Good morning,
Namaste and welcome to this practice.
Find a comfortable and silent position.
You can sit with your legs crossed on your yoga mat,
On your bed,
Or you can sit on a chair.
Find a comfortable position.
Extend your spine,
Lengthen your neck,
Relax your shoulders,
Soften your hands and your fingers.
Your eyes are closed and soft.
Now bring the attention to your breath.
Inhale and exhale from your nose naturally.
Now we'll take three breaths together.
Inhale deeply from your nose,
Open your mouth and exhale,
Let it go.
Empty your lungs,
Inhale from your nose,
Exhale from your mouth.
One last time inhale,
Exhale release.
Now go back to your natural breath.
Inhale and exhale from your nose and observe the energy that we created with our breath.
Now bring again the attention to your breath.
Visualize the air entering from your nose,
Flowing throughout your body and going out again from your nose.
Follow the flow of your breath.
Visualize the air and the energy entering your body circulating and leaving your body from your nose.
If any thought or distraction comes to your mind,
Just accept it,
Observe it without any judgment and let it go.
Bring your attention back to your breath.
Your breath radiates you in this moment,
In the present.
Now focus on the moment in which the inhalation is created.
Focus on the air entering in your body and visualize the moment in which the inhalation ends.
This moment of creation brings energy,
Prana,
To your body and to your mind.
Focus now on the moment in which the exhalation is created.
Listen this creation,
This force,
This energy that allows you to let the air out,
To release.
Visualize and enjoy this moment of creation.
This force that is flowing inside you.
You can visualize this force,
This energy as bright light that generates with every inhalation and with every exhalation.
Feel this light of creation flowing inside you,
Reaching every part of your body and mind,
Brightening every cell of your body,
Allowing you to be strong,
To be ready for this new day ahead.
Now visualize all around you,
Outside of your body,
An energy of creation that comes with the sunrise,
That comes with the beginning of a new day.
Visualize this force,
This energy,
And absorb it.
Feel your body full of prana,
Of vital force.
Feel your body light,
Calm,
And ready to face a new day.
Enjoy this moment.
Of light,
Of energy.
Try to absorb these feelings,
These sensations,
And to bring them into your day,
Into every action and every word that will characterize your day.
Now,
As we did in the beginning of the practice,
Let's take three deep breaths together.
Inhale from your nose,
Exhale,
Let it go from your mouth.
Inhale,
Exhale from your mouth.
One last time,
Inhale,
Exhale,
Release.
Stay here with these feelings,
Observe the energy flowing.
And whenever you're ready,
Start awakening your body.
Gently move your toes,
Without any rush,
Wake up your fingers,
Bring your hands to the heart center,
And be grateful for this new day ahead of you,
And for this practice.
Thank you,
Have a nice day,
Namaste.
