Welcome to our daily meditation practice.
We're going to begin in seated pose,
Or any pose that you're most comfortable sitting in.
I use a little bolster to support my hips,
So get comfortable.
We're going to root in from the base of our spine,
Connecting our root to the earth,
Taking a few deep breaths in and exhale.
Inhale and exhale.
And elongating our spines with that rooted connection,
Relaxing our bodies,
Our shoulders,
Tilting our chin just slightly forward towards our chest,
Bringing our gaze to our third eye,
The space between our eyebrows,
And connecting our crown,
The top of our head,
To our higher consciousness,
To the universe,
To the cosmos,
To the heavens,
And seeing this rod of strength rooted from the earth to our higher selves as we bring our hands together in heart center,
Thumbs pointing inward,
Fingers pointing outward.
And we're going to begin with one long om,
With an inhale and exhale to prepare.
Exhale.
Inhale to begin.
Om.
Taking a few deep breaths,
Bringing our thumb and forefinger together with our fingers facing forward.
We're going to start with the breath of fire,
Which is inhale,
Exhale like a panting dog,
And moving our arms inward and outward,
Focusing our gaze on our third eye,
Waking up our bodies,
Bringing in the internal energy,
The chi,
And going at your own pace.
Pulling our elbows inward to our sides,
Inhaling and holding,
Pulling up our mula bandha from our root,
And exhaling and release,
Bringing our palms to our knees upward,
Receiving this beautiful day in community,
In love,
And in light.
We're going to turn our palms downward on our knees,
And we're going to do our around the worlds,
Warming up the base of our spine as we prepare for our meditation with our asanas and our stretches,
Clearing our minds,
Warming up our bodies,
Stretching forward and back,
Inhaling and exhaling,
And coming to center,
And changing direction,
And coming to center,
Taking a few deep breaths.
Next,
We're going to be doing our mermaid stretches,
Where we're going to be taking our right hand flat to the right side,
Reaching our left arm up and over,
Inhale and exhale,
And opposite side,
Inhale and exhale,
Reaching up and over in our side bodies,
Tilting our chin just slightly towards our chest.
I'm going to do 10 of these on each side,
Inhale and exhale,
Inhale and exhale,
Inhale and exhale,
And inhale,
And let's stay over on the right side for a few deep breaths.
You can bring your elbow down to the ground if it feels comfortable,
Looking up towards the sky,
Inhale and exhale,
Reaching,
Stretching your side body,
And exhale,
Center,
And to the other side,
Pressing our hip towards the ground to elongate that side body stretch,
And just enjoy,
And exhale forward.
Next,
We're going to bring our hands to our shoulders,
Our arms parallel to the ground,
And we're going to go left to right,
Inhale,
Exhale,
Warming up our spines,
Inhale,
Exhale.
Going at your own pace,
Center,
Elbows up towards our ears,
Inhale and hold,
Pulling up our mula bandha,
And our root chakra,
Exhaling and releasing,
Arms down to our side,
Palms facing upward on our knees,
Taking a few deep breaths,
And our last asana before we step into our pathway to forgiveness,
The Ho'oponopono prayer is going to be our neck rolls,
We're going to put our hands facing downward,
Palms facing downward,
And rolling our neck softly,
Gently,
Inhaling back,
And exhaling forward.
And center,
Changing direction,
Noticing any creaks or tension in your neck,
Sending it loving breath as we inhale and exhale.
And center,
With our eyes closed,
Palms facing downward,
Taking a few deep breaths,
Noticing the inside,
The internal parts of our bodies,
Our being,
Our hearts opening,
Softening,
Our core relaxing,
Our root strong and grounded,
And our crown connected to our higher selves.
As we focus our gaze on our third eye,
The space between our eyebrows,
Space that we can go to at any moment of any time,
That we need stillness,
We're going to bring our hands in Gyan Mudra with our forefinger and our thumb together,
Our palms facing outward,
Bringing them facing upward on our knees.
And as we begin the Ho'oponopono forgiveness prayer,
Open yourself up to forgiving yourself,
Or forgiving someone else for something that's very painful that they did,
Forgiving the collective universe,
Or creating the spaciousness to allow anything to show up in this forgiveness practice of 13 minutes of mantra.
Forgive,
I'm sorry,
Please forgive,
Forgive,
I'm sorry,
Please forgive,
Forgive,
I'm sorry,
Please forgive,
Forgive,
I'm sorry,
Please forgive,
Forgive,
I'm sorry,
Please forgive,
Forgive,
I'm sorry,
Please forgive,
Forgive,
I'm sorry,
Please forgive,
Forgive,
I'm sorry,
Please forgive,
Forgive,
I'm sorry,
Please forgive,
Forgive,
I'm sorry,
Please forgive,
Forgive,
I'm sorry,
Please forgive,
Forgive,
I'm sorry,
Please forgive,
Forgive,
I'm sorry,
Please forgive,
Forgive,
I'm sorry,
Please forgive,
Forgive,
I'm sorry,
Please forgive,
Forgive,
I'm sorry,
Please forgive,
Forgive,
I'm sorry,
Please forgive,
I'm sorry,
Please forgive,
I'm sorry,
Please forgive,
I'm sorry,
Please forgive,
I'm sorry,
Please forgive,
I'm sorry,
Please forgive,
I'm sorry,
Please forgive,
I'm sorry,
Please forgive,
I'm sorry,
Please forgive,
I'm sorry,
Please forgive,
I'm sorry,
Please And exhale,
Keeping our eyes closed,
Sitting in stillness,
Just noticing.
And as I read to you from Young Pueblo Lighter,
I commit to the inward journey and aim to make my point and all my threads in the web of humanity.
Full of awareness,
Full of compassion,
With a steady practice,
I will patiently unload the tension and burden I carry.
Knowing the more I let go,
The less hurt there will be.
Feeling lighter and happier,
I share my harmony with those I meet.
Feeling lighter and happier,
I share my harmony with those I meet.
And with that,
If you're called,
Set an intention for your day,
Set an intention for your day,
Bringing that intention to your heart center,
Carrying it with you.
My intention for today is forgiveness,
Forgiveness of myself,
Forgiveness of the others that have caused me pain,
And forgiveness to the collective for the pain that we cause our world.
Bringing my hands to heart center,
Bringing our hands to heart center,
Our thumbs facing inward,
Our fingers facing outward,
And with one long Aum to close this practice.
Close this practice.
Inhale,
Aum.
May truth and peace prevail on this planet and all beings be free.
Satnam.
