Come to a comfortable seat.
I recommend sitting up on a rolled up towel or blanket so your hips are higher than your knees,
Allowing for your femurs to root more fully into your hip sockets,
Creating a more grounding sensation through your pelvis,
Your sacrum,
Your sit bones.
Place your palms face down on your lap and start to find movement with your torso.
This movement should feel organic,
Moving from your spine side to side,
Front to back.
You can create circles or figure eights.
The shapes don't matter,
But use this time to build awareness of your body.
Use this time to notice how you're showing up today,
Physically.
Start to settle back through center,
Stacking shoulders over hips.
Feel your sit bones root down into the earth below you.
And like a flower rising up through your stem,
Your spinal cord,
Through your neck and out the crown of your head,
Find length.
Today we will be working with the nada.
Nada is the sound of silence,
A sound that only exists when we will it to.
First,
Bring your awareness more inward,
Noticing your breath.
Hear your inhales.
Match your inhales with the sound so.
Hear your exhales.
Match your exhales with the sound hum.
So hum.
Hear your breath move in through your nostrils.
Notice if you can hear your breath travel down the back of your throat for Ujjayi Pranayama.
Maybe you even hear the breath enter into your lungs,
Filling your rib cage with expansion with space,
Leaving just as gracefully as how it entered.
So hum.
So hum.
Now start to allow your breath to move into the background of your attention,
The background of your awareness,
And travel even more inward to the nada.
The sound that lives in between your ears,
In your mind.
The sound that arrives only when you ignore everything else and focus solely on it.
It's similar to the sound that you experience in your ears after leaving a loud event or a concert.
The sound that shows up in your head once all other sounds have disappeared.
A slight ringing.
You may connect with nada and then be distracted and lose the connection.
For the next few moments,
Every time you lose your connection to your nada,
Come back in.
Focus on the emptiness it provides.
The peace,
The calm,
The quiet.
A place you can go to when life gets loud.
The sound that lives in between your ears,
In your mind.
The sound that arrives when life gets loud.
Focus on the emptiness it provides.
Focus on the emptiness it provides.
Focus on the emptiness it provides.
Focus on the emptiness it provides.
Focus on the emptiness it provides.
Focus on the emptiness it provides.
Focus on the emptiness it provides.
Start to deepen your breath.
Bringing your awareness out but remaining internal.
On your inhales,
Connect with so.
On your exhales,
Connect with hum.
Start to bring your awareness out into the room around you.
Bring your hands to touch in front of your heart space,
Anjale Mudra.
Bow your head to your heart.
Namaste.
