Hi everyone,
My name is Micah and I am a yoga teacher based in Washington DC.
This is a guided meditation seeking refuge in the divine.
This is extremely helpful for when the heart just needs a little bit of attention.
It's especially helpful when the times just might seem a little bit challenging.
And during those times,
I like to pause,
Sit and do that.
Just seek refuge in the divine heart and speak with the inner teacher.
Or maybe it's the inner spirit,
Energy that each and every single one of us has.
That resides within the heart.
And with steady practice of this breathing in Mudra,
You'll begin to release tension that might be around your chest.
And with our intention to bring your emotions into balance.
Go ahead and come to a comfortable seat if you're not already there.
You can come to a comfortable cross legged position.
You can sit on a chair or you can come even laying down.
If you're already in a position that just feels natural,
Go ahead,
Stay there.
Wherever you're at,
Bring the right hand to your heart with a little bit of a cupping action just to leave a little bit of space in between the right palm and where your spiritual heart resides.
And then bring the left hand right on top of it.
Now this Hridayamudra is optional or you can just remain exactly as you are.
But this Mudra awakens the spiritual heart and allows us to seek refuge in our energy and in our divinity.
And just to focus on your breath.
If you feel a little bit of heaviness in the chest,
Take a deep breath in through the nose and out through the mouth.
Another deep breath in and a deep breath out.
One more time,
Deep breath in,
Sigh let it out.
And if you feel comfortable to close the lips and begin to breathe in and out through the nose just with a soft,
Nice and easy rhythmic breath.
Begin to lengthen your inhales as well as your exhales matching,
Synchronizing and over time enjoying the momentary pause in between inhales and exhales.
Begin to open yourself to your inner clarity.
Breathing in and out behind the palms connecting the energy at your heart center to the heart to the energy at your palms.
Letting there be an exchange.
As you continue to open yourself to this inner wisdom,
This wider perspective,
Step back with this wide lens open view so that we can examine our challenges for a deeper meaning and a lesson.
Directing your breath to your heart with thought,
With your consciousness.
Cultivating a sense of warmth and divine presence.
Sit with your breath.
Breathing into your divine heart.
Relaxing your shoulders and bringing a simple softness throughout the body while still maintaining the structure but just soften.
If your mind begins to wander just bring it back to the mudra,
Bring it back to your breath and bring it back to your heart.
As we build this inner sanctuary and open ourselves to new perspectives,
Begin to bring forth a challenge that you currently face in this time that you seek a little bit of clarity.
Continue to breathe and as you soften the body.
As you become light in the body.
Become light in the breath.
Listen to the teacher.
Listen to the divinity within.
Continue to breathe as you listen.
Inhale the breath as if a whisper.
Take time to allow guidance to unfold from the sacred space.
Inhale the breath as if a whisper.
Now,
Envision the steps that it will take you to move beyond this challenge while maintaining your peace.
Now come to rest in your sacred heart space.
Be blessed with your breath,
Your energy,
And your divinity.
Continue to breathe with softness.
Softness in the body,
Softness in the thoughts.
As we come to the end of our journey,
We affirm these messages,
These whispers on our breath,
The guidance from our inner teacher.
Say to yourself silently,
I am supported and receptive to the divinity within.
Bring the hands to rest at your heart center and begin just rubbing the palms together,
Generating your energy in a little bit of that prana.
And when you're ready,
Bring the hands over the eyes,
Take a deep breath in,
Hold the breath in for a moment,
Gaze up at the third eye.
And when you're ready,
Exhale,
Blink the eyes open and float the hands down.
Again I always encourage you to reach over,
Grab a journal,
Grab your phone and grab out the notes if you need to,
And write down the guidance,
Journal,
Record,
And remember.
My name is Micah and again,
This is sacred wolf yoga.
Namaste.
