Hi,
I'm Viona and today we'll be practicing star breathing.
This practice is inspired by yoga nidra and body-based visualization techniques.
It helps to bring your body into deep rest by guiding your breath to different points of the body like tracing a five-pointed star.
So we will begin by breathing into the center of the body then exhaling out to five points separately by order.
Those include both legs,
Both arms and the crown of the head.
It is a powerful way to relax your whole body and ease into deep rest.
You can practice this for shavasana after yoga before sleep or any time you need a rest.
When you are ready,
Let's begin.
Let's begin by find your laying down position.
You may bind the bolster and place it under your knee so your lower back is touching the ground and just lay down here.
Totally relax your body.
May wiggle side to side first around your hips area.
If you don't have a bolster,
A pillow can work too.
Close your eyes.
Take a deep inhale here into your belly.
Both hands can be placed on top of your belly.
Feel the belly rise and as you exhale,
Belly falls.
A couple more times here.
Inhale,
Belly rise.
Exhale,
May sign out from the open mouth.
Two more times.
Inhale,
Exhale.
Last time,
Inhale,
Exhale.
Good.
Now place your hand on top of your chest.
We just close our mouth,
Breathe in and out through our nose.
Take a moment to just slowly feel your breath,
Feel your chest rise and fall as you inhale and exhale.
Just be at the present moment.
You may relax for your top of the head.
Relax in between your eyebrows.
Your eyes feels relaxed.
Relax your jaw.
Your lips.
Your neck feels relaxed.
Relax your shoulders.
Really feel that shoulder sinking down towards the ground.
Relax your upper chest.
The upper chest,
Feel the warmth of your hand.
Sensing.
Your upper chest and your whole chest area.
You may sense your heartbeat.
The clothes touching your skin around the chest area.
Now take three deep inhaling towards our heart.
Inhaling to our heart and exhaling as if the heart is the energy center.
Spreading energies towards every corner of your body.
Your legs,
Your arms,
Your head.
Two more times here.
Inhaling to our heart and exhaling.
Spreading the energy towards every corner of our body.
Last time here.
Inhaling to the chest,
To the heart.
And as you exhale,
Release your hand down on the mat.
Spreading the energy to every corner.
You may notice that you have five key corners.
Your right toe.
Your left toe.
Your left fingertips.
Top of the head.
And then the right fingertips.
Sensing your whole body sinking down.
Now we will start breathing.
Now take an exhale first wherever you are.
Inhale from the top of your right toe.
Inhaling through your right leg into your heart.
And then exhaling from the heart towards your right toes.
Relax your whole right leg.
Right knees.
From your right toes.
Feeling the whole right leg relaxed.
Now towards your left leg.
Your left knee.
Your left ankle.
Left toes.
Inhaling again from the left toes.
Left knee.
Inhaling into your heart.
And exhaling.
Relax your left knee.
Sensing that the whole left leg feels relaxed.
Just take a moment here.
To feel that the whole lower body feels relaxed.
The whole hips area.
Your pelvis area feels completely relaxed.
Relax your belly area as well.
Completely relaxed.
Inhaling into your chest area.
Into your heart.
And exhaling towards your right arm.
Your right shoulders.
Right elbow.
Right fingertips.
And the whole right arm feels relaxed.
Completely relaxed the right arm.
Just a couple more breaths here towards your right arm.
At your own pace.
Now inhaling to your heart center.
And exhaling towards your left shoulders.
Your left elbow.
Left fingertips.
Big inhaling here.
And exhaling.
Relax your whole left arm.
Just a couple more breaths here.
Of your right and left arm.
Breathe in towards your chest.
And deep into your heart center.
Breathe out through your shoulders.
Feeling the air moving up towards your neck.
Your jaws.
Your face.
The center of your eye.
The top of your head.
Completely relaxed and imagining the air travel into every corner of the top of your body.
And inhale to your heart center.
And then exhale towards the top of your head.
Completely relax the top part of your body.
You only sense the moment of now.
Feel the whole body is present.
It's grounded.
Feel the one with your breath.
With your body.
With your next deep inhale.
Inhaling that deep sense of appreciation.
Appreciate your heart.
Appreciate your body.
Appreciate the present moment.
And appreciate you take time to be with yourself.
To connect.
Deep exhale spread that appreciation energy to every corner.
To five branches of the star of our body.
You may stay in this practice.
Stay in this nine down position as long as you want.
Light and wisdom be with you.
Thank you so much for practicing with me.
Namaste.
If you wanna finish your practice and go up,
You may lie down to your right side first.
Just take a moment here.
When you are ready,
You can slowly come up to a sitting posture.
Palms to the center of our heart.
Let's take a deep breath in here.
Into the heart.
Just really take this moment to feel that sense of gratitude.
The sense of appreciation energy throughout our body.
You may take a moment here to just reflect what you would be feeling gratitude for.
It can be anything from people around you,
The environment,
And lastly don't forget yourself.
For the mother earth of holding all of us.
Thank you for staying up until here with me.
