Take a deep breath and arrive here in this space.
In this moment take a deep breath and on your exhale allow your body to relax.
Allow your breath to deepen.
Allow your body and your mind to surrender into this moment.
You are here now.
You are grounded in your seat but your spine sits tall.
Your chest can expand as you deepen your inhale.
Your shoulders can relax as you lengthen your exhale.
You are here now.
Relax and breathe.
For today's mudra we will use the bhoomis pastra mudra or the earth witness mudra.
You'll bring your right hand down next to you,
Fingers just gently touching the ground beside you,
Lightly resting there.
And then with your left hand the palm will face up on your thigh or your knee.
Just lightly resting there.
This mudra said to call witness to the universe,
To bear witness to our meditation.
I also like to think this feeling of plugging and grounding into the earth,
Being able to send our roots down and feel that sense of groundedness without feeling heavy.
And then allow that prana,
That breath to race up through your fingertips,
Through your elbow,
Your shoulder and feel the center of your body with a deep breath.
And then we allow the exhale to flow simply through the left arm,
Through the shoulder,
Through the elbow and through the fingertips.
So there is both groundedness in our plugging in,
But lightness and acceptance in our left palm and openness.
Take a deep breath in and a long exhale.
Allow your breath to just be here.
Allow your awareness or allow yourself to witness your awareness on your inhale and your exhale.
You see the ground re-energizes us,
Allows us to come down to our roots,
Allows us to sink into our exhale,
To witness a deeper breath that has always been here,
To lengthen the oasis between our heart and our belly.
You are grounded here,
You are at peace.
At the same time you have lightness on your inhales.
You can feel the air touching your skin on your left hand,
You're open,
Reaching up on your inhales,
Creating space between your spine,
Creating space between each breath and just gently releasing into this moment,
Relaxing back into our awareness,
Softening into our body,
Relaxing into our heart.
When we hold this mudra we give direction for the breath to flow through the right side and release on the left side.
Notice as your breath moves through your right fingertips,
Your wrists,
Elbow,
Shoulder,
Replenishes through your chest,
Your inhale,
Your exhale and releases through your left side,
Your shoulder,
Elbow,
Wrists and fingers.
We allow the breath to flow,
Effortless and easy.
Grounded but light,
Inhale and exhale.
You can use this breath to release tension as if you were plugging in and recharging.
Release tension through your shoulders,
Release tension through your shoulders,
Release tension through your exhale.
You allow this flow of breath to gently replenish you.
Listen.
Can you soften and smile into your heart area?
Feel a sense of space and openness widening and releasing.
Feeling the shoulders relax,
Softening into the shoulders,
Making room for some untangling.
Resting in your awareness of your inhale and your exhale.
This is your receptive presence from the inside out,
Grounded and light.
Breathing in and breathing out.
