Namaste.
Please find a way to be comfortable so that you are relaxed,
But also alert,
Keeping the spine lengthened.
You can always lie down also if that will allow you to focus and be at ease.
And invite your awareness to turn inward.
This is pratyahara,
Where you're allowing your gains to move inward.
And not in a narcissistic way,
But in a way that allows for self-care,
That allows you to take care of your needs.
Feel the sensations of your breath without putting words to them.
You can focus on the breath at the base of your nostrils or focus on the breath as you feel it in your chest or belly.
Observing the expansion on your in-breath and softening on each out-breath.
Or focus on the breath flowing along the length of your throat.
Instead of looking at the breath as if it takes effort to breathe,
Look at the breath as the joyful nourishment for your body.
And feel your entire body breathing,
Not just the nostrils,
But include the pores on your skin,
For they breathe too.
Welcome each breath in,
For it represents each moment of being alive,
Being present,
Of healing.
And on each exhalation,
Allow yourself to let go of things that no longer serve you.
Allow your breath to deepen with each inhalation.
And lengthen with each exhalation.
And let go of things that no longer serve you.
Allow yourself to soften your entire body,
Going deeper than just the surface.
As you breathe deeply,
Let your breath nourish your muscles and tendons.
Allow your next breath in to soften your eyes.
Allow the next breath in to soften your jaw.
Allow the next breath in to soften your neck.
Allow the next breath to soften your shoulders.
Allow the next breath in to soften your neck.
Continue to welcome each moment with your breath,
Knowing that it gives you energy,
Is your prana or life force,
And receive the breath in with joy as it washes over your entire being.
Your breath is received in totality of your body,
Not just your nostrils,
But your skin.
And so allow it to radiate within.
This is your life coursing throughout.
Notice your entire body humming,
Pulsating,
Being one with everything around,
In sync with all of life around you.
So let's sit together in silence and meditate on this for a few minutes.
Okay.
You you you you you you you you releasing tension thoughts letting go of all that doesn't serve you merging with all that life and stillness offer you you you you you you you you you you give yourself a lovely stretch and at the end of it you may want to make a note or perhaps even draw or journal how you felt during today's practice.
I'd love to hear from you,
So do please leave a comment below and thank you for meditating with me.
Namaste.
