Welcome to the heart hand Kriya given to me by my teacher Yoga Rupa Rodstreicher.
Please come into a comfortable seated position with your spine tall,
Hips supported and elevated above your knees.
And just take in a few big breaths,
Making them exaggerated if you need,
Letting your chest and your shoulders move if they need.
And then after those few big exaggerated breaths,
Let's begin to soften and to slow it down.
So breathing to about a count of four for the next few cycles.
And then moving to the count of five.
Inhale for five and exhale for five.
Two more cycles just like that.
Inhale five,
Exhale five.
And then our next few cycles will be inhale for five,
Hold for two at the top of the inhale and exhale for five.
No holding at the bottom of the exhale.
So we're inhaling for five,
Holding briefly for two and exhaling for five.
We'll continue that pattern for a few more cycles.
Inhale five,
Hold two,
Exhale five.
One more cycle.
And then let's inhale seven,
Exhale five.
And we'll continue in that pattern.
Inhaling seven and exhaling five.
If it feels like seven is really pushing,
Go back to five or try for six.
We want the breath to remain relatively effortless.
A couple more cycles inhaling seven or as best you can,
Exhale five.
Feeling that as you increase this breath,
This inhale,
You're filling up your entire torso,
Your rib cage,
Your heart center,
Your chest.
Let's do one more cycle.
Inhaling seven,
Exhaling five.
And then our final pattern of pranayama will be inhale seven,
Hold for two at the top of the inhale,
Exhale five.
Inhale seven or as best you can,
Hold for two at the top and exhale for five.
Inhale seven,
Hold two,
Exhale five.
Continue on your own for the next few cycles.
At any point if it feels like this inhale in the holding,
It's becoming too much and you're at a loss for breath,
Remove the retention,
Remove the increase and go back to breathing to five.
And then if and when you feel ready,
Pick up the cycle of breathing to seven,
Holding for two,
Exhaling for five.
We'll continue for about another minute.
About four breaths or four cycles worth.
Last cycle,
Inhale seven,
Hold for two,
Exhale for five.
And then release the effort of the pranayama.
And feel now the fullness of your breath,
The fullness of your chest and your heart.
And now please bring your hands in front of you and we're going to vigorously rub the hands together for one full minute,
Paying attention to the heat more in the palms of the hands rather than the fingers.
Keep going.
Less than 30 seconds,
Continue.
Last 10 seconds as vigorous as you can.
And then hold your hands apart about an inch and feel the energy exchange between them.
Just feel this bar of energy moving from palm to palm.
And then spread that bar of energy out a little bit as you move your hands about two inches apart.
Again feeling still the strong connection between your two palms.
And then continue to very,
Very slowly separate the hands,
Staying aware of the sensation,
The energy between the two.
Feel the connection between the two.
So we're still moving the hands almost imperceptibly,
Staying with the magnetism between your palms.
And then when your hands are about shoulder width apart,
We're going to drop the backs of our hands to our thighs.
So it's as if you're creating this beautiful arc of energy,
An arc like a rainbow.
Stay with that arc and now the energy still moving between the two palms,
Now in arc form.
And the top of the arc is in line with your heart.
So breathe the energy from the top of the arc into your heart and then send that energy down your arms and back into your palms.
Repeat that.
Inhale that vibrant energy from the arc into your heart,
Down your arms and into your hands.
And we'll continue this pattern of moving the energy into our heart,
Feeling it move down our arms and into our hands.
Repeat this for the next two minutes.
One more minute to go.
Feel this band of energy from your palms and then right at its center,
Inhale,
Breathe it into your heart center.
Exhale down your arms,
Feeling that energy back into your palms.
One more minute on your own.
And now simply rest awareness in your heart as the healer and the healed.
One minute resting at your heart.
And now gently move your hands to cover your eyes,
Feeling the warmth,
The energy now directed into your eyes.
Again the healer and the healed.
Remain here for just a couple more breaths.
And then lower your hands back down,
Keeping the eyes closed.
And feeling how your mind,
Your heart,
Your hands are one.
How the hands become an instrument of your heart.
And the heart becomes a source of healing potential for your hands.
And then bring your palms together at your heart center,
Bowing your head slightly.
Bowing to this healing,
To this union of mind,
Heart and hand.
Namaste.
