Hello everybody and welcome back.
For today's session we will get started in a comfortable seat.
Sit up nice and tall,
Maybe with something underneath your hips to elevate them off the floor like a couple of blankets,
A pillow,
A cushion,
Or a bolster.
And having something underneath your hips to elevate your hips off the ground just makes it a little bit easier on your low back and helps you maintain a taller spine.
It can also relieve any pressure out of your knee joints.
If you would like to sit with your legs extended out in front of you,
That is perfectly fine as well.
Now keep in mind that we will be laying down on our back halfway through the session,
So have some props nearby that you would want to place underneath your body when you lay down in Shavasana.
So something underneath your knees,
Something for your head,
And something over your body.
Maybe something to cover your eyes.
Once your space is set up and you have everything that you need,
Maybe a candle or soft music playing in the background.
Go ahead and sit up nice and tall.
Let your hands rest wherever is most comfortable for you.
And then close your eyes.
After you close your eyes,
Take a moment just to acknowledge the space that you are in,
The physical space.
And acknowledge where you are in life,
Mentally,
Emotionally,
And physically.
And then bring all of your attention inwards,
Just to a single point at the very center of your heart.
And as you breathe,
As if you can breathe into that heart space,
Draw your hands to heart center in Andhali Mudra,
Hands in prayer.
And then just gently bow your head down towards your hands.
I invite you to bring in a sankalpa,
Or a dedication or intention to your practice.
This could be towards something or someone.
It could be something that you want to work on for yourself,
Or maybe it's something that you want to simply create to send to other people.
Once you have your intention set,
Let your hands come down to your knees and lift your head to leveled.
As you start to breathe in and out through your nose with much more intention,
Feel the breath and feel the expansion of your body outwards as you inhale.
And the hugging of your body towards the center line of your body as you exhale.
Inhale,
Feeling your belly,
Your ribs,
Your chest,
And all of your back expand.
And exhale,
Feel all those areas hug towards your spine.
And as you breathe,
Within the space of your head,
Envision a single point of light.
This light can be in the form of a white star or maybe a spark or even a gentle flame.
As you inhale,
That light within your vision glows a little bit brighter.
As you exhale,
The light just softens within its glow.
Just keep your attention on this imaginary light.
And then as you take your next inhale,
Imagine the light enters through your nostrils and goes all the way down to your pelvic floor.
And then as you exhale,
The breath escapes,
The light exits,
But leaves a small imprint of light at the very bottom of your pelvic floor.
So inhaling that light in and with the breath,
The light travels down to your pelvic floor,
Your roots.
And as you exhale,
The light and breath leave,
But leaves a small footprint,
A small figment of light down in your root area.
Just take a couple of breaths.
And then on your next inhale,
Allow that light to go down to the very center of your belly,
The point behind your navel.
And then as you exhale,
The light leaves,
The energy leaves,
Breath leaves,
But just leaves a very small figment of light in the center of your belly.
A couple of breaths with this visualization.
Inhale,
Light comes in.
Exhale,
Light leaves,
But leaves a small footprint of its glow within you.
Next inhale,
The light travels down to your heart center,
The space between your chest.
And then as you exhale,
The light leaves,
But feel just a small figment of light resting in your heart.
Inhale,
The light comes in down to your heart center.
Exhale,
The light leaves with the breath,
But leaves a small footprint of light resting within your heart.
A couple more breaths here.
And then on your next inhale,
The light enters in,
Rests at the very center of your neck,
Your throat.
And then exhale,
The light leaves,
But leaves just a small figment of light resting within the base,
The middle of your neck.
And then inhale,
The light enters in,
Rests at your third eye,
The middle of your eyebrows,
The middle of your forehead.
And as you exhale,
The breath and the light leave,
But can you feel just a small inkling of glow resting within your third eye?
And then turn your attention back to your heart space and feel that light resting within your heart space.
And then just imagine that your heart space is in the shape of a box.
The light starts at the bottom left corner of that box.
And as you take an inhale,
The light starts to move up towards the top left corner.
And as you pause for a moment,
Imagine that light going across to the right top corner of the box.
And then as you exhale,
The light goes down that right side.
And then as you pause slightly at the bottom,
The light moves from the bottom right corner to the bottom left corner.
And then keep moving that light as you take these next couple of breaths.
So inhale,
The light goes up the left side.
