Yoga For Recovery | Step 2: Restoration

This gentle, 75-minute yoga practice integrates the spiritual principle of Step 2 Restoration ("Came to believe that a Power greater than ourselves could restore us to sanity") with guidance from Patanjali’s third yoga sutra, pranayama (breathwork), and Ananda Yoga postures to help you return to your essential wholeness.

Transcript

Hello, Great souls. So let's come into a standing. Standing or seated, We'll come into a moment of centering ourselves. So feet connected to the earth. Shoulders relaxed down from the ears. Belly relaxed as you breathe. Top of the head lifting toward the sky, Lengthening the body, And then relaxing. And as you stand or sit, Just notice how you feel in this moment, How the body feels. Quality of the breath as it flows in and out. The heart center, Just checking in with the heart. And checking in with the mind. Another deep breath. In and out. And if the eyes are closed. When you're ready, You can open them again. Okay, So as I was preparing today for class, I'm going to get our sheet of paper here from the manual in the course. And if you took the recent course, You will have a a handwritten sadhana. So there's video sadhanas and then every unit has a written out sadhana that just to give a variety of things that you can practice. I was looking at that today, So I'll come back to that in a moment. And the quote for step two. Restoration is from Patanjali's Yoga Sutras. And then the seer abides in his true nature. So the idea being that we're resting in our deepest, Highest self. Relaxing. In that. Place of inner knowing, Inner wisdom, Inner light, Inner freedom, Inner strength. Divine power, All the eight aspects of God. Are found deep within ourselves. So step two, Restoration, Is a practice of finding our way back home, Finding our way back to ourself. And as we practice today, I'm just wanting to have us. Kind of bring that into our practice a homecoming coming back to yourself so as you move through the postures move through the warm-ups. Watch the breath, Consciously breathe, A sense that all of this is to help you connect with your deepest self. And then in the home practice sadhana, The written out, The sadhanas were different. Depending on the unit, Sometimes if it was yoga postures, It would be sometimes 20 to 30 minutes. That's what this one is. Other times, A little bit longer. But the thing I keyed in on today when I was looking at it is a practice called the breath of joy. And the breath of joy can be practiced seated or lying down in Shavasana. I'm going to guide us through that today. And what I will say is that because within us are any of the eight aspects which we revisit in step two. You could substitute joy if you don't resonate with that. I mean, If you're open, Give it a try. That's what this practice is. It's called breath of joy. But you could replace that with peace or wisdom if you wanted or calmness. So you can pick a different quality of the divine if you like. Okay, And anything else I'm gonna say? Nope, I just wanted to start with that one. So even if you didn't take the course, You'll get a practice of breath of joy today. So coming into a comfortable seat. Or coming into Shavasana. So I think I will, Actually, So that I can look in your direction, I'm going to be in a seat. You can stay seated. What I will say about sitting is that we are working with the diaphragm. So sometimes in a seat, It's not as easy to do. But it's fine to do. So you choose that. So take a moment and bring yourself either into a comfortable seat or Shavasana. And it looks like you guys are. I'm going to have this. In front of me. So the first thing that we do. And if it's comfortable, Close the eyes. Begin to inhale slowly and deeply and diaphragmatically. The deepest breath that you can, In and out. We'll do this for a little bit because sometimes it takes a little bit. To really engage a strong flow of prana. With the breath. So filling up the lungs completely. Keeping the belly relaxed so the diaphragm can move. Outward as the breath comes in. And then as you exhale. The diaphragm moves inward as the breath flows out. So starting with slow rhythmic. Deep diaphragmatic breathing through the nose. Feel that you're not only bringing in oxygen and prana. But you're also bringing in for quality of consciousness of joy. So first it's the air. And within. That is prana, Life force, Divine energy. Oxygen. And in addition to that, The quality. The divine quality of joy. Which is inherent in prana. Allow this joy. Through your breath. To fill not only your lungs, But every cell of your body. From your feet all the way to the spiritual eye. Focus this breath of joy at the spiritual eye. And hold it there without strain. Feel that you're burning up in the blaze of divine light. Any contrary thought or quality. So as you inhale. Joy is filling the body, Rising through the body, Coming to the spiritual eye. An inner fire. Burns all contrary thoughts. Ideas. Any obstacle, Any inner obstacle to joy. Without strain, Just the joy itself does this. As you exhale, Joy is moving, Flowing through the body. A few more breaths in this