Welcome everyone.
So before we begin,
Just a few housekeeping items.
Um,
Ideally,
If you can have your space free from distractions,
That's sort of the ideal scenario.
Not always possible,
But just sort of if you can practice in a nice neutral space,
Just neutral lighting,
Neutral sound,
Neutral temperature.
It really goes a long way to support your practice.
So if at all possible,
Any changes or adjustments you can make to Yeah,
To kind of have your practice space support you.
That'll really go a long way.
And that's mostly it.
You know,
This is a grounding,
Slow flow,
All levels.
So,
You know,
Really I always.
Request that you honor yourself and make any changes that you need to throughout practice,
Make your modifications.
And that's pretty much it.
So we'll start with some centering here.
So let's make our way into Shavasana.
So lying on your back.
Start to Really settle in,
So give yourself space.
Traditionally the arms are separated from the body.
Palms face up toward the ceiling.
Relax your legs.
Just allow your toes to rest out to the side.
Might feel nice to sort of inch your shoulder blades together just a bit.
And then settle in.
Really,
Really start to settle in.
Really allow yourself to relax and get completely still.
Take a moment and just notice how it feels to be in your space.
So notice the qualities of the room that you're in.
Are there any noises inside or outside the room?
Are there any smells?
Notice the temperature of the room.
And then gradually start to gather all of that awareness and bring it inward.
And bring that awareness to your breath Begin breathing in and out through your nose.
And just become aware of the breath.
Keep following that awareness down to your abdomen.
And notice the breath here.
So the rest of your body is still,
But.
The abdominal area moves as you breathe.
As you inhale,
There's a natural expansion through your ribs and your abdomen.
And as you exhale,
There's a natural release and contraction.
As you rest here and breathe in Shavasana.
See if you can relax your body even more so notice if you're holding tension maybe through your face or your shoulders Your arms.
See if you can relax all of that effort as you continue to breathe effortlessly.
And then really stay with the breath.
So for the full length of the inhale,
Really keep your awareness on the breath.
And same thing for the XL.
Your full attention is on the nice,
Smooth,
And evenness of your breath.
With each breath,
You relax even more.
Settling into stillness and really just enjoying these next few more minutes of stillness Most of the day we're in motion,
Physically,
Mentally.
We don't often pause and give ourselves time to be still.
Just enjoy this next minute or so.
And allow the breath to really be your anchor When the mind wanders keep bringing it back to the breath.
And then I'd like you to lengthen your breath so as you exhale,
Breathe out just a little bit more slowly than you naturally would.
And then same thing as you inhale,
You'll breathe in just a little bit more deeply.
And as you lengthen your breath,
It's a gradual process.
It's unforced.
So there's this effortlessness.
As you simply lengthen your exhalation and inhalation.
The exhale is a cleansing and releasing,
Letting go of tension.
The inhale is nourishing bringing in this new vital force this vital energy into the body Just take a moment before we begin to move and notice how it feels to breathe in this way.
Check in with your mind,
Noticing the qualities of your mind.
And the goal will be to stay with this same rhythm of breathing,
Smooth and even,
Without pause.
So we'll add a little bit of movement.
So the next time you inhale,
I'd like you to reach your arms up and behind you.
The tops of your hands might touch the floor.
And then as you exhale,
Lower the arms alongside the body.
Inhale arms reach up extending reaching up and out through the fingertips And then exhale as you lower your arms.
Continue like that,
Moving at the speed of your breath.
Inhaling for the full extending the arms for the full length of the inhale and then lowering the arms for the full length of the exhale Good,
And then next time the arms come overhead,
Keep the arms extended.
And then stretch out your body in any way that feels good.
Stretch from side to side.
Might feel nice to circle the wrists,
Circle the ankles here.
Breathing really lengthen from the waist all the way up under the arms,
Out through the fingertips.
Good.
Then release.
Bring your knees in toward your chest.
Place your hands on your knees.
And then start to circle.
So as you inhale,
Circle the knees open.
