Hello,
My friend.
I'm Sadie Barr,
And this practice will help you draw the upward and sometimes chaotic movement of energy that causes anxiousness and instability downward to a firm space of centeredness and groundedness.
If you have a candle or essential oil or in sense that you enjoy,
I recommend having it nearby as the sense of smell is directly related to the earth element of rooting and grounding.
Let's get started.
Take your seat.
The word asana in yoga means seat.
Find your seat on the earth or if you prefer in a chair.
Close your eyes or lower your gaze and turn your attention inward.
Take a moment here to be present with the felt sense of your experience right here right now.
What is the feeling tone of your present moment?
Here are some examples.
Dense,
Heavy,
Spacious,
Light,
Empty,
Full,
Electric,
Jittery,
Smooth,
Frozen,
Prickly,
Shaky,
Sharp,
Open,
Closed,
Or something else.
No need to over analyze.
See what comes to the surface.
Now,
Notice the places where your body makes contact with that which you're seated on.
Begin to slowly rock forward and back and as you do so,
Keep your awareness at your seat.
Notice the shift in weight and pressure as you rock forward and the shift in weight and pressure as you rock back.
Move slowly here.
Now find center,
That place in the middle of rocking forward and rocking back.
Root down into your center as you sit tall through the crown of your head.
Welcome your seat to become a little heavier,
Dropping down into the support of the ground.
For these next few moments,
Plant your awareness at your seat and become intently curious about your body.
Again and again,
Encourage your mind to reunite with this moment.
Even if you have to do this every half moment,
The effort is valuable.
Let your power unite.
And now,
Draw your attention upward to the low belly.
Inhale through your nose,
If possible,
Into the low belly,
And exhale through your mouth like a sigh to draw the low belly in as you usher your breath out.
Relax your belly on each inhale and inflate it like a balloon.
And use the gentle and consistent strength of your muscles to draw the low belly in as you exhale.
Low belly breathing in slowly,
Deeply.
Low belly breathing out slowly,
Smoothly.
Relax your belly on each inhale and inflate it like a sigh to draw the low belly in as you exhale.
Just for these moments,
Rest your attentive awareness on your low belly.
Breathing in slowly,
Deeply,
And breathing out slowly,
Smoothly.
Relax your belly on each inhale and inflate it like a sigh to draw the low belly in as you usher your breath out.
Tether your wandering mind to this moment by reconnecting to your low belly.
Slowly,
Deeply,
Smoothly.
Relax your belly on each inhale and inflate it like a sigh to draw the low belly in as you exhale.
Continue to breathe slowly,
Deeply,
Smoothly.
And now visualize or sense the Earth's stable energy flowing upward to meet you on your inhale.
As you breathe in,
Draw this calm,
Solid energy up through the center line of your body from your seat to the low belly,
Upper belly,
Heart,
Throat,
Space between the eyebrows and the crown of your head.
As you exhale,
Direct the flow of your breath downward from the crown of your head to the space between your eyebrows,
Throat,
Heart,
Upper belly,
Lower belly,
And out through your seat to anchor your roots into the Earth.
Exhale up the center line of the body to the crown of the head.
Receive the calm,
Solid energy.
Exhale down through center line from the crown of your head out your seat to anchor your roots into the Earth.
Exhale up the center line of the body to the crown of the head.
Again and again,
Encourage your wandering mind to reunite with this moment,
Breathing slowly,
Deeply,
Smoothly with the Earth.
Even if you have to do this every half moment,
The effort is valuable.
Exhale up the center line of the body to the crown of the head.
Release the breathing technique and welcome your breath to return to natural.
Once again,
Be present to the felt sense of your experience right here,
Right now.
What does it feel like?
Again,
No right or wrong,
No need to overanalyze,
Just notice.
Start to slowly rock forward and back,
Side to side,
In circles.
As you feel ready,
Return to center and gently start to open your eyes.
May you move forward in your day,
Connected to your roots,
Centered,
Balanced and at ease.
Namaste.
