And we're just going to start with a little bit of alternate nostril breathing.
So,
Nadi Shodhana Pranayama.
So,
Just raise your right hand,
Make a fist,
Extend your thumb,
Your ring finger,
And your little finger,
And just draw your elbow close in.
And just drop your chin,
Close your right nostril,
And just gently breathe in through your left nostril.
At the top of your inhalation,
Close both nostrils.
And then when you're ready,
Lifting your chin slightly and breathing out through your right nostril.
At the end of your exhalation,
Just gently breathing in through your right nostril.
And at the top of your inhalation,
Just drop your chin,
Hold your breath for a moment,
And then lift your chin and gently breathe out through your left nostril.
And then again,
When you're ready,
Breathe in through your left nostril,
Hold,
Block both nostrils,
And just drop your chin for a moment.
And then gently lift your chin and breathe out through the opposite nostril.
This is our last round.
You're just going to gently breathe in through that nostril,
Hold,
Block both nostrils,
Dropping the chin,
And then lifting the chin and breathing out through the opposite nostril.
And then keeping your eyes closed,
Just bring your hand down and just sit for a moment.
And just feel the breath adjusting.
And just noticing how even after just three rounds of alternate nostril breathing,
How much more settled you might feel within your whole being.
And then next,
You're going to visualize that in between your pubic bone and your tailbone,
Right at the perineum,
Is a very small ball of light.
And as you inhale,
You're going to visualize that light flowing up the center of your spine,
All the way up the center of the spine to the center of the brain.
And as you exhale,
You're going to visualize that ball of light flowing from the center of the brain all the way down to the perineum.
And then on every inhalation,
You just draw that ball of light right up to the middle of the brain.
And on every exhalation,
You draw that ball of light right back down to the perineum.
You just do this a few times,
Drawing the ball of light up to the midbrain,
Drawing the ball of light down to the perineum.
And just go at whatever pace feels natural and normal to you.
Maybe you notice it going a little bit faster,
Or maybe it's very slow,
But it's just one breath up to the midbrain,
And one breath down,
All the way down to the perineum.
All right.
And then on your next inhalation,
You're going to draw the breath all the way up to the midbrain.
And just see if you can now just let go of having to focus on the breath moving up and down the spine,
And just feel your awareness and your energy right in the center of the brain.
And as your awareness and energy is there,
You can lick a finger and place a drop of saliva on your third eye point,
And then gently place that finger back down.
And then feel the coolness and the wetness there.
And just imagine now that you're seeding this mantra,
Ayim.
And you're just going to chant it internally,
Ayim,
Ayim,
Ayim,
Ayim,
Ayim,
Ayim,
Ayim,
Ayim.
And just keep chanting that mantra internally.
So it's like the energy of wisdom,
Of knowledge,
Seeding itself in the midbrain,
Just feeling the quality of that goddess of Saraswati,
Of learning,
Of creativity,
Of the arts,
And just feeling her energy merging with your energy,
All one and the same,
Pure knowledge,
Experience.
Ayim,
Ayim,
Ayim,
Ayim.
We'll just sit together just a few more moments,
Just feeling this pulsing in the midbrain.
And just feel your energy relaxing,
Maybe bring your breath right down into your belly.
If you can take some deep belly breaths,
Just a few moments.
Beautiful.
And then just bring your palms together,
Just rub your palms together,
And just bring your hands over your eyes,
Over your face,
Into the back of your neck,
Around to the throat in front,
Sliding your hands down the front of your body,
All the way into your hips,
Over your thighs,
Over your knees,
Into your calf muscles,
Maybe all the way down to the soles of your feet.
And when you're ready,
Just gently opening your eyes.