And as you exhale,
Circle the knees back toward one another.
So keeping your awareness inward.
Moving with the breath,
Starting to breathe down into the hips,
Noticing how your hips are feeling.
And then we'll circle in the opposite direction.
Good.
Come back towards center.
Let's place the feet down on the floor.
Then inhale your right leg straight up.
If you like,
You can clasp the back of the leg.
Start to draw the leg in toward the body.
And breathe and stretch.
So relax the shoulders.
You can bend the knee as much as you need.
And then begin to circle the right ankle.
Nice,
Big circles.
Really releasing tension in the lower leg and the foot and the ankle.
As you're ready switch sides release your right leg and inhale your left Invite the breath into any tension so you might feel a deep stretch in the back of the thigh Keep relaxing through the shoulders,
Keep the face relaxed,
And circle the ankle on this side.
Slowly release.
Bring both knees in and then bring your chin in toward your chest.
So the spine stays slightly rounded.
And then begin to rock yourself forward and back.
And you can have some fun here,
See what feels good for you.
It might feel nice.
To move only a little bit.
Or it might be more of a bigger movement.
So we're rolling along the spine,
The muscles along the spine.
Chin stays in.
Good.
And then we'll make our way to table pose.
Take your time.
So all fours.
And give yourself some really good stability here.
Spread the fingers.
Really ground down through the palms.
The wrists are under the shoulders.
And then we'll work with the spine,
Moving through some cat-cow.
So as you exhale.
You're going to press through the hands,
Round the spine,
Draw the chin in toward the chest.
Inhale go in the opposite direction so lengthen through the front of the body lift the chin lift the heart Just like that,
Exhale round,
Draw the chin in.
Inhale as you lengthen.
So move with your breath and I invite you to close your eyes.
Really connect to this movement.
In the spine so from your tailbone through your middle and upper spine,
Up through the crown of the head.
Really sense the work you're doing there.
Energizing the whole spine.
We'll add a little bit of an abdominal squeeze.
So as you exhale,
We're going to engage the low belly as you round.
And then inhale as you release.
Relax the belly as you lengthen.
It might just be a small movement,
But starting to activate at the navel center,
The lowest part of the belly.
Building some heat in the body.
Good,
And then you can stay with this,
Or it might feel nice to just move freely.
I sometimes like to sort of move side to side or circle at the hips.
So just get into it.
Move.
You might separate the knees a little bit more.
Just really make it your own.
But stay with the breath.
Allow the breath to really guide.
So you're moving with the breath.
The front of the body lengthens on the inhale and the spine rounds on the exhale.
And as you move,
You're grounded.
You're fully supported by your hands.
Your knees,
Your shins.
And so your spine is free to move in space.
Let the breath really fill the lungs,
Fill the belly,
Fill the body.
You're moving just make sure to sort of move evenly so if you're circling in one direction just make sure to circle in the opposite direction Good,
And we'll come back towards center,
And then let's tuck the toes,
And then send the hips back and up,
And come into downward dog.
And you can pedal out the feet,
So it might feel nice to stretch here a little bit,
Just moving in the ways that feel good.
Good.
On an inhale,
We're going to extend the right leg up.
You can stay here,
Three legged dog,
Or you can bend that knee and then start to stack the hip.
Possibly looking under the right shoulder And then breathe,
Really keep pressing through the hands.
Good look forward let's step the right foot forward coming into runner's lunge so the back knees lifted And extend up through the crown of the head so you're lifted through the heart.
Breathe here.
And then as you inhale,
Bend the back knee.
But don't just hover it just above the floor.
And then as you exhale,
Extend the leg.
And do that a couple times.
So you inhale as you bend.
Exhale as you extend.
It's really getting into the hips Good.
Let's lower the back knee.
Bring your hands to your thigh.
And then ground here,
So press down through that front foot.
Engage through the pelvic floor and the low belly so you're really nice and stable.
And then we'll inhale,
Arms overhead.
And breathe.
Let's lower down.
Right hand is going to come onto the thigh.
