Hello and welcome to your practice.
My name is Paulina Kalushina and today we're going to do a short but powerful Kriya.
That will help us to drop into our heart center so that we feel that radiant Expansion,
Kindness,
Love,
Compassion,
So that we can go through the day and radiate that into the world.
Share it with everyone that we come in contact with.
So we'll do a sequence of repetitive movements with specific breath patterns.
And we'll just go on a little journey here.
So let's come into a comfortable seat.
Find your straight spine.
You're welcome to sit on the cushion or a block.
Also sit on the chair if you Need to.
Just close your eyes.
Allow a moment to simply connect.
Feel your sits bone grounding down into the earth.
Spine is stole.
Shoulders soft,
Heart is open,
Ready to receive.
Take a deep inhale through the nose.
Full exhale through the mouth.
A couple more just like this,
Inhaling deeply all the way down into your belly.
Exhale fully.
Last time,
Inhale deeply.
Exhale.
And then bring your palms together.
At the heart center.
And just take a moment to set an intention for the practice.
That we're about to do.
May be setting an intention for the day ahead.
Dropping into your heart center,
To your Anahata Chakra.
Feeling into the space around your heart.
And we'll open with one sound OM.
Inhale deeply.
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Suspend the breath,
Gently press one palm into another so you feel that activation around your heart center.
Lift through the chest.
And exhale,
Release.
Take your hands on your knees.
Deep breath in.
Full breath out.
Beautiful.
Now interlace the fingers.
And.
.
.
Bring them bring your hands at the level of the navel palms facing down hands slightly away from your navel so they're not touching the body So interlace all the fingers,
Including your thumbs.
Your shoulders are relaxed.
Spine is tall,
Heart is lifted.
Eyes will be closed and will stay here with a breath of fire for a couple of minutes.
Breath of Fire is powerful.
Dynamic breath,
Focusing on the exhalation and inhale happens on its own.
Every time you exhale,
You're pulling the navel in towards the spine.
So close your eyes,
Bring your attention down to your navel.
Inhale fully.
Exhale.
And inhale to begin.
Keep it up,
Eyes closed,
Gaze in between your eyebrows.
And as always,
With Breath of Fire,
The important part is to find the steady rhythm,
Whichever works for you.
It's going to be a little bit different for all of us.
So keep it steady.
It's okay if it's a little slower.
And start establishing that rhythm of your breath.
You We're tapping into their inner fire,
This Agni,
Their fire element at the nivel point.
So tapping into our vitality,
Inner strength.
Keep your heart lifted,
Eyes closed,
Inner gaze in between your eyebrows.
Keep it steady,
Please.
You Keep it up and notice that mudra,
The hand position that creates that sense of stability.
Ground in this.
Just feel into their sensation at the navel.
Into that feeling of stability and strength within you.
You Just 30 more seconds here.
Stay with it if you can.
You you Beautiful deep inhale.
Suspend the breath,
Gentle lift in the pelvic floor,
Lift up through the chest,
Soften the shoulders.
In a gaze to the third eye.
And hold it steady as if you're squeezing the whole body here.
And exhale,
Release,
Please.
Take your hands on your knees just for a moment.
And pause to become aware of the shift that perhaps is already happening within you.
Become aware of any sensations of the navel,
Solar plexus,
Notice your experience.
Acknowledge the power of your breath to shift your energy.
And right away,
Bring your hands to the heart center and the lotus mudra.
Thumbs and your little fingers are together the heels of your palms together the rest of the fingers spread out wide bring this mudra at their heart center slightly away from your heart.
Close your eyes and begin to direct the energy to the heart center.
Just really feel the breath moving down in your heart.
So gathering.
The vital radiant energy at the heart center.
Maybe even visualizing the lotus flower.
A beautiful thousand petal lotus flower at the center of your heart.
The symbol that really represents life.
The stem of the lotus flower.
Moving down into the earth and roots into the earth,
Into the mud.
And take all the nourishments from the mud to blossom into beautiful flower.
Same way in life.
