Make your way to comfortably seated,
Cross-legged or on your shins.
We will practice Heart of Gold Kriya from the Kundalini Yoga and Meditation practice.
It is designed to allow us to connect more fully with our fourth chakra,
Compassion,
Forgiveness,
And love,
The color green.
Our heart is a muscular organ on the physiological sense.
And we are working with long,
Deep breath through the nose,
Throughout,
As well as breath of fire,
Breath of fire,
Cleansing,
Heat building,
Detoxifying,
Draw the navel back,
Exhale from your nose.
The inhale is a result of the relaxation of your navel.
It does not need to be fast,
Though it may be just powerful heat building and detoxifying.
We'll get to that later.
Guide your hands to heart center,
Rub your palms together,
Create warmth.
And we'll tune in with the Adi mantra,
Om Namo Guru Dev Namo,
I vow to the divine wisdom,
I vow to the creative teacher within.
And breath of fire,
We do not practice during pregnancy or menstruation,
So just do long deep breath if that's where you're at in your moon cycle.
The forearms are parallel with the ground,
Spine is long and straight,
Full deep inhale through your nose,
Glide the air all the way down into your belly.
Relax your belly,
Breathe out completely from your nose.
And inhale fully.
Exhale completely.
And that was it.
You Namo Guru Dev Namo Aum Good.
Om Namo Kuru Tiv Namo We'll inhale to hold your breath,
Suspend the air with your lungs full.
Engage muntan,
Gentle squeeze at the perineum.
And running back,
Reach up to the crown of your head.
Inhale through your nose.
And exhale completely.
The heart of gold all of these postures are seated And modify if you need.
Feel into your own body,
Into your own experience.
Continue with long deep breath.
We'll turn sideways just so you can see the mudra.
You will interlace the fingers behind the back.
Left thumb over your right,
Cross the fingers and guide the index finger long.
You will then elevate your hands up towards the ceiling or the sky towards 90 degrees with the forehead placed down on your mat on the floor between the eyebrows.
Modify if any of it isn't accessible.
Come to a way in which you can also breathe long and deep.
It is for three minutes,
Which can seem like a long duration of time with our short attention.
Span,
But be mindful that the duration is part of the way in which we experience the benefits by the end of the practice.
So allow yourself to interlace your fingers behind your back.
Guard the index finger lung,
Left thumb over your right.
Elevate your arms up.
And guide the forehead down.
We'll simply breathe long and deep for three minutes,
Please.
And The arms stay elevated.
Fold forward.
Continue with the palms in towards one another,
Arms elevated up.
Fingertips towards the sky,
Forehead down,
Breath is long and deep.
Inhale to relax the hands down back to the lower back,
Chin into your chest and round.
To a straight spine.
If the legs are crossed,
Switch to cross the legs and come to the next posture where you will extend the arms out shoulder height.
Guide the left arm under the right.
And you will hold on either to opposite shoulders or opposite shoulder blades.
And the shoulder blades,
If you can hold on to them.
Uh a nice edge If that's not accessible,
That's fine.
Hold on to the shoulders.
The arms are elevated up.
Shoulder height,
So the elbows are crossed,
Left arm under your right.
And you are.
.
.
At 60 degrees with the spine,
So use the pelvic bowl to root down into the mat beneath you,
The earth beneath that.
Elevate the elbows up,
Shoulder height,
And hinge forward so your spine is at 60 degrees.
60 degrees with the spine,
Eyes are closed,
They're soft,
Breath is long and deep through the nose for three minutes.
Concentrate between your eyebrows.
And at the navel.
Let's bring your awareness between your shoulder blades behind your heart.
Continue to breathe long and deep all the way down into your belly.
The spine is hinged.
The elbows stay elevated up.
Shoulder height spacious between the shoulder blades.
Continue to breathe long and deep.
Inhale to hold the breath.
Bend the air,
Give yourself a hug.
And relax,
Release the arms down.
Stay cross-legged,
Comfortably seated,
And move into a way in which you have your arms extended out shoulder height and shoulder width to emanate the radiant warmth in your heart,
Which we're accessing through this practice.
The fingers are spread wide throughout.