Left hand down to the floor.
Inhale,
Lengthen,
Forward.
And then as you exhale,
Twist toward your bent knee.
So coming into a nice simple twist here.
Twisting from the base of the spine.
If you like,
You can untuck the back leg.
Maybe you explore some movement with this top arm.
Keep breathing.
Keep drawing the right knee in toward the midline of the body.
Good.
Then we're going to release.
Take your time.
You'll step your way back to Downward Dog.
And for a moment,
Bend both knees and then really press through the hands and lift the hips toward the ceiling.
So you're nice and long through the spine.
Inhale,
Left leg up and back.
And then same thing on this side,
You can either stay here or maybe you bend the knee and start to stack the hip.
And if the hip is stacked,
You really.
.
.
Breathing open through the left side of the body.
Keep pressing strongly through both hands.
Look forward,
Left foot comes forward.
Make your adjustments.
Come into runner's lunge on the second side.
And so their crown is lifted.
Creating this line of energy from the crown of the head all the way down through the body out through the back heel And then on your inhale,
Bend the knee,
Hover.
Exhale to extend.
Do that a few times.
Good.
Lower the back knee.
You can untuck the toes.
Hands come to the thigh.
Find your stability,
So you're grounded down through this front leg.
Engaging through the pelvic floor and the low belly,
So you're really stable.
And then inhale,
Arms up.
And really reach,
Extend out through the fingertips.
And breathe.
So in each posture where We're looking to find that balance between effort and ease.
So you're making an effort,
But you're not creating tension in the body.
The breath is just as effortless as it was at the start of practice.
Good.
Release the hands down.
Left hand to the thigh.
Right hand.
To the ground or a block.
Inhale,
First lengthen through the spine and then exhale from the base of the spine,
Twist toward your bent knee.
Same thing you might explore lifting the back knee,
Opening the top arm.
So whatever feels good,
Keep breathing.
Good.
Take your time.
Untwist and make your way back to downward dog.
Find some stability through the hands,
Pressing through the palms.
As you exhale,
Draw your low belly in toward the spine,
So an abdominal engagement.
And inhale to release Continue like that.
Exhale,
Engage.
Inhale as you release.
Next time you exhale,
We're going to engage the low belly.
And let's use that engagement to help bring us forward.
Shoulders over the wrists.
Coming into plank.
Feel free to lower the knees if that's more comfortable.
Keep the legs strong,
Core is engaged.
Face is relaxed.
And breathe.
Good.
Lower the knees and then lower chest and chin down to the floor.
Untuck the toes.
Press through the pubic bone.
Draw the shoulder blades together.
Inhale,
Cobra pose.
So breathe here.
Really using the muscles of the back keep the head and neck relaxed Good.
Exhale,
Release.
Let's go up and back,
Downward dog.
Good.
And then make your way to the front of your mat.
Forward fold.
Uttanasana.
Release your head your shoulders your neck Breathe into the belly.
Feeling that expansion in the belly as you inhale.
And that gentle release as you exhale.
Bend the knees rise all the way up arms extend And exhale,
Relax the arms alongside the body.
Good.
Pause for a moment.
Connect to your breath.
Remember the breath in Shavasana.
Smooth and even,
Completely effortless.
Let's inhale,
Reach the arms up,
And at the same time,
We're going to sit the hips back.
So coming into Utkatasana,
Chair pose.
Keep drawing your low belly in and really reach.
Relax the shoulders away from the ears.
Good,
Exhale fold forward.
Inhale halfway lift reach up through the crown of the head And exhale,
Fold.
Inhale all the way up.
Let's rise up arms overhead Exhale hands together at the heart Another one like that.
Inhale,
Arms overhead.
As you exhale,
Sit the hips back.
Breathe here.
Utkatasana.
So you can add another layer.
As you exhale,
Draw the navel in toward the spine.
And as you inhale,
Release.
Good,
Fold forward,
Relax.
Inhale,
Halfway lift,
Reach up through the crown.
Exhale,
Fold.