From the top left corner,
You pause and the light moves across the top.
And then as you exhale,
The light goes down the right side of the box.
And from the bottom right corner on your pause,
The light moves over to the left.
And then inhale for the count of four.
Three,
Two,
One.
Pause four.
Three,
Two,
One.
Exhale four.
Three,
Two,
One.
Pause four.
Three,
Two,
One.
Inhale four.
Three,
Two,
One.
Pause four.
Three,
Two,
One.
Exhale four.
Three,
Two,
One.
Pause four.
Three,
Two,
Keep moving the light.
Inhale five.
Four,
Three,
Two,
One.
Pause five.
Four,
Three,
Two,
One.
Exhale five.
Four,
Three,
Two,
One.
Pause five.
Four,
Three,
Two,
One.
Inhale five.
Four,
Three,
Two,
One.
Pause five.
Four,
Three,
Two,
One.
Exhale 5,
4,
3,
2,
1.
Pause 5,
4,
3,
2,
1.
Inhale 6,
5,
4,
3,
2,
1.
Pause 6,
5,
4,
3,
2,
1.
Exhale 6,
5,
4,
3,
2,
1.
Pause 6,
5,
4,
3,
2,
1.
Inhale for 6,
5,
4,
3,
2.
Still moving the light.
Pause 6,
5,
4,
3,
2,
1.
Exhale 6,
5,
4,
3,
2,
1.
Pause 6,
5,
4,
3,
2,
1.
Now as you continue to hold the breath out,
Notice any places in your body that are tightening up,
And see if you can allow your belly to simply soften as you hold the breath out.
And then just in your vision,
Guide that imaginary light down to the very bottom of your spine and your pelvic floor.
And then as you take a slow breath in,
The light moves up through your belly,
Through your heart,
And to your throat.
And then hold the top.
Just pause for a moment.
Notice any muscles tensing and soften them,
Especially around your neck and your shoulders.
And then as you exhale all the way to the bottom,
The light moves down to the very base of your spine.
Pause at the bottom.
Envision that light.
Maybe feel any sensations in your pelvic floor.
And then slow breath in and guide the light up your spine to your throat and the base of your neck.
Hold at the top.
Envision that light resting in your throat.
Notice any sensations,
Any thoughts that may arise.
Exhale,
Let the breath go as the light moves down to the very base of your spine.
And then inhale,
Guide the light up to the base of your neck and to your throat.
Hold at the top.
Exhale,
Release,
And the light moves down to the very base,
The bottom of your pelvic floor.
And hold at the bottom.
And then inhale all the way to the top.
Pause.
Maybe envision or feel that light resting within your throat center.
And exhale,
Let the breath go as the light lowers down your spine to your pelvic floor.
And then pause there.
Now inhale just a third of the breath in and allow that light to move into your belly and then then pause.
And then take another third of the breath in,
The light moves up to your heart and pause.
Last third,
The light goes up to your throat and pause.
And then exhale just a third,
The light moves from your throat to your heart.
Pause.
Exhale another third,
The light moves from your heart to your belly and hold.
Last third,
The light moves down to the base of your spine and your pelvic floor.
Hold the breath there.
And then inhale another third,
Pause.
Light rests in your belly.
Inhale another third,
Light lands and rests at your heart.
Inhale the last third,
Light rises up to your throat.
Hold.
Exhale a third,
Light back at your heart.
Notice,
Witness,
Observe.
Exhale another third,
Light moves into your belly.
Notice any sensations,
Allow yourself to witness rather than react.
Last third,
Light moves down to your pelvic floor and hold.
One more,
Take a third of the breath in.
Light moves to your belly.
Feel your belly center.
Notice your belly area.
Take in another third,
Light moves up to your heart.
Feel and notice your heart center,
Your chest center,
Up to your throat as you take the next third.
Rest there.
Notice the space within your neck center.
Move that light within your vision to your third eye,
The space at the middle of your forehead.
Open your mouth and let it go with a sigh.
And then take a slow breath in and a slow breath out.
At the bottom,
Move right into the inhale and at the top,
Bleed right into the exhale.
So as you start to continue to breathe,
Move the breath in a circular fashion.
You can kind of think of it like a Ferris wheel.
When the car goes up to the top of the Ferris wheel,
There's no pause,
It just goes right into the second part of the circle.
So feel that breath move in a circular motion.
