearing the sound om.
And then take all of this energy,
This light that you've collected and rest in that space between your eyebrows.
This feeling,
Seeing,
Sensing the light remain there.
The light isn't necessarily doing anything.
You can just be sitting in the light at this space between your eyebrows.
You could feel it pulsing,
Going bigger and smaller with your breath.
Whatever comes to you is natural and just continue to sit with the light in your own way.
And for the next two minutes,
We are slowly going to take this light that you've collected at the space between your eyebrows and move it toward the midbrain.
See it slowly moving from the midbrain down to the base of your skull.
Just watch it flowing smoothly from these places.
See the light now moving down the central channel of your spine.
Coming to the back of your throat.
Moving down further still to the back of your heart.
And then let it rest there.
And then move that light,
That energy again now,
Forward from the back of your heart as if it's moving in directly into your heart center.
And sit with this light.
And as you see or sense this light that you've collected and brought into your heart center,
Ask yourself this question,
How can I be more inclusive today?
How can I be more inclusive?
And then note your initial response,
What speaks to you,
If anything.
And with a slight bow of your head,
Bow to this light in yourself that knows,
That tries her best or his best.
And commit to bringing about how you can be more inclusive.
Consider after this meditation,
Taking out a piece of paper or going to your journal to jot down anything that arose from asking yourself this question.
Please bow your head slightly more,
Bringing your hands to your heart center,
Offering this light,
Your higher self.
Namaste.
Thank you.