Inhale all the way up arms overhead Exhale,
Hands together at the heart.
Beautiful.
We're going to do just one more of those,
And I promise it's the last one.
Inhale,
Arms overhead as you sit your hips back.
Be really strong here.
Notice.
Notice how things change when there's challenge.
Notice what happens to the mind.
And see if you can stay with some of the uncomfortability.
Pressing up against your comfort zone and maybe expanding just a little bit.
Good.
Forward fold.
Release.
Inhale,
Up through the crown.
Exhale fold.
Inhale,
Let's rise,
Arms overhead.
Exhale,
Hands together at the heart.
Pause here and breathe.
Hands together at heart center.
And close your eyes if that's comfortable.
Notice your experience.
Notice how your body feels.
Awareness inward let's release the arms down Just moving the arms,
You can keep the eyes closed.
Inhale,
Palms face up,
Arms reach overhead.
And then exhale,
Palms down,
Arms alongside the body.
Move just like that inhale as you sweep the arms up and overhead Exhale as you lower.
And so this is far more about the breath than it is about the movement.
Allow your breath to guide you.
And the body simply follows.
Stay nice and grounded through all four corners of both feet.
On the inhale,
Tune into that nourishing quality.
Really see yourself bringing in this beautiful energy,
Nice fresh prana.
As you exhale you're releasing letting go Beautiful.
Next time the arms come overhead keep them extended.
Clasp your fingers together and press your palms up and away.
Breathe here.
Really reach up through the palms.
And then exhale,
Stretch to your right.
I'm gonna mirror you.
And breathe.
Open through the left side of the body.
Good.
Come back to center.
Switch the clasp in the hands.
Extend up once again and then stretch to the opposite side.
And so it's really more of a diagonal stretch,
Really looking to create.
Really nice length along the side of the body.
We'll come back to center slowly release the arms down Take a deep inhale.
And full exhale.
Deep inhale.
And a full exhale really nice let's bring the fingertips to the shoulders here And then with your breath,
Start to circle,
Just like we circled the knees.
So as you inhale,
You open,
Lift.
As you exhale,
You lower.
Let your lower body get into this,
If that's feeling natural,
Maybe bending the knees a bit.
You're moving with the breath,
Really opening,
Really letting go of tension through the shoulders,
The upper chest.
Let's go in the opposite direction Nice,
And then we'll come back towards center.
Good and then begin to cross the arms And you can soften the knees a bit as well and get into a nice rhythm.
So we're alternating between straightening the arms forward and back and then crossing the arms.
Inhaling as you reach up,
Exhaling as you go down.
And see if you can stay relaxed in your joints.
So your shoulders are relaxed,
Your elbows,
Your wrists.
Get into a nice rhythm.
Shaking away any inertia in the body in allowing prana to flow more freely energizing the body.
Good,
Really nice.
Slowly come back toward the center.
Take a wider stance,
About shoulder distance.
And then from the base of the spine,
Begin to twist.
So you might use your elbows give you a little bit more leverage Maybe your arms behind you.
So keep the spine nice and long.
Keep extending up through the crown.
Really work this fine here Noticing if you hear any adjustments.
Good.
Come back toward center.
Good.
Then reach your arms out and then squeeze and release.
And do that a couple times.
And then make some fists and begin to circle at the wrists.
Both directions.
Nice.
And then we're going to clasp the hands together.
And then just begin to sort of do these figure eight.
Infinity motions.
Getting into the wrists here a little bit.
And then go in the opposite direction,
Which usually will feel pretty strange.
Really taking care of the wrists.
Nice,
And then come back to center.
Good and then let's shake it out so really shake out the arms relax the shoulders shake out the legs keep breathing and really move,
Really.
Allow yourself to risk looking silly a little bit.
Really,
Really shaking it out here.
Freeing up the body,
Freeing up the nadis,
The energy channels in the body.
Allowing the prana to flow more freely.
Really nice.
And then we'll come back towards center.
Relax your arms alongside your body and close your eyes.
