Afternoon and Evening Recalibration

You can use this practice in the evening, when you get home, or anytime you need a grounding, balancing reset.

It is an amazing practice to re-adjust the entire body and mind, regulate the nervous system and literally shake the day and tension off.

This practice includes:
a short shaking practice
a few minutes of Bhramari Pranayama
a short Yoga Nidra meditation

Please sit with your hips more elevated than your knees, your spine long and your lungs and chest open.
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The information presented is intended for educational purposes only to enhance understanding of Yoga and Ayurveda and is not a substitute for medical advice, diagnosis, or treatment.
Always seek the advice of a qualified health provider to ensure this is safe for you.

Transcript

This is an evening practice. This is a practice to shake off the day, To re-regulate energy so that the evening can lead to restful sleep. So we're going to start with, Start my little timer, And then we're going to start with shaking. So come to stand and then start to shake your arms. Shaking is actually a really beautiful practice. It really is regulating for the nervous system. I'm going to see how it goes with a microphone as I start to shake. So go ahead and shake your head, Your hands, And your arms very vigorously. And you can start to shake your feet too. And you can jump, You can move your legs, You can move your hips, You can shake your entire body. And the idea is that there are no rules, But see if you can stay with it for a little bit longer. We're going to do a full minute. So go ahead and keep shaking. You can start to shake your entire body. Shake, Shake, Shake, Shake, Shake. And the key is not to stop. So even if you feel silly, Even if this is really, Really weird, And it is, Let's be honest, Just keep shaking. We got ten more seconds. Nine, Eight, Seven, Six, Keep shaking, Five, Four, Three, Two, One. Beautiful. Just stand, Eyes open or closed, And notice. There's a lot of buzzing, A lot of circulation in my body right now. So notice how that feels for you, What is happening. And then very quietly go ahead and come to sit down wherever you're sitting, Where you can have enough space in your spine to do a little bit of breath work. And let yourself settle, Let your energy settle. Close your eyes if that's a good fit. You might notice that it's actually hard to settle. That's okay, Because where we're going to go is towards Brahmari, Brahmari pranayama. Brahmari is buzzing being. It's a practice that is really, Really regulating for the nervous system. It is the most beneficial practice to regulate the nervous system. It's a normal inhale through the nose, And the exhale is a buzzing sound in the mouth with the mouth closed. And you're going to probably feel that buzzing throughout your body too. So we'll take a normal breath in together, And a normal breath out. And then a really spacious inhale for Brahmari. We might be at different paces over time, That's okay. And exhale. There's a gentle, Tiny contraction of the belly at the end of the exhale. And then the inhale comes naturally. We'll be here for about five minutes, So keep going at your own pace. You might stop before me, You might stop after me, That's okay. Spacious breath in, And then the buzzing as you breathe out. Soften your face. Keep going, Don't stop. Let's do five more, Possibly very slow and long. And get really, Really still here. Notice how that buzzing has traveled through your entire body. If you don't feel a radical shift, That's okay, But if you do notice a shift, Ground into it. Bring your awareness to the center of your forehead, That space in between your eyebrows, The third eye. Soft and gentle awareness there. Let that awareness travel to your throat. Without doing anything special, You notice expansion, Spaciousness, As you bring your awareness to this point. Let your awareness travel to the center of your chest. Without any effort whatsoever, There is more space, More ease, Because you bring your awareness to that point. Awareness gently travels to your right shoulder, To your right elbow, To your right wrist. Nothing in particular, No effort, Just that gentle, Spacious awareness up to the right elbow, Right shoulder, And center of your chest. Awareness travels to the left shoulder, Left elbow, Left wrist. No effort, Just easeful, Spacious awareness. Traveling to the left elbow, Left shoulder, And center of your chest. Awareness traveling down to your belly, To your pelvis, Grounding you, Anchoring you, Stabilizing you, Up to the chest. With no rush or effort whatsoever, Awareness travels to the throat, To the third eye, And to the crown of your head. There's no effort. There's stability. There's ease and there's flow. Take a gentle breath in, And a gentle breath out. You're very welcome to stay here for as long as possible. And when you feel ready, You can open your eyes and come back to the room.