way. Inhaling, Welcoming the quality of joy. Drawing it up to the spiritual eye, Feeling the inner light. Burning up. Any thought or feeling. Anything within you that might be obscuring. That inner joy. Exhaling joy flowing through the body. In addition to this, The next time, A little addition to the practice is when you inhale and bring the breath in and come to the spiritual eye and visualize this divine inner power. Joy. Filling your consciousness. When you exhale, Forcibly exhale. Push the air out strongly rather than a relaxed exhalation. Expel. Forever from your body and mind, The last vestiges. Of negativity or thoughts of weakness. Inhale dynamically the power of joy. Awakening within you. And when you exhale, Just feel that joy strongly. Moving through the body. Clearing the body, Clearing the heart, Clearing the mind of any debris. Preventing you from feeling joy. Each breath a breath of joy holding this at the spiritual eye. And as you exhale, Consciously release. All that you feel ready to be free of. We'll do this a few more times. When you feel complete with the practice, Let that go. And simply rest. With natural breath. Imagine yourself bathed in light. Healing energy. Supporting you. Holding you. Restoring you. Deep, Full breath now. One more time, In and out. And then when you feel ready, Visor closed. You can open them again. Okay, So Breath of Joy, That's a practice for you. And it's something you can do at other times, Especially if you resonate with that. If not, You just might try it as something. It's one of the tools of yoga as a way of increasing and awakening to the qualities of the divine within us, Beginning with the practice of Breath of Joy. Okay, So from here, We'll come into Cat-Cow. If you prefer being in the chair or standing. I'm just going to put this to the side. You can, In the chair. Make sure you can see me, You can. I'm off to the side here, But you can arch the spine and round the spine. If you're sitting in the chair, Arch the spine, Round the spine. On the floor. Come into tabletop position. And the same thing, Arching the spine. This is the exhale. And swaying the spine. So in the chair, You could also do it standing, Holding the back of the chair. Here we go. So as you practice, Notice how it feels to move your spine. See if you can sense prana flowing through the body. And the spine as you move. You can pause in either direction. Maintaining an arch or a sway, If it feels good for your body. If you pause, Keep the breath flowing. We'll do this a few more times. This is a way to move. Energy. Life force and prana through the body, Releasing tension. Helping you to connect with a deeper reality within you. OK, We'll come back to neutral. So if you're on the floor and it's OK for you to be on your knees, You'll have your left leg behind you. And your right leg in front of you. Let me see. Yeah, There we go. Now, If it's better for you to be standing, Not on your knees, You can do this. You do a high lunge, Right? So on the floor. And the back foot, The top of the foot is on the floor versus toes turned under. So that back foot is relaxed. Hands can be resting on your thigh. Resting at your hip. Folded together at the heart center or above you. So this is Virabhadrasana. Modified on the floor. It could be practice standing if that's better for you. The affirmation is, I attune my will. To the source of all power. If you're standing, Make sure your knee is going in the direction of your toes. I attune my will. To the source of all power. Feel yourself consciously aligning. With the infinite source of the universe. Which is within you as well. Then we'll inhale, Lengthen, Exhale, Arms down. If you're on the floor, You flex your foot. If you're standing, You can do the same thing. It's a little tricky with balance, So you might want to have a chair you can hold onto if you're standing. You'll lengthen the spine. And exhale forward just a little bit so you keep the spine neutral, Stretching the back of the leg. Very good. You can have, If you're standing, You can have your hands pressed on the top of your thigh. It's another way to have balance if you're not holding onto a chair. And just be careful either way on the floor or standing that you don't overstretch. Deep, Full breaths in and out. And then we'll come back to neutral. And we'll go to the other side. I'll face you this time. So now we're going to have. The opposite leg behind. Let's see, I did that already. I always get twisted around a little bit. Yeah, That's it. Okay, So right leg is behind and left leg is forward. Hands can be on the thigh. At the hips, Heart center, Or above you. The gaze of the eyes is relaxed and uplifted. You're tuning in consciously. The affirmation is, I attune my will to the source of all power. With restoration in particular, I like to add my thoughts, My energy. This is where It's a moving, It's a blend of step two and step three. This is a perfect pose for step three, But it applies to step two. Restoration, Tuning in to the source of all power. Is tuning into the source within you. As well. I attune my will. My life, My energy. To the source. Of all. And feel that you're drawing