Get completely still.
And breathe into the space of your body.
Notice how you feel.
Have you released tension?
Have you increased energy?
Have you calmed the mind?
Just notice any subtle shifts.
And then bring that awareness down to the navel center just below the belly button.
And as you exhale,
Engage.
At the navel.
Drawing the belly in toward the spine And as you inhale,
Relax.
Do that a few more times exhale as you draw in.
Inhale as you relax.
Really do this with your awareness right there at the navel center.
Engage on the exhale.
Release on the inhale.
Yogis say that where our awareness goes,
The energy flows.
So awakening and enlivening prana at the navel center.
The home of our digestion.
Good.
You can stay with that or you can take it one more step.
Which is to bring the hands onto the thighs just above the knees.
The arms are straight and the shoulders come into the ears.
So you're resting the weight of the body into the hands.
Now,
If this just isn't working and you're unable to rest the weight of the body into the hands,
Just simply return back to the previous version.
But here,
We'll do the same thing.
So as we exhale,
We're going to engage the low belly,
Draw the belly in toward the spine.
And then as we inhale,
Completely relax.
So eyes are closed.
Awareness is at the navel.
Engage on the exhale and release on the inhale.
And if you're in this second variation,
It might feel natural to sort of Get the lower spine involved just a bit.
So as you exhale,
You might gently round the low spine.
And as you inhale,
Lengthen and release So explore this.
This might be new,
Might be a little bit strange.
But keep awareness at the navel.
As you squeeze and release.
The home of solar energy in the body.
The Pranic Hub.
And it's the home of our personal will.
We enliven and strengthen this area.
We increase our capacity to.
.
.
Operate more smoothly through all areas of our life.
Take your time slowly release out of that posture Maybe roll out the shoulders a couple times.
Then go inward for a few breaths.
Lie your eyes to close.
Just relax.
Notice your experience here And then come with your eyes open.
Good.
And we're going to face the long edge of the mat.
So we're going to take a wide stance.
We're going to be coming into Trikonasana in triangle pose.
So if you know that you like to use a block,
Just have that nearby.
So stance is wide.
Then we're going to turn the right toes toward the short edge of the mat.
Step the back heel out slightly.
Maybe placing a block on the inside of the foot or not,
That's fine.
Let's bring our left hand to the outer hip and then extend the right arm out from the shoulder.
Good and then begin to reach out the right fingertips Allow the hips to shift to the left.
And pause here for a moment.
You should be pretty stable here.
And if you're not,
Then you can make some adjustments.
So there's engagement in the low belly.
Right nice and steady and then just hinge forward at the hips and bring your hand down maybe to a block maybe to the inside of the the lower leg here.
And then open the chest and the heart.
Good.
Maybe you stay here.
Maybe you extend the top arm.
And breathe.
So find a comfortable place.
For the head and neck.
Maybe it's looking down.
Maybe out to the side.
The heart is lifted and the breath is smooth and even.
Grounding down through both feet.
Good.
And then let's look down at the floor.
Bend into the front knee.
And then on an inhale,
Rise up.
Virabhadrasana 2,
Warrior 2.
So you can adjust your feet as you need,
Nice and stable through the feet.
Then just a few times as you inhale,
Reach your arms overhead,
Extend your front leg.
And as you exhale,
Lower down.
Bend the knee.
Two more just like that.
So the body just becomes an extension of the breath.
Nice and stable here Good.
Come back to warrior two.
Relax the back arm and then reach up and back.
Breathe here,
Keep bending into the front knee.
Good let's come back up extend the leg release the arms and bring your feet to parallel Nice,
Really good.
Let's do the second side.
So left toes out.
Step the back heel out slightly.
Start with the right hand on the hip.
Extend the left arm out.
And then begin to reach forward with the left hand.
But pause,
And from here,
Already start to open.
So open the chest,
Relax that upper shoulder.
And again,
You should feel stable here.
Maybe that means you need to put a slight bend in the front knee.
Keep some engagement through the low belly.
