Welcome.
Please take the next minute or so to ensure that you are in a comfortable seated position and that you can maintain the seated position for the next 15 minutes.
And as you get yourself situated,
Make sure that your spine is nice and tall.
And begin to bring awareness to your body and to the fact that your body is breathing.
So not trying to direct or shape the breath just yet.
Just feeling the breath moving in your body.
And then begin to shape your breath,
Inhaling and exhaling to a count of four.
And that as you inhale to that count of four,
Feeling your spine and your crown rise up taller.
And on your exhale,
Just feeling a softening into that breath.
Inhale you rise,
You lengthen.
Exhale you soften while maintaining that length.
Just continue breathing to this count of four but feeling into the rise of the torso of the spine and feeling on exhale a softening of the shoulders while maintaining the length of the spine.
So just about another minute here.
Inhale spine lengthens,
Crown of the head reaches toward the sky.
Now keep that length of the shoulders softened.
So let's continue to maintain that posture and simply increasing the inhale by one count.
So inhale to the count of five.
Inhale is still to that count of four.
Let's do three more breath cycles like that.
Inhaling to the length of five,
Crown of the head reaching tall.
Exhale count to four,
Shoulders soften.
And then let's do six breath cycles.
Inhaling to the count of six if possible.
Exhaling to the count of four.
Feeling this tall posture as you breathe in and as you breathe out.
So we're slowly building on the inhale and increasing the inhale so that we can build our capacity for breath but really for prana,
For energy that rides on the breath for us to feel that sense of energy and lightness.
Two more cycles.
Inhale for six and exhale for four.
And then release the effort of counting the breath and bring awareness to your left nostril.
And see right underneath the tip of your left nostril a tiny full moon floating.
Just simply keep that full moon below the nostril seeing,
Feeling its coolness.
And inhale up the left nostril and exhale down the right.
Inhale awareness of breath up through the left nostril,
Awareness down the right.
So just using the power of your mind,
This is a visual breath.
Feeling as if you are absorbing the qualities of the moon,
This coolness.
Inhaling up the left nostril and exhaling down the right.
We'll continue with this breath pattern for another minute or so,
Seeing the tiny full moon at the tip of the left nostril while inhaling up that nostril,
Those qualities,
Those cool calm qualities of the moon and exhaling down the right.
One more minute.
Demo Three more breath cycles here.
Seeing the full moon underneath that left nostril,
Inhaling those qualities of the moon up the left nostril and exhaling down the right.
Now please take that light from the full moon.
Take that light and place it to the space between your eyebrows.
Place third eye center.
Just feel that light of the full moon resting,
Vibrating in the space.
You can see the light.
You can see it as the full moon still.
Perhaps there's a slight sound emanating from the light itself.
However that comes to you,
Rest your awareness on the sound,
On the light of the full moon at the space between your eyebrows.
We'll continue here for two more minutes.
If you lose the light or the full moon,
Come back to seeing the full moon underneath that left nostril and then move that light up the nostril until it's back to that space between your eyebrows.
Two more minutes here.
Caroline?
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