this divine energy into the body, Into the heart, Into the mind. And as you do, It awakens it. Within you. Few more breaths. Inhale, Lengthen. Exhale, Arms down. On the floor, We flex. The foot standing as well. If you're standing hands here on the thigh, You could do this on the floor as well. We lengthen the spine and then leading with the heart, Come forward just enough to stretch the back of the leg. Shoulders relaxed down from the ears. Just notice how it feels to gently stretch. Back of the leg in this way. See if you can sense energy also rising up the spine. Deep, Relaxed breath. Very nice. Okay, We'll come back to neutral. So here we can, We're going to practice Parigasana. And this will be either on the floor, On your knees, Or in the chair. It's very similar. So I'm gonna show you on the floor and the chair. So on the floor, I'm going to bring my left leg out to the side. The palm of the foot can be on the floor or it can be lifted. You could place a blanket underneath it as well. Left hand is here. The right arm comes up. And we go over towards the left. And then if I like, I can rotate my head to look to the sky. If you have followed me into the pose, Stay there. If you haven't come into the pose yet and you're deciding what to do, I want to show you in the chair. Very similar. Right knee is forward, Left leg to the side, I sweep up. I come to the side, I'm reaching through the fingertips, Looking straight ahead. Or rotate up. Very nice, Breathing deeply. Beautiful. So opening up alongside the body. Waves of joy. Surge upward in my spine. So all that joy we were awakening. Right, Now it's surging upward through the spine. Waves of joy. Surge upward in my spine. Swami Kriyananda said that's what's happening here. In this asana, Even if we can't feel it. Joyful waves of energy. Are being released within us in this pose. Parigasana, The gate post. Waves of joy surge upward in my spine. When you're ready to come out, You'll inhale up. Bring the arm down. In the chair, The knees are side by side, Palms turned upward. On the floor, You sit He, Um. . . Buttocks on the heels and you could sit on a bolster if that's more comfortable. So Vajrasana on the floor or in the chair. Taking a moment to feel into the inner reality. That's happening with our practice. It's a training of our consciousness. We begin through yoga practice. To become very sensitive. To the movement of prana within us. It's a practice, So never be concerned if you can't feel it. We practice listening for it. Waves of joy surge upward in my spine. By mentally affirming the affirmation, We give the mind. An opportunity to attune. To a very high vibration. All of the affirmations are very high vibration. Very nice. We'll go to the other side. So if you're on the floor. We're going to. . . Or in the chair, It's the left knee now faces this way. And the right leg comes out to the side. And the right hand will rest on the thigh. We sweep the arm up with an inhale. And then come over, Reach through the fingertips. So the body is in the position of a wave. And you can look straight ahead or rotate to look up to the sky. If you're looking up, Don't look at your hand. That's a little too much. You're kind of looking in front of the hand. Toward the sky. Eyes can be open or closed. It is a little bit of a balancing pose. So if you feel wobbly at all, Keep the eyes open. That'll help you. Deep, Full breaths in and out, Cleansing breaths. Waves of joy. Surge upward in my spine. Waves of joy. Surge upward in my spine. Very nice to come out we inhale up. The arm comes down. Come into Vajrasana on the floor or in the chair. Palms turned upward. If it's comfortable, Close the eyes. Breathing deeply in a relaxed way. Mentally affirming. Joyful waves of energy rising within you. Waves of joy. Surge upward in my spine. Very nice. So from here, We'll come into Ustrasana, The camel pose. And if you're in the chair, I'm going to turn to the side to show you. The hands come partway back. You might want to sit forward in your seat. Hands are partway back or all the way back. And you lean forward with your heart center. So that'll bring you into Ustrasana in the chair. On the floor, You could have, If you have a bolster or pillow, You could have it behind you. You could turn the toes under, Bring hands back to the heels with toes turned under, Or all the way back to the feet. But we begin with the hands on the pelvic rim. And they can stay here the whole time. So you don't need to move them off the pelvic rim. So we bring elbows toward each other and the hips come forward. So the hands can stay here and you lift your heart to the sky. If you're in the chair, Very nice, The hands are behind you and you're reaching. The heart forward. In the chair, You're lifting the chin just slightly. On the floor, Be careful not to drop your head. Use the muscles in the neck to support the head. We visualize here. That we are bathed. And divine healing energy and light. Mentally affirming, With calm faith. I open to thy light. With calm faith. I open to thy light. Every cell of the body filled with divine healing energy and light. With calm faith I open. To thy