And then as you feel nice and stable,
You just hinge forward.
And then keep drawing that top shoulder back.
Good,
You're breathing here.
And then maybe you extend the top arm.
But it's not necessary.
Each time you exhale,
You're grounding down through both feet.
Good.
Let's look down at the floor,
Bend into that front knee,
And then inhale to rise up.
Virabhadrasana 2.
And then with your breath,
As you inhale,
Extend,
Reach the arms overhead.
Exhale as you lower.
Really feel the stability in your lower body.
You're grounded through both feet.
Moving with the breath.
Good.
Come back to Warrior II.
Let's release the back arm reach up and back Come back up warrior two Release your arms,
Straighten your front leg,
Bring your feet to parallel.
Nice.
We'll come into a wide legged forward fold.
Put a slight bend in the knees.
Hands on the hips,
Draw the elbows together,
Or you can clasp your hands behind your back,
Whichever one feels better.
And then as you're ready,
Begin to hinge forward at the hips.
Maybe if your arms are behind you,
Maybe you bring your shoulders forward.
Breathe here.
As you inhale allow the belly to fill.
As you exhale gently release If your hands are behind you,
We're going to release the hands down.
And then if you'd like,
You can add a little bit of movement.
So bending into one knee as you shift in that direction.
Starting to get into the inner thighs a little bit more maybe coming up onto the heel Or maybe staying still.
And this might just be a small movement for you.
Reading here.
Come back towards center and then turn toward the front of your mat and make your way to downward dog.
And let's lower the knees and then press your hips back to child's pose.
Balasana.
Balasana.
And rest your forehead down on something.
So if it's not the floor,
Maybe it's a block or maybe you stack your forearms.
Breathe in Child's Pose.
Notice the breath here.
Feel that rise and fall of the abdomen as you breathe.
You're ready make your way onto your back start with your knees bent and place your feet on the floor so we're going to prepare for bridge pose if you know that you want to use a block take a supported bridge just have that nearby for yourself The feet are about hips distance apart.
And as you're ready,
You'll press through the feet,
Lift the hips toward the ceiling.
And really keep pressing through the feet,
Keep lifting the hips so your legs are active,
Very strong.
And then the upper body is relaxed.
You might even draw your shoulder blades together if that's available.
Or maybe using the support of the block.
Placing it just under the sacrum and relaxing the hips onto the block.
So find your version if you're active.
Really stay active through the legs.
So there should be no tension through the low back.
Good.
Take your time.
Slowly lower down to the mat.
Remove the block if you're using the support of a block.
Then extend your left leg on the floor.
Toes are nice and active and then draw the right knee in toward the body.
And stretch and breathe.
So keep your shoulders relaxed.
Keep your upper body completely relaxed.
And breathe.
Inhale,
Let's extend the right leg up toward the ceiling.
Breathing here just like we did in the beginning you can circle the ankle Good.
And we're going to bend the knee.
We're going to come into a recline twist.
So we're going to bring the right knee across the body over toward the left side.
You can take any arm variation.
Maybe the left hand comes to the right knee.
Can also bend the bottom leg maybe you extend the right arm out to the right But most importantly,
Breathe here.
So let go of any tension in your face.
And breathe.
Take your time.
Slowly come back towards center.
And let's stretch on the second side.
So we're going to extend the right leg on the floor.
That right foot nice and active and then draw the left knee into the body shoulders relaxed and breathe here As you inhale,
Reach the left leg up.
Maybe bringing the leg in toward the body to deepen the stretch.
And then circling at the ankle.
Good let's bend the knee and we'll come into the recline twist on this side so the left knee is going to cross over the body We'll be over to the right Maybe the right hand comes onto the left knee.
Maybe you extend the left arm out.
And breathe here.
So you'll notice in the twist there's some resistance in the abdomen.
It becomes harder to breathe.
This is actually a great way to train the muscle of the diaphragm.
Good.
As you're ready,
You can come back towards center.
Let's bring both knees in toward the chest and then lift the shoulders.
