So settle into your space and close your eyes.
Connect with your breath,
Breathing in through your nose and out through your nose.
Notice where your body connects with the surface underneath you.
Notice the feeling of air on your skin.
Notice where clothing touches your body.
What does that feel like?
Notice all the different textures involved.
The floor or maybe a soft rug underneath you or cushion,
A chair.
What do you feel?
Return your attention to your breath.
The way it whispers across your upper lip as you breathe in and out.
The way your breath journeys through your body,
Through your airways into your lungs.
And back out again.
As we move into this pranayama exercise,
You'll inhale for a count of four,
Filling up with as much air as possible.
Hold your breath for a count of six and then exhale again for a count of six.
When you hold your breath,
Keep your face relaxed,
Keep your mind relaxed.
Don't hold any tension in your body.
And as you exhale,
Exhale slowly and smoothly with control.
Let's begin.
Inhale for one,
Two,
Three,
Four.
Hold two,
Three,
Four,
Five,
Six.
Exhale two,
Three,
Four,
Five,
Six.
Exhale two,
Three,
Four.
Hold two,
Three,
Four,
Five,
Six.
Exhale two,
Three,
Four,
Five,
Six.
Keep going.
Exhale two,
Three,
Four,
Five,
Six.
Exhale two,
Three,
Four,
Five,
Six.
Exhale two,
Three,
Four,
Five,
Six.
Inhale deeply through your nose.
Hold.
Exhale,
Release your breath,
Relax your breath.
Just breathe freely and naturally.
Again,
Noticing the air as it passes through your airways.
Notice the texture and temperature of the air.
Smooth and soft.
Slightly cooler as you breathe in.
When you breathe out.
And as you breathe,
Start to feel your skin.
What sensations do you notice across your skin?
What parts of your body can you feel a little bit more?
Are there any spaces?
Feel like a blank space in your perception.
No judgment,
No comparison,
No placing qualitative value on any sensation or observation.
Just notice what you feel.
Imagine that your whole body is starting to melt.
The top of your head melting down your face,
The sides of your head.
Your face softens and melts down to your neck.
Your neck melts into your shoulders.
Your shoulders start to melt down,
Your chest and upper back,
Your arms.
Everything melting down.
All the way down your arms to your hands.
Your arms melt into a puddle.
Your chest and upper back melt down your torso.
Your low belly,
Low back.
Your low belly and back melt down to your hips and glutes.
Your hips and glutes melt down to your thighs.
Your thighs melt into your knees.
Your knees melt into your shins and calves.
Your shins and calves melt into your ankles.
Your ankles melt to your feet.
Your feet melt into a puddle sinking down.
Whole body a melted puddle.
That's your breath.
Now as you breathe in this puddle,
Imagine a glowing ball of light.
Brighter and more brilliant than a million suns.
This glowing ball of light is somewhere in the ether,
Somewhere overhead,
Somewhere in another dimension.
Notice the qualities of this light.
It's alive.
It pulses with life.
Vibrates with life.
Twists,
Turns and rotates like a liquid sun.
As you imagine this ball of light,
Visualize rays of energy of light beaming off of it and shining directly onto you.
As you bask in the rays of this brilliant ball of light,
Maybe you feel warmth covering your body.
Maybe you feel tingles in your skin.
Maybe you feel an electric current running through you.
Perhaps you feel pulses of energy.
Or maybe you just feel very relaxed.
Whatever you are experiencing,
Sensing,
Feeling,
Sit in this feeling and just allow.
There's no need to try to create any outcome.
There's nothing that you need to do.
No experience that you need to create or shape.
All you need to do is be and breathe and bask in the rays of this ball of light shining directly on you.
As you breathe,
Notice your breath and notice whatever sensation or experience you feel in your physical body.
As you breathe,
Notice your breath and notice whatever sensation or experience you feel in your physical body.
As you breathe,
Notice your breath and notice whatever sensation or experience you feel in your physical body.
As you breathe,
Notice your breath and notice whatever sensation or experience you feel in your physical body.
As you breathe,
Notice your breath and notice whatever sensation or experience you feel in your physical body.
As you breathe,
Notice your breath and notice whatever sensation or experience you feel in your physical body.
As you bask in the rays of this energy.
Notice what you feel.
Be in the experience.
And as you visualize this energy shining down on you,
Now imagine this energy is not only being absorbed into your body,
But it's also bouncing and reflecting off of you as if it were your whole body was made of millions of little mirrors.
And as this light and energy absorbs into you and bounces off of you,
Imagine that it bounces off to you and into onto a person that you care about that needs this energy.
And so you visualize this shining ball of energy shining down onto you,
Bouncing off of you and onto this person.
See them light,
Happy,
Full of life.
And you notice now that this light is not only shining onto you and bouncing off of you,
But it's also directly shining on them and bouncing off of them and onto you.
See the triangle of energy as this shining light shines down onto both of you and between the two of you.
And as you recognize that energy flow,
You turn and call into your awareness another person that you care about who could use some energy.
The energy flow between you and the other person is uninterrupted as you turn to this new person and allow this endless boundless energy to bounce off of you and onto them.
See them light,
Happy,
Full of love,
Joy,
And peace.
And you also notice that this energy is shining directly onto them,
Bouncing off of them and back onto you.
Feel that triangle of energy.
Using this awareness of triangular energy,
You can call into your mind's eye as many people as you want,
Visualizing the triangular exchange of energy between this endless bountiful source of energy and light and people that you care about.
And as this endless source of energy shines down on you and them,
Reflecting off of you,
Reflecting off of them,
You see the shape of the inextricable bonds we all share.
The deepest connection of energy that we all share.
Nothing is given away or taken from another person,
But everything flows from this boundless,
Unlimited source of energy and light,
Shining on you,
Shining on them,
And being shared and exchanged between you.
In addition,
Everything we have experienced can beroom itself.
You You You Inhale deeply through your nose open mouth exhale Big breath in Big sigh out Gently bring movement to your fingers and toes Press your palms at heart center knuckles of the thumbs rest at the sternum Have a moment of gratitude for the energy boundless energy of love and light That's available to you at any time Bring the palms of your hands cover your face to cover your closed eyes And gently open your eyes into your palms and slide your hands down your face as you gently Welcome the light of this world back into your awareness And slide your hands down your face as you gently welcome the light of this world back into your awareness