That we draw the strength from the challenges in our life.
So just stay with this beautiful lotus flower visualization in your heart.
And begin to slowly inhale through the nose for a count of six or eight.
Then holding the breath on the top for the same count,
Six or eight,
Whichever feels comfortable to you.
Make sure you're not straining your breath.
Lifting through your heart,
And when you're ready,
Slowly exhale through the nose,
The same count,
Six or eight.
And please continue inhale slowly through the nose Choose the count that works for you.
Keep your eyes closed.
Holding on the top the same count.
While the whole body is relaxed especially your heart area visualizing this radiant beautiful lotus flower And exhale slowly through the nose,
The same count,
Squeezing all the air out.
And please continue a couple more rounds on your own.
You can increase the count to 10 if that feels comfortable to you.
And we'll just stay here for another minute.
You're staying absolutely present with your breath.
Focusing at your heart center.
And maybe having that visualization of the radiance.
Lotus flower blossoming in the center of your heart.
With each inhale,
It opens up and blossoms.
With each exhale it radiates the light around you.
And the next inhalation take a deep inhale Suspend the breath,
Lift through the chest,
Soften the shoulders,
Gentle lift in the pelvic floor.
Engage him will abandon this root lock to direct the energy up to your heart to the third eye.
Hole.
And as you exhale,
Release your hands on your knees,
Palms facing up.
And once again just be absolutely still.
Recognizing these pauses in between each exercise.
And simply being present with everything that's coming up for you.
In these pauses.
So we're training ourselves to really pay attention.
Yeah.
And the next one is going to be a little bit more dynamic.
So we're going to inhale in two parts through the nose like so.
And two parts of the mass.
Pushing all the air out through the mouth.
As you do so,
Pull the navel in.
So use the power of the navel to exhale all the air out.
So powerful inhale through the nose.
Powerful exhale through the mouth.
So their elbows are bent relaxed by their ribs the spine is tall And your finger is going to be spread wide and very active and dynamic.
Your thumbs and pinky fingers are towards each other without touching each other.
So this mudra looks like this.
And you're going to relax the elbows down by the ribs.
As you inhale in two parts through the nose,
You move your wrists.
In two parts towards your chest.
And as you exhale,
You move your wrists away from your chest.
I like to think about it as you inhale,
You draw in energy,
Vitality,
Whatever you want to bring more into your life.
And as you exhale,
You're releasing whatever you're ready to release and let go.
So we're going to be here for a while.
Really drop in.
You might feel lightheaded,
Couple minutes down.
As we do that,
So just take a break as you need to.
As you need.
Just know that it's normal.
Your nervous system is adjusting.
So if you need to take a couple of breaks,
That's totally fine.
And your eye is going to be at the tip of your nose.
Your eyes are slightly open.
It's really important so that when we do this dynamic and active breath work,
We're really able to still be present.
Let's dive in and have an experience with this.
It's called a Shua Kriya that helps us to really remove all their negativity.
To remove all the obstacles so take a deep inhale Full exhale.
Let's begin.
Shh.
Shh,
Shh.
Shh,
Shh.
Shh.
Shh.
Keep it up.
Keep it steady.
Dynamic.
Use your breath.
And allow the energy,
Allow the breath to really guide you here,
Guide the whole body.
As you inhale,
Keep imagining that you're drawing in vitality and energy.
As you exhale,
Keep releasing,
Keep letting go,
Clearing,
Detoxifying the whole body and the mind.
Remember,
If you do need to take a break,
Please take a break.
Breathe deeply and then rejoin when you feel ready.
Okay.
Shh.
Shh,
Shh.
Shh,
Shh,
Shh.
Keep it up,
Keep it up,
Really go beyond any resistance of your mind.
If there are any resistance arises,
Any blocks,
Mental or physical,
Just see if you can shift your attention to your breath,
Staying absolutely present and finding that inner strength,
Inner stability within your breath,
Within your presence and steady focus.
.
.
Keep it up just a little bit longer here with great enthusiasm.
Okay,
Last 40 seconds here.
