Sit comfortably.
Gently rest your hands on your legs.
Lift up through your spine and into the crown of your head.
Softly close your eyes and smile.
Our practice is always here to support us in deepening the connection with ourselves.
As we strengthen the bond with ourselves we also do so with everyone around us to become our very own best friend.
To articulate this sense of connection we will begin with Sankalpa Mudra.
In Sanskrit Sankalpa means intention and as we practice this hand mudra we create the conditions for our mind body and heart to cohesively work as one.
Setting intention for this connection to energetically embed into our being.
Turn your left palm to face up on your leg then turn your right palm to face down on your leg.
Let your left palm be your receiving hand and let your right palm be your creating hand.
Lift your left hand up and let it pass through the bounds of your heart where it gently rests on your right thigh.
Then lift your right hand up and let it land on top of your left palm where both hands join together forming a seal.
Notice the palpable connection that occurs right away.
A few seconds here.
Very gently release the clasp of your hands.
Now turn the palms of your hands to face up on your legs and let your thumbs and index fingers lightly touch.
Start to become aware of your breathing.
Take a couple of moments to notice which nostril takes in more air.
The left or the right.
As you interpret this welcome more airflow in through the nostril that takes in less air.
Notice how immediately there is more of an even stream of breathing flowing into your nose and into every part of you.
Stay with this exercise for a little longer.
Again encouraging an even current of your breathing into both sides of you.
Take some time to follow your breath's path and witness its process.
Observe how your breath so easily makes its way throughout every part of you without your having to tell it to do so.
A few moments here.
And now to go a step further in this process.
Let the length of your inhalations equal the length of your exhalations.
Inhale for the count of three.
Exhale for the count of three.
Again for the count of three.
Inhale.
Exhale.
Now for the count of six.
Inhale for six.
Exhale for six.
Once more for six.
Inhale.
Exhale.
Good.
Now breathe naturally,
Easefully,
Gently.
Cultivating a steadiness of breathing and being.
To refine your breathing even more,
Now smooth out your breathing where you are eliminating any humps or bumps within the breath.
Allow a soft tone and texture of breath and as a result a soft inner tone and texture as well.
Through all of these subtle adjustments,
Observe how your breathing is more easily being delivered to every part of you.
Letting your breathing fluidly fill all tributaries and all folds of you.
Where you choose the flow,
Not too heavy,
Not too light,
Is just right for you.
Healing breath,
Now embedding into the deeper layers of your being now.
Coursing and flooding both into and through your emotional body as well.
Sense how this process is supporting you in releasing all of what feels heavy or difficult.
Any negativity or lower energies are now being released through your own attention and care.
Sense too how there's greater depth and volume within your breathing and enhanced circulation and oxygen flow and as a result there's an outer draping and an inner expansion.
Cleansing,
Purifying,
Strengthening every aspect of your being.
Yielding a very adaptable human being through this close connection to yourself.
Take a few more soft breaths here and as you do so notice how through steady breathing that you are organically taking on this same inner tone and texture of steadiness from deep within you.
Evenness of being,
Calm composure,
And a palpable connection to the deepest and truest parts of you.
You may also sense a deeper gravitational pull from your hips downwards into the earth.
A feeling of being held.
It is through this release that we access a beautiful quiet,
A fullness of being,
Drifting further and further into the depths of your inner spaces.
Feel how this quiet is now pervading your whole space and field and your heart is so wide open as is your wisdom.
Now lift your attention up to the center of your mind and rest your awareness there.
Allow your breathing to expand and contract within this space.
A few moments to do so.
Keeping a soft awareness at the center of your mind,
Drop your awareness down into your Sacred Heart and station yourself here.
Let us now repeat Sankalpa Mudra.
Yet this time as you do so observe with curiosity if you are able to receive your own hand in a whole new way.
Once again left palm faces up on your leg and right palm faces down.
Your left hand lifts up and sweeps across your heart to rest on your right thigh.
Then your right hand lifts up and lands on top of your left hand where they join together to form both a firm and at the same time gentle clasp.
Feel immense grace as you where you are so very lovingly holding your very own hand here.
You've got yourself here feeling very supported and held.
Notice if there's a different quality in the way that you are receiving of your own hand and yourself here.
Now rest your awareness within the depths of your heart and inwardly ask what is your deepest and truest intention for today?
Listen attentively to the whispers of your soul just as you would listen to your very own best friend.
The more we take the time to foster and nurture the relationship with ourselves the stronger and deeper this relationship becomes and as this connection becomes more familiar the duration of time to reach this stillness becomes shorter where we feel safe to offer our own presence as the comfort whenever we make a mistake or we forget that which we truly are always which is love.
Fold your hands in prayer in front of your heart and gently bow your head to your heart feeling so fully and deeply connected to yourself once again and feeling the warmth of your very own goodness.
A few final moments here to receive smiling to the gift of knowing these softer parts of ourselves our true divinity in great gratitude and in reverence we humbly bow.
I bow to you thank you so much and namaste.
