I will invite you to come to a comfortable seated position.
Making any adjustments that you are really comfortable.
And coming to a still point with your posture.
And lean a little bit forward and backwards.
This little wave going a little bit forward and back.
Slowly making the movement smaller.
And finding that center where the body is the most lightest.
It is above your pelvis.
Maybe slightly bowing your chin down so your neck can be long.
And being aware of your posture.
All the way from your feet to the top of the head.
And with this practice we will bring the energy to hearts.
And we use a longer inhale through nose.
We hold the breath in for a while and then we exhale through mouth.
You can bring all of your awareness to your pelvic floor.
All your awareness on your pelvic floor.
And after you have exhaled everything out slowly inhaling and squeezing the pelvic floor muscles and bringing the energy up to your heart.
Holding the breath on your heart.
Exhaling releasing the pelvic floor muscles and letting the exhale come out of your mouth and follow the energy back down to your pelvic floor.
When you inhale you will squeeze your pelvic floor muscles helping the energy to rise all the way up to your heart.
Exhaling breath for a few seconds and while you exhale you release that contraction on your pelvic floor exhaling through mouth and following the breath down to the pelvic floor.
When you inhale you will squeeze the pelvic floor muscles follow that energy up all the way to your heart holding your breath there still squeezing.
And while you exhale let the exhale come out of your mouth and release your pelvic floor muscles while you exhale.
Continue this circle on your own pace.
Inhaling slightly contracting and following your energy on your heart.
Holding for a few seconds and remember to release the contraction when you exhale through your mouth and follow that energy back down.
After next inhale when you inhale when you hold the breath try to relax as much as you can although you're still holding and contracting your pelvic floor muscles but try to relax everywhere else.
Releasing on an exhale.
How much you can relax in between the breaths and nothing moves.
Really enjoying the breath and the movement of the energy while you're inhaling letting that energy rise up,
Fulfill your heart.
Being comfortable in between plays or nothing really happens in that void,
In that space and remember to release on an exhale and feel that release,
Feel that letting go.
You're inhaling energy up,
Awakening your heart.
Exhaling the breath in maybe even longer,
Really sinking into being comfortable and exhaling,
Releasing,
Following breath down.
You are on inhaling,
Holding and exhaling.
And after your next exhale you can allow your normal breathing take place.
Keeping your awareness on your pelvic floor and bringing your right hand on your lower belly.
And slowly moving your left hand on your heart,
Your palm touching your heart,
Feeling the both of the hands,
Right hand on your lower belly area and left hand on your heart.
Feeling any holding on your belly.
And release your right hand which is on your belly.
Still keeping the contact with your hand on your heart.
Slowly releasing your left hand down.
Feeling any sensations that you can feel on your pelvic floor.
Coming up to your heart,
Feeling the sensations on your heart area.
Bringing awareness to your whole posture,
Your whole posture at once.
Being aware of your natural breathing.
This is how you breathe.
You can stay with your breath.
You can get the five seconds of your breath by Rigat at any maximum.
.
.
Maybe you want to take a few more deeper breaths.
.
Breathing in through nose,
Out through mouth,
With or without sound.
And then slowly opening eyes and moving mindfully.
Your body parts,
Feeling when you're moving.
Maybe still connected with a bit deeper breath.
Maybe you want to invite this feeling to your day.
Anything that we will be doing.
