So let's make ourselves comfortable.
Put our legs somewhere comfortable,
Put our arms somewhere comfortable and take a few deeper breaths.
And when we're ready to inhale next we'll have a long smooth breath,
Let our spine get a tiny bit longer.
Let the back of our neck be long and in line with our spine and then we can exhale and soften,
Soften into our chair,
Soften our shoulders.
Let's see if we can find that balance between relaxed and alert,
Physically relaxed,
Mentally alert.
Then focusing on our breath as we become a little more settled.
And taking our attention inwards.
Allowing ourselves to be more relaxed.
Taking ourselves a short break from the demands of the day.
And if the mind wanders we just notice and we strengthen the muscle of attention by returning it without any fuss or criticism.
Let's return to the breath.
So I'm going to invite you to use Vayana Vayu to start to focus on the heart.
So if you'd like to place your hands on your chest.
When we're ready to inhale we can open our arms.
Imagine the air and the energy,
The prana filling our lungs,
Filling our chest.
And exhaling we can allow all that to be focused in our heart centre and we bring our arms back into our heart.
So we'll do that for maybe four or five breaths and then we'll pause again.
So using a comfortable breath in time with your breath,
Inhaling,
Opening,
Allowing energy to fill the chest.
Exhaling,
Bringing our arms back and focusing that energy in our heart.
Imagining that anyway we would like to.
Please continue.
If at any point you want to stop and rest please do so otherwise continue for two more breaths and then we'll rest when we're ready.
Just noticing how that feels.
And we'll rest with the breath flowing through our heart centre.
So we can imagine,
Visualise the breath flowing through our chest.
We can imagine that in any way that's right for you.
And it might be that breath that's clearing out the cobwebs.
The breath is still comfortable.
It's just flowing through our heart centre.
Let's be aware if our breath is tending to be very vigorous we can allow it to relax and be comfortable.
And it's opening,
Activating this part of us.
We can imagine energy building in our heart centre.
Maybe it's glowing.
Breathing on the heart.
Breathing into our heart.
Breathing back to the heart.
Seeing if we can get a sense of the love we have here.
We're choosing to cultivate that.
Every breath expanding that.
The love in the centre of our being expanding and expanding.
Choosing to allow that until we sit in a field of love.
Love in front of us.
Love behind us.
Love to the left of us.
Love to the right of us.
Love beneath us.
Love above us.
Bringing our attention to our heart once more.
And listening.
Listening to any quiet words,
Feelings,
Sensations,
Emotions.
As we ask our heart,
We ask our very centre,
What do I need to know right now?
And as we hear the question,
We put our attention on our heart space and listen.
What gifts do I have for the world?
And allowing anything that happens when we ask the question.
If we immediately bat the answer away,
We notice that we're doing that.
Where is my peace?
What qualities can I develop to have peace of mind?
Listening with our heart as best we can.
Listening as best we can.
Being open as best we can.
What is trying to emerge in my life?
What are my next steps?
What are my next steps?
Pausing for a moment before we leave to thank our heart.
For whatever we found there.
And when we're ready,
With no hurry,
We're going to take a few energising breaths.
And we can allow that energy to mobilise our hands and our feet,
Our arms and our legs.
Then we can have a stretch and come back to our regular waking consciousness.
Thank you for practicing with me.
