You made it.
You showed up for yourself.
You showed up for your practice,
Your inner peace.
So now get comfy.
Notice if you could scooch back any further in your chair so that the lowest part of your spine is sitting flat against the chair behind you and then maybe your shoulders roll back a few times.
Nice.
Maybe you close your eyes,
Go inside.
Let's take a deep breath in together through our nose and an open mouth exhale.
Two more like that,
In and H-A.
One more big breath.
From this grounded place of presence,
Check in with your palms.
Palms down can often be centering and palms up can be releasing or opening.
Notice what feels good for you.
You could also have a hand on your heart,
A hand on your belly.
We'll begin with box breathing.
So if you imagine a box with four equal sides,
This will be our breath.
So the first side of the box is your inhale.
The second side is holding the inhale.
The third side of the box is exhaling.
And then the fourth side of the box is just being empty,
Just feeling the exhale,
Feeling the emptiness.
We'll start with a count of three and then we'll move to four,
But you will always follow your own pace,
Your own rhythm.
So together,
When you're ready,
Let's take a cleansing breath to begin.
And if you can,
Close your mouth and breathe through your nose.
In,
Two,
Three,
Hold,
Two,
Three,
Exhale,
Two,
Three,
Empty,
Two,
Three,
Inhale,
Two,
Three,
Hold,
Two,
Three,
Exhale,
Two,
Three,
Empty,
Two,
Three,
Inhale,
Two,
Three,
Hold,
Two,
Three,
Exhale,
Two,
Three,
Empty,
Two,
Three,
Inhale,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Exhale,
Two,
Three,
Four,
Empty,
Two,
Three,
Four,
Inhale,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Exhale,
Two,
Three,
Four,
Empty,
Two,
Three,
Four,
Continue,
Two,
Three,
Four.
As you breathe,
We'd like our breath to be deep and full and expansive.
We'd like a little bit of intensity with our experience,
But no straining,
No force.
So if you feel force,
Tension,
Strain,
Adjust your number.
Make it serve you and your body and your breath.
Continuing your count,
Inhale,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Empty,
Two,
Three,
Four,
Two,
Three,
Four,
Inhale,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Exhale,
Two,
Three,
Four,
Empty,
Two,
Three,
Four,
Inhale,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Exhale,
Two,
Three,
Four,
Empty,
Two,
Three,
Four,
Inhale,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Exhale,
Two,
Three,
Four,
Empty,
Two,
Three,
Four,
Continue.
Two more breaths.
A cleansing breath to begin.
Inhale for om.
Om.
There is a place within you where the entire universe dwells,
A place where you are me and I am you and we are one.
I see that place in you,
That light in you,
And I bow to you in gratitude.
Namaste.
Thank you for your efforts.
Thank you for your energy.
Thank you for your sangha,
Your community.
Thanks for cultivating your peace and loving your body,
Your home.
Now,
Our yoga doesn't end when our practice ends and our time together ends.
It's a way of life.
So now that you have given this love and presence to yourself,
Our work is to go spread the yoga.
Go out into your world and your community,
Even just in your own home,
And share this peace with someone else.
Thank you.
