Take a comfortable seat.
Turn the palms of your hands to face down on your legs.
Sit up nice and tall,
Then softly close your eyes.
Turn your attention inward.
Take your inner seat and smile.
Begin to listen to the sweet sound of your very own breath.
Listening to ourselves breathe is the start to listening on a deeper level.
As you breathe,
Feel into the sensations of this next breath.
Observe its qualities.
Notice its texture.
As you watch your breath,
Allow its pace to slow.
Letting everything settle,
Take a moment here to notice already how accessible this quiet is.
Gently lift your left hand up in front of your heart and let it represent the past.
Then lift your right hand up to meet your left hand,
Letting it represent the future.
Notice how this beautiful gesture ushers you into a deeper level of presence where you let go even more into this one moment.
Gently bow in towards your heart.
Today we will grow faith and trust both within ourselves and within the true divine order of all things.
We'll do this through resting in stillness and listening.
Sitting in the quiet is our teacher.
Fully allow yourself to be exactly as you are within this moment.
In doing so,
We welcome grace.
Very gently lift your chin,
Release your hands down,
And keep your eyes softly closed.
Ujjayi breathing is a narrowing of the passage at the back of the throat,
Creating audibility in the breath sound through vibration.
The hissing sound resembles the sounds of the waves in the ocean.
This is why Ujjayi breath is also known as ocean breath.
Let's practice now.
Inhale the breath with your mouth open.
Exhale the breath with your mouth open.
Repeat that.
Inhale,
Mouth open.
Exhale,
Mouth open,
As if you were fogging up a pair of sunglasses.
Now Ujjayi pranayama,
Mouth is closed,
Lower jaw is relaxed and loose.
Observe your breath as it enters in through your nose,
Flows down your throat,
And then travels all the way down into the space of your abdomen.
Within your abdomen,
It begins to circulate and spreads throughout the whole shape of you.
Keep allowing your breathing to pass while you now bring your attention to the entire back half of your body.
Include that whole space in your awareness here,
Noticing a bigger view.
Continuing with Ujjayi breathing,
Now encourage equal duration in both your inhalations and exhalations.
Let your breathing suffuse both sides of you evenly here.
Notice how this way of breathing enhances oxygen flow while at the same time supports you in clearing out any toxicity from yourself as well.
Notice how simply listening to the sound of your very own breath supports you in listening inwardly to welcome trust.
All physical cells of you are beginning to spread apart and become more buoyant here.
Can you also feel into a gentle softening within your heart?
Continue with Ujjayi,
Yet now do so in a whisper,
A silent Ujjayi,
Listening very attentively for your breath's soft,
Subtle sound.
Continue for a few rounds.
Open spacious breaths,
Cleansing and purifying every aspect of your being now.
Let your breathing return to natural,
Easeful,
Gentle breath.
Change nothing about your breathing at all.
Simply let your body breathe on its own and feel your higher brain opening.
Whenever we are in a place where we're beginning to lose faith and hope,
Very likely this is because we are believing the stories of our lower mind.
The moment where we notice this is most significant because we are then returning back to being the observer of our experiences.
It is at this threshold that everything shifts for us where we inwardly pivot.
Through this awareness,
We are once again choosing connection,
Thus allowing all of what's arising.
The resonance of allowing has a moving quality about it,
Much like the waves in the ocean.
And rather than resisting,
We soften and open where we welcome trust once again.
Staying very attuned,
Sense how you are awakening the subtle forces within you now.
A beautiful,
Soft presence.
Release your hands down to your legs,
Palms facing up,
And let your thumbs and index fingers lightly touch.
Keeping your heart wide open,
Welcome compassion.
Visualize a beautiful altar there in front of you.
Here you lay down all of your fears,
Worries,
Feelings of overwhelm,
Unto this altar.
Here we let go of all of what's not serving of us.
We simply offer this energy to something bigger than ourselves.
Because sometimes this is far too big for us as one person to hold and to handle.
So it is with great gratitude that we offer this as our most powerful prayer.
As an act of grace.
To be transformed into pure good.
Notice the freeing feeling occurring within you.
Notice internal spaciousness.
Now reflect on an area in your life where you find it is difficult to trust.
Holding this context in your mind.
Send a flow of healing breath into the situation.
In doing so,
We are choosing to approach all from this beautiful place of trust.
Moving forward thoughtfully and consciously.
This is how we believe in ourselves.
Releasing all doubt and all fear.
Now witness all of the sensations coming from your heart.
Feel into the way your heart is now receiving in a whole new way.
Can you feel into a different quality of this receiving?
Anchored in trust and knowing that you are fully supported.
What will you have the courage to try today?
Take a few moments in pause to listen inwardly.
As we expand our inner spaces,
We easily remember that it is through this cultivation of trust within ourselves.
That we also strengthen the trust with all around us.
And it is through our devotion to the practice that we can surrender knowing that something larger,
Greater,
Wiser is holding it all.
Feel the palpable connection from your heart to every part of you.
Feel the feeling of being in full belief and in full faith of your journey and the process.
Make the shape of a heart with your two hands and gently bow your head.
Notice if there is more substance,
Weight,
Gravity within the palms of your hands now.
Silently repeat the following blessings to yourself.
May I stay grounded within my whole heart all of today.
May I support another through this kind way of being today.
May I be love.
Fold your hands in prayer in front of your heart and gently bow your head.
Leaning back very gently into the field of trust.
Smiling to the gift of this practice we humbly bow.
And to you,
I bow.
Thank you so much and namaste.
