Namaste,
Today we'll be practicing sense your being.
So go ahead,
Find a comfortable position,
Just sitting straight.
Sense your spine first,
May take a deep inhale here,
Feel that your chest rise.
And as you exhale,
Chest down.
One more time,
Inhale,
Chest rise,
And exhale,
Chest down.
Five more times here,
Inhale,
Chest rise,
And exhale,
Chest down.
To sense your being,
Is to sense every sensation,
Emotion that we have,
Is to observe,
And is to simply be.
So we'll start with first step,
To sense your breath.
If you take a deep inhale,
Sense your chest rise gently as you inhale,
And sense the air coming into your body,
Through your nose,
Down towards your chest,
And maybe your diaphragm.
And as you exhale,
Chest down,
Feel a sense of release.
Continue,
Inhale,
Chest rise,
And exhale,
Chest release.
Five times here,
Inhale,
Chest rise,
And exhale,
Chest falls.
Couple more breaths here,
At your own pace.
Now we bring awareness back to our spine.
Just as you inhale,
Sense someone pulling you up from the top of your head,
Trying to lengthen your spine.
And as we exhale,
Sensing the point of the base of our spine,
The tailbone area.
Now as we inhale to the tailbone area,
Sense the base of your spine,
And exhale from the base of your spine out towards your top of the head.
So inhale to the top of your head.
And exhale down towards your tailbone.
Inhale to the top of the head.
Lengthen your spine,
Exhale to our tailbone,
The base of the spine.
Three more breaths here.
Inhale.
Exhale,
The base.
Inhale,
Lengthen.
Exhale,
The base.
Two more times,
Inhale,
Lengthen.
Exhale,
The base of our spine.
Last time,
Inhale,
Lengthen,
And your eyes slightly rolling up,
With your eyes closed towards your third eye,
The area in between your eyebrows.
Continue inhaling until you cannot inhale anymore.
And as you exhale,
Release all shoulder down,
Base of the spine.
Sensing the space in between your neck,
Your shoulders,
Your chest area.
Sensing your whole being feeling more light right now.
And take a moment here to just sense your hearing.
The sound that is happening around you.
Any surrounding sound at all.
You may start with the sound that is happening just near you.
It can be the bird chirping,
The car far in distance,
People talking,
Walking.
Or maybe the sound of the tree that is dancing with the wind.
Trying to relax in between your eyebrow area.
You may also have a sensation that your hearing gets expanded,
And you're really able to absorb all that you can hear.
Trying to cultivate a sensation where you are part of all this sound.
You're in them,
Within them.
Even though there is sound,
You may sense a very deep quietness.
If you would like to adjust your sitting posture any time,
Feel free to.
It's always good to lengthen your spine.
Remind yourself of the base.
You may also have a sensation where you just simply feel your breath.
You connect and able to observe your breath.
This is the feeling of being at the present moment.
The feeling of just being.
You may continue this practice for as long as you want.
Thank you so much for practicing with me today.
May love,
Light and wisdom be always with you.
Namaste.