light. Mentally affirming that there is divine light. This is the practice of step two, We came to believe. A power greater than ourselves exists. And it will guide us back to inner wholeness, Inner freedom, Inner joy, Inner light. With calm faith I open to thy light. When you're ready to come out, You'll inhale up, Spine is neutral. On the floor, The buttocks once again comes back to the heels, Palms turned upward. In the chair, We're seated with hands resting on the thighs. After Ustrasana in particular, Pay attention to the spine and see if you can sense energy. Rising. Of itself. Guide the energy to the spiritual eye. The inner light. The seed of super-consciousness, The doorway to infinity. The doorway to our highest self. Relaxed, Deep breaths in and out. Taking a moment here. Closing the eyes if it's comfortable. Resting in the light. With calm faith. I open to thy light. Very nice. From here, We'll come into Balasana, The Child's Pose. So whether we're in the chair or on the floor, We're going to lay our torso across the thighs. In the chair, The arms are at the side, Sometimes in front. It's just a sense of full relaxation, Dropping the head. On the floor, We lift and lengthen the spine. Either way, We lift and lengthen the spine. That's the inhale. As we exhale, The hands come behind us and we lay the torso across the thighs. And drop the forehead toward the floor. Body is relaxed as you breathe. The affirmation is I relax from outer involvement. Into my inner haven of peace. Consciously letting go. Thank you. When you're ready to come out, You'll slowly inhale up. Palms resting on the thighs. Pause just for a moment. From here, We'll come into downward facing dog. So you can, If you're on the floor and it works for you to come into tabletop position and rise into downward dog, I'll show you that. You can also stand, Face the chair, Place your hands on the seat of the chair and walk your buttocks away and bring your head down so that the ears align with the upper arm. So on the floor, Tabletop, Toes turned under, Press down on the balls of the feet and lift the hips and buttocks up to the sky. Shift the weight of your body back a little bit towards the legs, Just so both legs and arms are supporting you. Ears are in alignment with the upper arms. The legs can be straight or the knees can be bent. Whatever feels best for you, For your body. Breathing deeply. The affirmation is calmness radiates. From every fiber of my being. Calmness radiates. From every fiber of my being. When you're ready to come out, You'll walk your feet towards your hands. And slowly bring yourself up into standing. Coming into Tadasana. Finding your center. Lifting the gaze to the spiritual eye. Welcoming each of these divine qualities. Starting with joy. Welcoming light. Affirming peace. Now calmness. Each of the qualities of the divine. Cultivated in our practice. Helping us to connect with these. Inner realities. Of our own highest self. Very nice. Okay, From here we'll practice Trikonasana, Triangle Pose. And as a reminder, I'm going to have the chairs close enough. You can practice this. With the seat of a chair. I'll just bring it a little closer for you. So we're going to turn the left foot out. If you're using a chair, You want to make sure that you can reach it. So you can reach the seat of the chair or the back of the chair, If that's what you're using. The position of the body will be the same. So I look down to make sure that my heel, The left foot lines up with the instep of the right. Bend that knee just a little bit. And then bring the torso back towards the front with the knees still bent and then straighten the legs. This helps to open the hips. We'll inhale, Arms up. Palms together. Lengthen. Turn the hands towards the front. Exhale down to shoulder height. Reach and tilt the hip. Left arm comes above the head. The legs will eventually stop you. When they do, You bring the hand down. Top of the chair, Seat of the chair, Or your legs. Looking straight ahead, Or you can rotate your head to look up to the sky. You can keep your right arm extended above you or bring that down to your hip. Very nice. In this pose. We're flooded with joy. Energy and joy flood my body cells. Joy descends to me. Energy and joy flood my body cells. Joy descends to me. I'd like to visualize each of us in a waterfall of joy. Rejuvenating, Revitalizing. Renewing. Every cell of the body. Clearing and cleansing. And freeing the heart and the mind. Just as an invigorating waterfall can do. Energy and joy flood my body cells. Joy descends to me. When you're ready to come out, You'll inhale up. Bring the arms back to neutral, Exhale down. And pause in a relaxed way. You can keep the legs in a wide stance or come back to Tadasana, Legs hip width apart. Be here for just a moment. If you feel stable in your stance, You can close the eyes for a few breaths. Energy and joy flood my body cells. Joy descends to me. Okay, We'll go to the other side. So now turning the right foot out. Line the heel with the instep of the left, Bend the right knee, Bring the torso back towards the front and straighten that leg. Inhale, Arms up, Palms together. Lengthen, Hands