Music Come to a comfortable position,
Either seated or lying down.
Close your eyes if you'd like.
Take a few moments to witness your breath.
Each inhale that enters your body.
And each exhale as it leaves your body.
During today's practice,
We will release tension that you may be experiencing.
So you feel more grounded,
Balanced,
Aligned,
Receptive.
Nasa means placement,
As in a way you place an object with reverence,
Like a candle on an altar.
Like this we will place our attention along different points in the body.
To begin,
Move your hands to one place where you feel tense.
Maybe the space between your brows,
Your neck,
Your chest or between your shoulder blades.
Or lower,
Like the hollow between your ribs,
The middle of your back,
Below your navel,
The base of your spine,
Your pelvis.
Bring your awareness,
Your mind's eye,
Your consciousness to this place where you feel tension.
See this as one point along the lines of your body that weave together bringing sensations of temperature,
Tingling,
Pressure,
Sense of space.
Each of these points corresponds to a different chakra or meridian or an intersection of energy in your body.
Now let your hands rest comfortably and find stillness as we meditate.
Starting with your heart.
On your next inhale,
Bring your breath and your awareness directly into your heart.
Let your exhale rise up to the crown of your head to be released.
Inhale into your heart and exhale to the crown of your head and release.
See the inhale as it flows into your heart and then hold the breath there as it radiates from the front of your body to the back of your body.
And then exhale releasing the breath of your spine through the crown of your head.
If this gets too confusing,
Simply breathe into your heart.
Now move your awareness into your pelvis,
Your groin,
Your hips.
On your next inhale,
Bring your breath and your awareness directly into the lowest part of your torso.
And let your exhale rise up your spine to the crown of your head to be released.
Inhale into your pelvis and exhale along the back of your body to the crown of your head and release.
Witness the inhale as it flows into your pelvis and hold the breath as it radiates like a golden square.
Like a stable,
Grounded square.
And then exhale releasing the breath up your spine through the crown of your head.
Again,
If it gets too confusing,
Simply breathe into your pelvis.
Now move your awareness into your lower belly below the navel.
On your next inhale,
Bring your breath and your awareness directly into the belly.
And let your exhale rise up your back to the crown of your head to be released.
Inhale into your belly and exhale along the spine to the crown of your head and release.
Witness the inhale as it flows into your belly and hold it there.
Letting it radiate like a silver crescent moon pointing up.
And then exhale releasing the breath up your spine through the crown of your head.
Continue like this.
Now move your awareness into the space above your navel.
The hollow between your ribs below the tip of your sternum.
On your next inhale,
Bring your breath and your awareness directly into this diaphragm,
Your solar plexus.
And let your exhale rise up your back to the crown of your head to be released.
Inhale into the space above your belly and exhale along the spine to the crown of your head and release.
Witness the inhale as it flows into the belly.
Hold the breath letting it radiate like a red triangle pointing down.
And then exhale releasing the breath up your spine through the crown of your head.
Continue like this.
Now move your awareness into your heart center,
The thoracic cavity.
On your next inhale bring your breath and your awareness directly into the heart.
And let your exhale rise up your back to the crown of your head to be released.
Inhale into your heart and exhale along the spine to the crown of your head and release.
See the inhale,
Witness it as it flows into your heart and hold the breath letting it radiate like a pure blue star.
The six points like a compass at your center and then exhale releasing the breath up your spine through the crown of your head.
Continue like this.
Now move your awareness into your neck,
Your jaw.
On your next inhale bring your breath and your awareness directly into your throat.
And let your exhale rise up the back of your neck to the crown of your head to be released.
Inhale into the base of your throat and exhale along the cervical spine to the crown of your head and release.
Witness the inhale as it flows into your throat,
Hold the breath letting it radiate like a small delicate egg with a dove gray shell.
Then exhale releasing the breath up your neck through the crown of your head.
Continue like this.
Now move your awareness into the space between your eyebrows.
Let the skin between your eyes grow smooth and wide.
Let your consciousness descend deep inside your head.
On your next inhale bring your breath directly into the center of your forehead and then drift towards the cavern in the middle of your brain towards the pineal gland associated with dreams and light.
Let your exhale rise up to the crown of your head and beyond to be released.
Inhale into the wide expanding space between your brows and exhale to the crown of your head and beyond to release.
Witness the inhale as it travels and flows to the depths of your brain towards a gland that touches dreams and light.
Hold the breath there letting it radiate with a brilliant beam of violet light and then exhale releasing the breath up to the crown and beyond.
Continue like this.
Now move your awareness into the crown of your head.
On your next inhale bring your breath and your awareness directly to the crown of your head and let your exhale rise up and release towards the universe.
Inhale into the top of your head and release up towards the universe.
As you inhale hold the breath letting it transform into a lotus flower with a thousand petals each petal more beautiful than the last.
And as you exhale release the breath up towards the universe.
Continue like this.
For the last minute of practice allow your awareness to expand to include all of the body all of the spine.
Let your awareness go where it's drawn let your consciousness flow and expand in the space that is your body beyond the space contained by your body.
Witness listen to the rhythms of your breath.
Release effort.
Feel stillness.
Now slowly move your hands to your heart center and inhale deeply.
Exhale completely.
Inhale deeply.
Exhale completely.
Inhale deeply.
And exhale completely.
You may now release this nyasa meditation.
Namaste.
