Hi there,
I'm Kianne Ademir from Mysore Yoga Paris.
These droplets designed to support you in your practice are a collaboration between myself and sound artist Jotham Agam.
They're best experienced listening with headphones.
Take a moment to come into your seat,
Fully take your seat.
Offer weight to your pelvis and drop your sitting bones into earth.
Feel the weight,
The shape and volume of your legs in full contact with the ground.
And from this wide steady foundation,
Your spine,
Your central axis can naturally rise,
Offering length and wakefulness to your body,
Heart and mind.
Allow your posture to hold the inner qualities of being grounded,
Awake and grounded,
Awake,
At ease.
Feel what it feels like to sit here,
Anchored in silence,
With a tall spine and lifted heart.
To take your seat is to establish your place on this earth with dignity and graciousness.
We mindfully take a seat in the midst of life,
To be present with this moment,
Right here.
Let the outer corners of your eyes soften and widen into a smile,
Offering yourself a kind inner gaze.
Soften your jaw and notice if a gentle half smile like the Buddha naturally wants to arise from the inside of your mouth,
Connecting you to a sense of ease,
Friendliness.
Let your shoulders melt away from your ears,
Offering space for your human heart.
Gently allow your awareness to drop down into your belly.
If you like,
You can place your hands on your lower belly,
Just at the navel area.
As you inhale,
You feel how the belly rises and expands into your hands.
As you exhale,
You feel how the belly falls away.
Sense the gentle movement of the abdomen,
Opening for the in-breath and letting go with the out-breath.
Simply feel the breath,
And notice when you shift from actively breathing to a receptive,
Natural breath.
When this shift happens,
You can choose to place the hands on your knees,
Or if you prefer,
You can stay with your hands on the belly for this session.
Try not to manipulate the breath in any way,
But allow your breath to be just as it is.
Let yourself be breathed.
Now see if you can move your awareness below the surface of your belly.
And find the breath deep inside your body,
Behind the navel,
And let your awareness rest here.
Experiencing breath,
Feeling breath,
Being breath from inside and out.
Don't try to fixate the breath or make it into a target for the mind.
Touch it lightly.
Allow it to be an anchor,
A refuge for your mind.
Feeling each breath arising and melting away deep within your belly.
Not grasping or clinging for a certain breath.
Instead,
Allow yourself to be quietly receptive,
Available for what arises and dissolves naturally with each breath.
If you get lost in thought,
Then gently re-relax.
Offer weight to your seat,
Sensing the aliveness in your body,
The warmth of your hands,
And gently guide your attention back to feeling the breath behind the navel.
It doesn't matter how many times your mind drifts.
Each time is an opportunity to let go,
To reopen and begin again.
Let your body receive the breath.
Let the breath come to you.
Let this moment come to you.
Take a deep in-breath and feel your entire body receiving the breath like medicine.
And let the breath empty out and allow yourself to let go.
If you want,
Bow your head to your human heart and gently come back to the room.
And throughout the rest of your day,
Try to notice when you leave the aliveness of your body and breath,
When you disconnect from the wholeness of your being.
You may want to pause then,
Take a moment to direct yourself back into your body,
Feeling your breath and what is happening inside you.
Remembering the wise words of Ajahn Buddhadasa,
Don't do anything that takes you out of your body.
Your body has infinite wisdom if you are taking care and paying attention.
Thank you for listening.