Bring your chin in toward your chest.
And then you can clasp the outer edges of the feet,
If that's available,
And extend the feet toward the ceiling.
Maybe add a little bit of movement for happy baby.
Good.
And then slowly.
Release your way down and find your Shavasana.
So take your time really get nice and comfortable in shavasana You might even put on some.
.
.
Some socks or some more clothing.
Dim your lights maybe.
I'm going to sit up and guide you.
You rest in Shavasana.
So first tune into the support beneath you.
And really release into that support.
Allow your body to get really nice and heavy,
Letting go of all effort in the body.
Just take a moment here and just notice how you feel.
Notice the effects of our movement,
Our breathing,
And the effects of bringing our awareness inward.
Start to notice the breath in the belly.
And there's no effort in the breath.
Just beginning to sense this,
Just that natural very effortless rise and fall of the abdomen as you breathe Each exhale carries away tension.
And each inhale brings new life.
Relax your face.
Your eyebrows.
Your cheeks.
Your jaw.
Relax your tongue.
Allow your body to be held.
So I'm going to guide you here through a relaxation.
And as you rest comfortably,
I'm going to call out points on your body.
And you'll simply bring your awareness to those points and breathe.
Starting at the crown of your head.
The center of your forehead.
Center of your throat.
Shoulders.
Upper arms Elbows.
Wrists palms of both of your hands and the tips of all of your fingers.
Breathe for a moment at your fingertips.
Almost as if you're breathing in and out through your fingertips.
Relax that awareness and move awareness back up the arms starting at the palms wrists.
Elbows shoulders throat center and moving down to the heart center relax and breathe into that space The inhale nourishes.
The exhale cleanses.
Down to your sternum abdomen,
Pelvis hips Knees.
Ankles.
And tips of all of your toes.
Allow your whole body to completely relax.
We'll move awareness back up the body starting at the feet.
Ankles.
Knees.
Hips.
Pelvis abdomen,
Sternum heart center.
Throat center.
Center of the forehead.
Crown of your head.
Now become aware of all of those points.
And as you breathe,
Sense your whole body breathing together.
As you inhale every cell.
Is energized with this new prana As you exhale,
Every cell is cleansed.
And continue resting in this awareness of your breath.
In the more subtle awareness of prana.
The pulsation of divine life.
Flowing through every cell of your body.
Aum Peace Peace Peace.
Gradually start to deepen your breathing.
And in your own time,
Invite some movement in your body,
Your fingers and your toes.
Might feel nice if you extend your arms overhead and get one last full body stretch Then gradually make your way onto your side.
And rest in the fetal position.
Tuning into the nourishing quality of that posture.
And then be intentional with your movement as you press through the hands.
Use the strength of your arms to find a comfortable seated position.
We'll spend just a moment or two closing out our practice.
Maybe sitting on some blankets or a bolster.
Maybe sitting in a chair.
Eventually settling in.
To your nice stable and comfortable seated posture.
Reach up through the crown of your head so your spine is nice and long.
Relax your shoulders.
And close your eyes.
See if you can find absolute stillness in your body Within that stillness Notice your breath.
Notice the effortlessness of your breath.
Allow the breath to carry away any additional tension.
Face the shoulders the arms You're held by your seat.
In stillness.
Notice how you feel.
Notice the lightness of you.
The truth of you.
Allow the breath to fill the space of the body.
You can stay here as long as you'd like.
Or we'll close together.
To close we'll bring hands together at heart center.
Just take a moment here and close out your practice in a way that feels good to you.
Maybe offering gratitude to yourself or.
.
.
To someone else remembering the beauty and the magic of this human experience.
Remembering the divinity and the light that lives within you and within each of us.
Rub the palms together And cover the eyes with the palms.
If you'd like,
You can gently massage the face,
Maybe using the heels of the palms or the fingertips.
Across the forehead and the temples,
Your jaws,
Your neck.
And you can come with the eyes open when you're ready Aum.
Peace.
Namaste.