towards the front. Exhale down to shoulder height. Tilt and reach. Take your time, Let the body guide you. At a certain point, It'll stop. Find the position for your hand that feels right for you. On the chair, On your legs. Left arm above you. Or down at your hips. Looking straight ahead. Or rotating the head to look up toward the sky. Mentally affirming energy and joy. Flood my body cells. Joy descends to me. Energy and joy. Flood my body cells. Joy descends to me. A few more breaths. We'll inhale up. Bring the arms down, Turn. Both feet towards the front. Remaining in a wide stance or come into Tadasana, If you come in. Just bring the legs back. Body relaxed. Breath relaxed. Energy and joy flood my body's cells. Joy descends to me. Very nice. From here we'll practice Natya Rajasana. Now you could, Another option for you is the standing warrior that some of you practiced already. I'm going to show you the modification for this, Which is a way to protect the knee. So if I'm practicing using the chair. One way to do that is have my left knee on the chair. And my right leg in front. And then I extend my right arm out and I'm holding the back of the chair. And that gives me the arch. And then when I come out. I pause and go to the other side. Another way to use the chair. Is hold the back of the chair. I'm standing on the right leg. Left leg behind holding the ankle. And I can keep my hand on the chair the whole time or raise the arm out in front of me, Above the head. So find the position. The practice that works for you. If your knee is on the chair, I think you have that. Left knee is on the chair, Right leg in front. If you're standing, Left leg behind you. That's it, Lifting the heart. Beautiful. The affirmation is, While I move through life, I remain anchored in my highest self. So here we are practicing restoration. While I move through life. I remain anchored in my highest self. Very nice. When you're ready to come out, You'll come to Tadasana. You can hold on to the back of the chair. Or have your arms at your side. Pause for a moment. Just notice how you feel. If it's comfortable, Close the eyes. While I move through life, I remain anchored. In my highest self. Very nice, We'll go to the other side. So I just want to show you that. So again, If I'm using the seat of the chair, My right knee will be on the chair. My left leg in front, My left arm extended. If I'm standing. I'm standing on the right. Left leg rather and right leg comes behind. Holding the back of the chair. For balance or racing the arm above you. Tilting forward. Keep the breath flowing. The affirmation, While I move through life. I remain anchored. In my highest self. While I move through life. I remain anchored. And my highest self. Very nice. When you're ready to come out. Come back to Tadasana. Arms resting at your side. Pause for a moment. While I move through life, I remain anchored. In my highest self. Very nice. So from here, We're going to practice a spinal twist. And you can practice this in the chair or on the floor. First, I'll show you the chair. And then I'll show you the floor. So in the chair, Knees can be side by side. Or you can take left leg and cross it over the right, Lift and lengthen, And with three breaths, You'll rotate towards the left, Eventually turning your head to look over the left shoulder. And then you'll do the opposite for the right side. On the floor. And a way to come down to the floor is use the seat of your chair. For stability. So on the floor. Arms are out to the side. Feet are on the floor, Knees are bent. You can release both knees to the right. Or cross left leg over the right. And release to the right. Lift and lengthen and turn to look over the left shoulder. Adjust the upper back. To keep shoulder blades close to the floor. The affirmation. As I open to the flow. Of God's life within me. Whether we're in the chair or on the floor, We can use the same affirmation. I open to the flow. Of God's life. Within me. Flowing with divine energy. Flowing with grace. Eye open to the flow. Of God's life within me. But come out of the pose, Inhale, Bring the knees back to center if you're on the floor. As you exhale, If you're seated, Untwist with the exhale. Uncross the legs. Knees are side by side. On the chair, The hands will rest on the thighs. On the floor, We extend the legs. Pause for a moment. Just let your body integrate the practice. Always remember to bring your awareness to the spiritual eye as energy awakens within you. The flow of divine energy and grace. I open to the flow. Of God's life within me. Deep practice of brahmacharya. Flowing with grace. We'll slide the feet up if you're on the floor. Chair or floor we take, You can either keep your knees side by side on the floor, Release them to the left, Or cross. The right leg, Sorry, Left leg over the right now. Arms are extended out to the side if you're on the floor. Inhale and exhale, Release the knees. To the left. Adjust the upper body as you need. In the chair, You're lengthening the spine and exhaling, Rotating the spine to the right. If you're on the floor, You can look up to the ceiling or gently lift the