Find a comfortable place to sit up on a meditation pillow,
Cushion,
Or you can sit on a chair.
Relax the shoulders down,
Lengthen through the spine.
Just arrive to this present moment.
Sense the body temperature of air on your skin.
Notice your breath without changing anything.
Just notice.
Notice if the mind is busy or maybe you are more relaxed.
Just observe.
Take a big inhale through the nose,
Expand the belly,
Lengthen tall.
And exhale.
Release out of the mouth.
Big inhale through the nose.
Open the mouth.
Soften the shoulders.
Big inhale.
Release on the exhale.
Bring the hands to the low belly.
Moving into cooling breath.
We'll stick the tongue out and curl the tongue.
And as you inhale,
Breathe air in through the curled tongue.
Fill your belly up with cool,
Fresh air.
And then close the mouth and exhale out of the nose as you contract the belly in towards the spine.
Again,
Sticking the tongue out,
Curling the tongue.
Inhale.
Fill the belly.
Hold.
And then exhale out of the nose.
Relax.
Inhaling through the curled tongue.
Lengthen tall.
Hold the breath.
And exhale out of the nose.
Through the tongue.
The breath moving through at your own pace with this pranayama.
Bring the palms together at heart center.
Notice any shifts.
Pray to your inner guru.
The soul will tell you what to do.
Your transformation is taking place.
Your light opens up towards the truth that you are.
Observe the sensations of your emotions.
Notice that they ebb and flow.
Separate from the truth that you are.
Turn your focus back to your breath.
Feel your cooling.
Inhale.
Notice your warm exhale.
Notice the peaceful stillness at the core.
The truth that you are.
Namaste.