And as you're doing this,
Can you feel the shape of your spine as the breath moves up and as the breath moves down?
Can you feel a shape at the bottom of your pelvic floor as it goes right into the inhale?
And feel a curve at the top as the breath moves into the exhale.
We'll stick with this breath for a few more rounds.
So moving the breath in a circle like a Ferris wheel,
Just connecting the inhales with the exhales,
No pause.
And once you get a sense of this breath,
Of this pattern,
Start to bring that light of awareness back within your vision.
And then as you inhale,
The light starts at your third eye.
It goes down and drips down the back of your spine.
Feel the curve of your spine as it goes down.
And then it passes through your pelvic floor and then rises up with the exhale.
Let the light go up to your third eye as you take your next inhale and let it go down.
And then exhale,
The light passes through your roots and up the front of your spine.
And just keep going.
You can either stick with just the breath or envision that light looping up and down your spine.
And when you get a sense of that light moving up and down your spine,
Can you feel those five light points that we establish at the beginning?
Your root light,
Belly light,
Heart light,
Throat light,
And third eye light.
Can you feel those lights being touched and passed through as the breath and light moves down and moves up?
After your next exhale,
Allow the breath pattern,
Allow all the visualization to go.
Simply do absolutely nothing with your breath still in a natural pace and just observe and notice how you feel.
Keeping this space that you're in,
Slowly transition onto your back in Shavasana.
As a reminder,
Something underneath your knees like a blanket or a pillow,
Something underneath your head,
Maybe a blanket over your body,
And if you have something to cover your eyes,
Feel free to have that over your eyes.
And just let your feet to be a little bit wider than your hips,
Let them flop out.
Let your arms be by your sides with your palms facing up and just allow yourself to take up space.
And once you've arrived,
Allow the breath to just be subtle and natural.
Notice the touch points that you have with the floor.
Notice the natural fall and rise of your front body with every inhale and feel your back body become heavy towards the floor and your props as you exhale.
And then bring that light of awareness into your mind again and let it rest at your third eye center.
And just feel its glow within that area.
And breathe as if you can breathe into that light that rests into your third eye.
And then move your attention and that light to your throat and neck center.
And breathe as if you can breathe into that energy center.
And then move the light and your awareness to the core of your right shoulder,
Right elbow,
Right wrist,
The tip of your right thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Your right wrist joint,
Right elbow joint,
Right shoulder joint,
Your neck center,
Left shoulder point,
Left elbow point,
Left wrist point,
The tip of your left thumb,
Index finger,
Middle finger,
Fourth finger,
And pinky finger.
Attention back onto your left wrist.
Move the light up to your left elbow,
Left shoulder,
The center of your neck.
Move that light of awareness down to the center of your heart,
Your chest center,
And then move it over to your right chest,
The center of your right chest,
Back to your heart center,
And then to your left chest,
And back to heart center.
Move the light down to your belly center,
The space behind your navel,
And down to your pelvic floor,
The base of your spine.
Move the awareness to your right hip,
Right knee,
Right ankle,
Your right big toe,
The second toe,
Middle toe,
Fourth toe,
And the little toe.
See and feel the lights in your right ankle.
Move the lights and feel it in your right knee.
Feel the awareness in your right hip,
And then feel and see the light of awareness in your pelvic floor,
In the base of your spine.
Left hip,
Left knee,
Left ankle,
Your left big toe,
The second toe,
Third toe,
Fourth toe,
The little toe.
Feel and see the lights in your left ankle joint,
Left knee joint,
Left hip joint,
And to your pelvic floor.
And as you rest your awareness in your pelvic floor,
See that light in the color red.
As you send your breath,
Every breath that you take,
Feel that light resting in your pelvic floor glow a bright red.
And from that point,
Draw a line just to the space below your navel,
Around the area of your very,
Very low back in your sacrum,
And see a light and energy points in the color orange.
With every breath in,
The orange grows brighter.
With every breath out,
Softens within its glow.
And then move the light of awareness to your belly center,
The space behind your navel,
And see the color yellow.
With every breath in,
The yellow glows brighter.
With every exhale,
The yellow softens but stills glows just as bright.
And from there,
Move the light up to your heart center,
And in your heart center,
See the color green.
Whatever your light is,
Whether it's a spark or a flame or a star,
See it in the color green,
Glowing with every inhale,
Softening but staying just as bright on the exhale.