Really apply yourself fully.
Full power,
Full power.
Experience your power.
Beautiful.
Take a deep inhale.
Squeeze the whole body.
Make your fingers active.
Close your eyes.
Lift the pelvic floor.
Engage your wallabundance.
Squeeze the energy all the way up from the base of your spine.
Imagine the energy spiraling.
Along the spine,
All the way up to the crown of your head.
Hold,
Hold,
Squeeze everything.
Powerful exhale through the mouth.
Inhale,
Do you please?
Suspend the breath,
Lift the heart,
Apply Mulaband,
The root lock.
Inner gaze of the third eye,
Hold.
Exhale through the mouth.
Last time,
Deep inhalation.
Hold suspend.
Relax the body.
Hold the breath.
Feel the energy building at your heart center expanding.
Vital Radiance.
Powerful exhale through the mouth.
Just take a moment,
Release your hands on your knees.
Breathe deeply stabilize yourself stabilize your energy And become aware of the sensations in your body.
Maybe you're feeling that tingling or numbing at the navel,
Sore plexus.
Or maybe even in your chest.
Being absolutely present,
That's really the language of the prana,
The sensations that you are experiencing right now.
Notice where you feel and what you feel.
Allowing,
Allowing this energy to move through you.
Active Dynamic Vital.
Good.
And right away,
Interlace the fingers above the.
.
.
Head index fingers pointing up and reach your arms up above the head.
You can micro bend the elbows.
Soften the shoulder,
Spine is tall.
Close your eyes and long,
Deep breath here.
If you have any shoulder injuries or sensitivities you can simply visualize yourself holding your arms here.
Long deep breath,
Eyes closed.
Focusing at your heart center.
You can visualize or feel the energy flows to the heart.
To the third eye.
And really expanding that radiant energy.
Out beyond your physical body with the arms holding above the head.
Steady.
Long deep breath.
And see if you can relax in this position.
Even though you might experience the sensations in your arms,
See if you can just soften your shoulders a little more.
And shift your attention to your breath.
Once again,
Find that inner support and strength within your breath.
Being absolutely present with your experience.
Notice if your mind is reacting.
Become aware of it.
And gently bring it back to your breath.
You can even mentally repeat the mantra.
I must,
I can,
I will.
I must,
I can,
I will.
I must.
I can.
I will.
Just a little bit longer here.
And last exercise in this kriya.
And the word Kriya simply means this action towards liberation.
An evolutionary action.
That we take from really liberating ourselves from their conditioning and patterns.
From old,
Outdated stories.
Keep coming back to your heart,
Just for a little bit longer here.
And now take a deep inhale.
Suspend the breath,
Chin slightly in.
Gentle lift in the pelvic floor.
Eyes closed.
As you exhale release your hands turn the palms out and gently Guide them back to your knees with palms facing up.
So this gesture of.
.
.
Receptivity,
Openness.
Notice the energy and sensations through your arms shoulders heart And feel that energy flowing into your heart.
Into this lotus flower in the center of your heart.
Blossoming.
Radiating.
Just drop in.
And being absolutely present.
With what's coming up for you.
Being present with your own radiance.
The radiance of your heart.
Experiencing that vastness around your heart.
And dropping in into this really deeper meditative state.
Where you simply observe.
What is.
If your mind wanders around,
Just bring it back to your heart.
The lotus flower,
And continue to observe.
That space within you.
And you're welcome to stay in this space a little bit longer.
Or Come lay down into your Shavasana for a couple of minutes to integrate this practice.
Well,
If you're ready,
Simply bring your hands to the heart center.
Just take a moment.
To once again connect to your heart in deep gratitude.
For this moment and deep gratitude for this life.
And visualize yourself as you go through the day to day to share this light,
Radiant light.
With everyone that you come in contact with.
Sharing the love and kindness and deep compassion.
We'll close with one OM,
Inhaling deeply.
Woooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooo And bow your head towards your heart.
Allow a moment to thank yourself for showing up today and doing this practice to connect within.
Namaste.
