And just making your way to your most comfortable seat.
Making sure you're warm.
And take the four fingers and place them underneath your armpits with your thumbs pointing upwards and just close your eyes.
And feel the breath even in left and right sides of the chest.
Feel the breath filling up the hands.
Seeing if you can really feel that breath moving into those side ribs.
And just noticing the breath becoming just that little bit calmer.
And as the breath calms down,
Just let the hands rest on the thighs.
And visualize between the pubic bone and your tailbone a ball of light like a small sun.
Just a gentle warm light of the sun.
And on your next inhalation,
Visualize the light traveling from the base of your spine right up to the center of your brain.
That's all on inhalation.
And on exhalation,
Visualize the light traveling from the center of the brain right back down through the center line of the spine to that spot in the pelvic floor in between the pubic bone and the tailbone.
So on the in-breath,
The line of light,
The ball of light travels from the base up to the midbrain.
And on the exhalation,
The ball of light travels from the midbrain back down to the base.
And just follow this line of light along the breath for a few rounds.
See if you can keep your mind on the image.
If you can't focus on the image,
Just work with the breath.
Breath traveling from the base to the midbrain and from the midbrain to the base.
So this is a Kriya and we're just bringing the mind into a focus,
Drawing it out of its need to identify with the thoughts.
Alright now on your next inhalation,
You're going to intone,
We're going to reverse that Soham to Hamsa.
So the Hum travels from the base up the center line of the spine to the midbrain.
It's almost like you're placing that mantra inside the ball of light which is our Yantra.
And then as you exhale,
Sah,
You're visualizing that breath flowing from the midbrain all the way back down to the base.
So hum,
Base to midbrain and sah,
Midbrain to base.
And you're intoning this mantra internally,
Yeah,
Toning it internally.
So hum,
Base to midbrain and sah,
Midbrain to base.
Again if it's hard to focus on an image,
Just work with the sound of the breath.
Even listening to the sound of the breath,
Hum is on the inhalation and sah is on the exhalation.
Let's just do this a few times.
Hum sah,
Hum base to midbrain,
Sah midbrain to base.
Hum sah.
Hum sah.
Hum sah.
As you feel this becoming lighter and more sensitive,
Maybe you feel something relaxing,
Just notice if you can feel the energy floating more to the midbrain.
And if that's happening,
If you find that your energy is resting more in the midbrain,
Lick a finger and place a drop of saliva on your third eye point.
And then just bring your hand down and let your awareness rest on that third eye point where you feel that drawing energy,
The coolness of the drop of water from your fingertip.
And internally tone the mantra mang,
M-A-N-G,
Mang.
This is a mantra from the Tibetan tantric tradition and it's used to focus the mind,
Calm the mind.
M-A-N-G,
Mang,
Mang,
Mang,
Mang.
Just let your awareness rest there at that third eye point.
Internally chanting the mantra mang.
M-A-N-G,
Mang.
M-A-N-G,
Mang.
M-A-N-G,
Mang.
Now to ground the energy,
We're going to bring our palms to touch and bring your tongue to the roof of your mouth.
And then just gently rub your palms together or you can rub them vigorously depending on what you feel like you need right now.
Bring some warmth and heat and energy into the hands and then bring your hands to your eyes and slide your hands down your face into the back of your neck,
Around to the throat in front to the heart center,
Down past the solar plexus to the navel,
Over the thighs,
Over the knees,
Into the calf muscles,
Into the soles of your feet,
Massaging from the big toe down to the little toe.
And just closing the eyes again for a moment,
Maybe putting one hand on your heart.
Just being with what is as it is.
No matter what challenges we face,
No matter what joys are there,
Everything is just as it is.
Finding that place of acceptance,
Tolerance,
Understanding and letting that be the spark that lights up the day.
Namaste.