And then move the light into your throat,
See the color blue.
Every inhale,
The blue glows brighter.
And every exhale,
That light softens.
And then as you take your next inhale,
Feel the light move up to the space between your eyebrows,
Your third eye center.
And as you rest your attention there,
See the color violet.
With every inhale,
Guide your breath,
Guide energy into that light,
Allowing it to glow.
Every exhale,
The energy leaves but leaves that light more settled within that space.
And then see all six of those lights that we just explored.
So feeling your root chakra,
The Manipura in the color red,
Resting at your pelvic floor,
The Svanisthana chakra,
Sacral chakra resting at your sacrum,
Your lower belly in the color orange,
The Manipura chakra in the color yellow resting in your belly,
The Anahata chakra resting in your heart in the color green,
The Vishuddha chakra resting in your throat in the color blue,
And your third eye chakra in the color violet.
See those six lights glowing bright with every inhale and softening but staying aglow with every exhale.
And then feel energy down at the very bottoms of your feet,
The soles of your feet and your toes.
And as you inhale,
That energy draws and sweeps up your legs through your torso up to your head.
And then exhale,
It just encapsulates in a very single point at the very top of your head.
Inhale,
Energy draws down from your feet.
And exhale all the way up to the very tip top of your head,
The crown of your head.
And just for the next couple of breaths,
Breathe that energy from your feet,
From your foundation all the way up to your very roof.
Try to find that single point.
See if you can feel it at the very tip top of your crown.
And as you establish this rhythm,
This wave of energy,
See all lights from your roots all the way up to your third eye.
Light up as the light reaches up to the crown of your head.
And then on your next inhale,
Feel the energy starting at the crown of your head.
And as you inhale,
The energy draws down your head to your chest,
Down your torso.
And then exhale down your legs and to the soles of your feet.
So just going the opposite direction,
Inhale energy from the top.
Exhale,
Energy sweeps down to the bottom.
A couple of breaths here.
And as you do this,
Can you see the lights of your third eye all the way down to your root chakra,
Lighting up as the energy draws down from the crown of your head to your feet.
And then from here,
Feel the energy at the top of your head and feel the energy at the bottoms of your feet.
And as you inhale,
That energy draws from the top and the bottom down towards the center.
And exhale,
Lands at the light points within your heart.
So inhale from the top and the bottom.
Exhale down to the very center of your being in your heart chakra.
After your next exhale,
Allow your attention,
Your energy and awareness to settle in on your heart space.
That single point of light in the color green.
And bring to mind that intention that you set at the beginning of class.
That sankalpa,
That heartfelt dedication.
And allow yourself with these next couple of breaths to reaffirm that intention within your heart.
Allowing the intention to glow and blossom with every inhale.
And to soften and settle and imprint within your heart on the exhale.
And starting your awareness on your hearts.
On your next inhale,
Feel the energy draw up and draw down your spine from your heart.
And as you exhale,
The energy lands at your feet and at the top of your head,
Your crown.
So inhale moving energy from your heart and outwards to your feet and to the crown of your head.
And as you do this,
Imagine that intention,
That sankalpa spreading within your entire being.
Spreading to the all energy points that we explored in this session.
And allow your entire body,
Allow your entire being to be infused with the energy of your intention,
Your sankalpa.
And then take a slow deep breath in.
Pause at the top and then just allow everything to go with the next exhale out through your mouth.
Just take a moment to observe,
Notice where you're at,
Notice how you feel.
And just for these next few moments,
Just let yourself rest.
Just letting yourself be here.
You you you Take a slow breath in and a slow breath out.
Take a moment just to notice how you feel internally within your physical body,
Within your energy and in your head space.
And then just feel the touch points that you have with the floor.
Just getting a sense of your physical space.
And using all five of your senses,
See if you can get a sense of the room around you that you're in.
Any sounds,
Any smells,
Any feeling across your skin.
And slowly begin to bring some gentle movement starting at your fingers and your toes,
A circle of your ankles and your wrists,
Maybe a gentle tilt of your head from left to right.
And then draw your knees into your chest,
Roll to one side or the other,
And then press yourself up to find a seat.
Draw your hands at your heart,
Bow your head down towards yourself,
Acknowledging your effort and your energy,
Giving yourself gratitude for showing up for yourself today.
Thank you so much for sharing your practice.
Namaste.
