Welcome to our entire amount of practice.
Let's start by finding our comfortable seat,
Taking the flesh away from your sit bones,
Rolling to the back edge of your sit bones,
Lifting your ribcage,
Expanding through the heart.
Roll the shoulders down the back and take a mudra with your hands,
Maybe thumb and index finger are touching with the palms facing out.
Lean to the back edge of your sit bones,
Grow through the crown of the head.
Hmm,
When you're ready gently close your eyes and begin to turn your awareness within.
Just begin by softening our sit bones into the earth,
Relaxing the belly and the face.
Just take a nice cleansing breath.
Your awareness can rest either at the third eye,
The space between your two eyebrows,
Or maybe your awareness is to your heart center.
And I invite you now to bring your awareness to the sounds all around you.
So one by one just noticing a sound and then moving on to the next sound.
Listening for the furthest sound away that you can perceive.
And then drawing that awareness in,
Maybe you can hear some sounds a little closer to you now inside the space that you're in.
Just noticing one sound and then moving on to the next.
Let's begin to bring our awareness now to the sensation of maybe a light breeze on your skin.
Maybe you're noticing the temperature of your skin.
Notice how the clothes feel on your body,
The texture of the surface beneath your legs,
The quality of the air all around you.
Maybe now you can just notice if there's any taste in your mouth.
I'm just bringing your awareness now to your heartbeat.
Resting the awareness of the heart.
I'm feeling the rhythm of life within you.
And just begin now to notice the breath in and out through the nose.
No need to adjust it.
Just becoming aware of the natural breath moving in and out.
You can begin to deepen the breath now.
In and out through the nose.
Long,
Slow,
Flowing breaths.
I'm just taking a few moments just to listen within.
And gently draw your hands together in a prayer pose in front of your heart center.
Creating an intention to cultivate this inner silence within our lives.
Cultivating this quality of deep listening so that we can see more clearly.
And if you have any other intention you'd like to bring to your practice today,
Feel welcome to draw that into your heart.
Take a few moments to offer gratitude.
It's bringing to mind something or someone that you feel grateful for in your life today.
If you'd like,
If it feels good for you,
Then I invite you to join me in one ohm to close this antarmana practice.
Take a nice and deep breath in.
Ohm.
Ohm.
Bow to your heart.
Greatest teacher of all.
Namaste.