head. And turn to look over the right shoulder now, Or left shoulder now, Sorry. Deep, Full breaths in and out. Mentally affirming. I open to the flow of God's life within me. To come out of the pose, We inhale. If you're on the floor, Bring knees back to center, Uncross. In the chair, You exhale, Release yourself out of the twist. Resting palms on the thighs. On the floor you can have You can draw your knees in and away from the body a few times. Rock side to side. Is releasing any tension that may have gathered in the spine. Come back to neutral. If you're seated in the chair, You can come into Child's Pose in the chair. Lay your torso across the thighs. Drop the head and neck to stretch gently the spine. Bring the head down a little bit lower than the heart. On the floor, You can bring your hands behind your thighs, Behind your calves, Or if they reach your feet easily, Hold the feet. Draw the knees down towards the chest. Stretching out the spine. Releasing tension in the back. If it's gathered there. Either way, We're practicing letting go and releasing. On the floor, You can keep the feet. Legs together or open them wide. Feet come out wider than the hips in Blissful Baby. Just a few breaths. Again to stretch and release the spine. And then let go. And let the feet come down to the floor. So in the chair, We'll come into deep relaxation now. So either stay in the chair or come down to the floor in Shavasana. Always remember, You can have legs over the chair if you prefer. So Shavasana. I'll show that first. The arms come out away from the body. Legs are a little bit further than hip width apart. Feet are splayed out. And you come into just a sense of complete relaxation. You can place a blanket over you if you prefer. If you'd like to have legs over the chair, I'll show you that. So just begin to bring yourself into a position. So you can. Relax deeply now. Legs over the chair. I like to have a blanket under my head. So I'm close to the chair. Arms at the side. Relaxing fully and completely. Find what works best for you. Begin to take some deep, Full breaths in and out. Closing the eyes if that's comfortable. Mentally affirming. Bones muscle movement. I surrender now. Anxiety, Elation, And depression. Churning thoughts. All these I give. Into the hands of peace. Bones, Muscle movement. I surrender now. Anxiety, Elation, And depression. Churning thoughts. All these I give. Into the hands of peace. Visualize yourself held. Waves of light and peace. Allow yourself to let go now. Bringing awareness now back to your breath. Begin to visualize the breath. As a gentle flow of energy. Washing through the body. Through the heart. Through the mind. Feel the breath gently guiding you. Back into your body. Back into the material realm. Consciously staying connected to that deep. Inner Abode. Of light. Peace. Joy. Within you. Guide the breath to flow. Through the body, Through the heart, Through the mind. And begin to help the body gently reawaken. By wiggling fingers. Wiggling toes. Gently stretching and moving. Just taking your time. Easing yourself back. When you feel ready, You'll roll to the right side. Pause there. For a few moments. And then gently bring yourself up into a comfortable seat for meditation practice. Be on the floor or in a chair. Once you come into your seat, Begin to take some deep breaths. Gentle deep breaths in and out. Behind closed eyes, Lifting the gaze. As if you were looking out to a distant mountain peak. Energy within you rising to the spiritual eye. If you're familiar with Hong Sau, You can begin to practice. First watching the breath as it flows in and out. With the gaze uplifted. And then introduce the mantra, Hong, As the breath flows in. Saw as the breath flows out. Practice this for a little bit. And then you can bring the movement of the index finger on the right hand. To align with the breath. As you inhale home. Index finger ever so slightly moves toward the palm of the hand. Just a little. When you exhale, Saw, It moves back out away from the hands. Following the breath. So not guiding the breath. Letting the breath guide you. Hong. . . Saw. I AM Spirit. I am. The meaning of Hong. Spirit saw. Affirming the inner unity. With your own highest self. Meditate for about eight minutes now. So after about five minutes, Just feeling into it. We'll let the Hong Sao practice go with three. Exhalations through the mouth. And sit in the silence, In the stillness. Resting. In the Divine Light. Within you and around you. I'll chant Aum to bring us out. We'll close our sadhana now with divine will healing prayers. So call to mind anyone, Everyone you'd like to send healing energy to. Visualize them filled with light, Surrounded in light, Radiant in their highest self, Soul nature. Keeping the awareness of the spiritual eye, Drawing energy from the base of the skull, What Yogananda called the mouth of God. Feel yourself bringing prana and life force in. Rub the hands together. And as we raise our hands and chant Aum three times, Feel yourself sending out healing energy, Divine blessings to all. Aum, Peace, Amen. Okay, Great souls, So good to be with you. Wishing you a beautiful week.