Welcome.
Let's find a comfortable and tall seat,
Making sure that your spine is aligned and your heart is open.
And let's practice alternate nostril breathing by relaxing your left palm comfortably in your lap and bring your right hand just in front of your face.
With your right hand,
You can bring your pointer finger and middle finger to rest between your eyebrows,
Lightly using them as an anchor.
And the fingers that we'll be using actively again are the thumb and the ring finger.
Okay,
So close your eyes and take a deep breath in and out through both nostrils.
Good.
Now close your right nostril with your right thumb and inhale through the left nostril,
Slowly and steadily.
Close the left nostril with your ring finger and open the right nostril.
Release the breath slowly through the right side.
Inhale through the right side,
Slowly.
Open the left side and release the breath.
Good.
Inhale,
Left.
Exhale,
Right.
Inhale,
Right.
Exhale,
Left.
And now find your own rhythm.
Directing the flow of the breath in and out,
Alternating sides.
And remember if your hand gets tired,
You can switch to the opposite,
Keeping the breath smooth and even.
Slow and deep.
Let's do two more cycles.
Inhaling and exhaling,
Switching sides.
Good.
Last cycle.
Inhaling,
Switching.
Exhaling,
Inhaling and switching.
Release the breath and let your hands relax in your lap.
And now follow the breath,
Traveling through both nostrils now.
And if your mind floats up to the surface,
Just become aware of the breath.
Feel the breath as it enters,
The cool sensation.
And then warming as it gently travels down into the lungs.
And as you exhale,
Feel the body releasing toxins,
Stress,
Any negativity.
Stay with this breath,
Focusing on the deep peace.
10 full breaths.
Sense the energy that's in the body.
Bring awareness to the warm and tingling of every cell.
Now expand the energy that is in the extended environment.
Sensing the energy of nature and every living thing.
Bring all those energies together now.
And feel them as one.
Visualize all of that energy shining brightly like the sun.
Bring the shining glow of bright energy over the crown of the head.
Sense it starting to travel down into your body from the top of your head.
Slowly flowing down your face and neck.
Traveling down to your shoulders,
All the way down arms,
Down to the fingers.
Feel the healing energy and light going down into your chest,
All the way down to your hips.
Feel it continue traveling down legs,
All the way to toes.
Allow your whole body to be filled with divine healing light and energy.
Invite that healing energy to completely embrace any physical area that needs healing.
Allow it to warm,
Heal and expand through the area.
Invite the healing to bring peace to any emotional issues or concerns.
Now bring your awareness to any intentions or desires that you may have.
And invite those intentions to be bathed in healing energy.
Rest in your connection to this divine energy.
And know that all is one.
Allow this deep,
Relaxing,
Peaceful sense of bliss.
Now let's begin to shift awareness back up to the surface.
Back to the outer world.
So start by deepening your breath here.
Inhale through your nose and release of the breath.
Exhaling out through your mouth.
Making a sound with the exhale.
Make the sound of water moving.
Inhaling fully and exhaling.
And then start to gently move your body.
Maybe rocking from your hips forward and back or side to side.
Feeling into the space around your body.
Good.
Now bring your hands together right at the center of your chest and begin to rub your palms together.
Back and forth.
Gently warming your hands.
Good.
Now place your hands over your eyes.
Just hover your hands to shield your eyes from the direct light.
Take one big,
Full breath now.
And as you exhale,
Open your eyes into your hands.
Coming back to the space around you.
Notice the light between your fingers.
And when you're ready,
Lower your hands.
Namaste.