And you extend the arms out so that they're shoulder height and shoulder width.
And we hold the posture also for three minutes with the eyes closed or soft.
And you simply concentrate between the eyebrows and at the navel.
We're connecting with those in order to have a fulcrum,
A way in which we ground ourselves throughout the practice,
The primary.
Tool is our breath and then we allow our salt to be in a posture.
To express.
Through our physical body.
All right,
Let's go.
Fingers are spread wide,
Shoulder width,
Shoulder height,
Arms are straight and active,
Spine is long and straight,
Breath is long and deep.
Eyes are closed to yourself.
And again,
Connect with your sensations from the inside out without judgment.
If mental chatter comes up,
The bhij mantra in this practice,
This seed mantra that you can mentally repeat is on your inhale,
Sat,
Exhale,
Nam,
Sat being truth,
Nam,
Name,
Or identity,
This essence that we're connecting with through our practice and through our breath.
Inhale,
Sat.
Exhale,
Nam.
The breath stays long and deep through the nose.
Continue.
Recycle.
Arms are straight and active,
Spine is long and straight,
Breath is long and deep.
Continue.
You Three cycles of breath to draw your left hand in,
Right hand follows into your heart.
And extend the arms back out.
Exhale.
Inhale,
Draw them in.
Exhale,
Extend.
One more,
Draw them in.
And exhale,
Reach your arms out.
Guide the hands now to heart center and you simply rub the palms together at heart height.
And you may feel the temperature and the texture on the palms of your hands change slightly.
Rotate the hands around at heart center.
The breath is continued through the nose.
Continue to rub the palms in circular motion at heart height.
Wonderful.
Breath of fire with ego eradicator.
Again,
Breath of fire,
Counterindicated during pregnancy and menstruation.
So just do long,
Deep breath if that's where you're at.
Everyone else,
You will draw the navel back.
Exhale from your nose.
Relax the navel.
The inhale is also through the nose with the relaxation of the navel.
Not look like much but it's quite powerful and detoxifying so we'll use it for three minutes The mudra is with the fingertips on the pads of the palms of the hands.
The thumbs extend out and you're at six degrees with the arms up.
Breath of fire,
Three minutes,
Ego eradicator.
Eradicate our egos and get with the heart.
And let's begin.
Inhale through the nose thumbs come to touch extend your fingers up towards the sky reach up Hold the breath,
Suspend the air,
Engage Mulpan,
The pelvic lock,
The root lock,
Reach your fingertips up towards the sky,
Touch the stars,
Hold the breath.
A little inhale through the nose.
Exhale,
Arms by your side.
And please bring it back to heart center,
Rub the palms together.
Once more at heart height,
Feel the texture on your hands,
Experience the temperature of the air.
As you inhale through your nose and exhale from your nose.
Filling up with prana,
Your life force.
Continue with the breath through your nose.
Exhale from the nose.
And make your way into this final posture is a meditative state.
The left hand is under the right and the right is on top of the left at heart height.
And you imagine that you have a ball of radiant luminous.
Light at your heart center,
Golden,
Heart filled.
Loving light.
And you simply experience this warmth in your heart,
Front and back,
Top to bottom.
Eyes are closed.
And you may still have this warm in your hands as well.
Stay with the spine long and straight,
Breath long and deep.
Breathe in fully to hold the breath,
Suspend the air with your lungs full.
Root lock.
Engage the base of the spine.
Be mindful of your diaphragm and the throat into the crown of your head.
Mahabandha.
You're engaged in Mool-Ban,
Udhyana-Ban,
Jalandhar-Ban and Maha-Ban.
Hold the breath.
And through the nose,
Exhale,
Hands to heart center,
Anjali Mudra.
Thumbs in towards your sternum.
We'll close the practice.
Breathe in fully.
Exhale completely.
May the long time sun shine upon you,
All love surround you,
And the pure light within you guide your way on.
Puisse toujours le soleil prier sur toi,
Tout l'amour autour de toi et la lumière pure qui est en toi,
Qui détend le chemin.
That noun three times.
Sat Nam.
Sat Nam.
Thank you all for your practice and presence.
Have a wonderful day.
Sit down.
