Let's make ourselves comfortable.
Plant ourselves in our chair and our feet on the floor.
Taking a few deeper breaths.
As we notice our body,
Notice the position of our body,
Placing it where it can be restful for a few moments.
Next time we inhale,
Let's take a slightly deeper in breath and lengthen our spine a little.
Grow a little and then exhaling we can soften a little.
Soften our shoulders,
Our forehead and the muscles of our face.
Let's rest with our breath and our body for a moment.
As we take our attention inwards.
How do I feel in this moment?
And it are we able to allow it to be so?
If for this moment we can allow it to be as it is,
How does it feel?
We don't have to allow anything but this moment.
And let's notice how it feels to become quiet and still.
So we can allow the outer world to do whatever it wants for a little while as we look after ourselves.
So we'll start with our Vayana Vayu.
So I invite you to bring your hands to the centre of your chest.
And as we inhale we can open our arms,
Open our hands and invite the air and the energy into our chest,
Into our heart.
Expanding and as we exhale we're bringing our hands back and imagining that energy focusing in the centre of our chest.
So in your own time and with comfortable breath inhaling and opening,
Bringing in energy and air and vitality.
Exhaling bringing the arms back to the centre and imagining in any way that you like that energy focusing in our centre.
Let's do that a couple more times.
Still being comfortable and very present for each moment.
And then finishing that when we finish our next breath.
Just noticing how that feels.
So if we need to we can relax our shoulders again,
Relax our arms.
Is there anything else you can physically relax a little further?
Having a look around the body.
Becoming a little softer.
So now we're feeling a little more physically relaxed.
We can invite some mental relaxation.
And to do that we can imagine a scene,
A time,
A place where we can we were completely comfortable.
Maybe it's imaginary.
Put yourself there as best you can.
Imagining it.
Visualising it as best you can.
Feeling it as best you can.
A safe space in which you are able to release and relax and rest.
Just noticing how that feels and staying present in each moment as best we can.
And if our mind wanders we just notice.
Notice where it's wandered to,
Maybe somewhere we wander too often and come back.
So I'm going to invite you to feel the energy in your body now,
Your body as a whole.
Can we do that from a detached place?
From our observer,
So we're sitting back in our cinema seat and observing without judgment.
Our body,
Our being.
And if those judgments pop up,
Can we stay in our cinema seat as the observer,
As the witness,
Or do we instantly leap onto the stage and feel the feelings and join in the action?
And if we do,
Can we notice and return to our seat as the witness of our experience?
Let's take our attention now into our head,
Our mind.
How does the energy,
What's the feeling in this part of us?
As we sit in our witness seat,
Observing whatever there is to observe,
Anything,
Anything that pops up,
Can we observe it all?
Judgments,
Good and bad,
Emotions that we like or those we don't like.
And noticing that when our mind wanders,
We've got out of our witness seat and jump back into the action,
How the emotions and the judgments are often more powerful.
We are them again,
We are identifying with them,
They are us.
As we sit in our seat as the observer,
They're not quite the same.
And we may even be able to offer ourselves some compassion and kindness as we would a good friend,
Or our beloved.
We can be our own beloved.
Taking a full breath,
Relaxing as we exhale and moving our focus to our heart.
Noticing,
Seeing,
Feeling.
Observing,
Observing.
If the energy here feels different to our head,
Are we able to find a word to describe the energy in our heart?
Is there able to find a word to describe the energy in your head in this moment?
And as we sit and those inner distractions,
The inner dialogue appears,
Can we get a sense of where it's coming from?
Does it carry the energy in our head or does it come with the energy of the heart?
How does it feel?
Where does it belong?
If there's noise in our head,
Chatter in our head,
Can we notice,
Allow it,
Say ah the energy in our head.
I recognize that energy.
So then if we get a wave of energy from our heart,
Can we recognize that?
Ah that feels like it's a different energy that may have come from my heart.
And so we learn to discern.
We become more aware of these energies and more able to choose in any given moment what's best for us,
What supports us.
And I choose to remember this tool.
Just noticing our body again as a whole before we leave.
And maybe we can get a sense of the head and the heart as part of our whole body energy.
As if there were different smells while we're cooking,
There are different energies in our body.
And so we'll take a few deeper breaths as we begin to re-energize our body.
And we can start to re-animate our body gently,
Slowly,
Moving,
Stretching,
And gradually returning to our regular waking consciousness.
Thank you for practicing with me.
