Sat Naam.
Welcome to today's 11-minute practice.
Today,
It is the long ekong kaash.
Let's tune in.
Bring your palms together at our heart centre.
Rubbing the palms,
Feeling the warmth within your hands.
Connecting the left and right hemisphere of the body.
Gently place the palms at your heart centre.
With your thumbs pushing onto your sternum.
As you deeply inhale,
Relax the shoulders.
Lengthen the spine.
And exhale.
On the next inhale,
We tune in.
Loft in the genital navel centre muscles.
Create a container of the body.
As you lengthen the spine,
Pull that breath up the spine.
And hold it at the crown of your head.
Hold it for as long as you can.
Tighten the muscles around the spine.
And when you really exhale.
Protection mantra.
At Guru Name.
Jugaat Guru Name.
Sat Guru Name.
Sri Guru Dev Name.
At Guru Name.
Jugaat Guru Name.
Sat Guru Name.
Sri Guru Dev Name.
At Guru Name.
Jugaat Guru Name.
Sat Guru Name.
Sri Guru Dev Name.
Hold the breath.
Suspend the air and energy within your spine.
Mentally visualise that energy going through your spine.
Around the internal muscles of your body.
Through the organs.
In every cell of your body.
And for it to generate from the spine outwards.
To every lung.
Via your nervous system.
And when you really exhale.
Relax the palms onto your hands.
Take a moment to feel the shifting energy and space.
And you can open your eyes or keep them closed.
Depends how you feel.
Take this moment to release your hands.
Maybe shake your wrists and ankles.
Just the spine.
Just take like a little moment to activate the body.
The mantra is Long Ek Onkar.
And we're going to be saying it for 11 minutes.
So it's always great to do a physical practice before meditation.
So you prepare the body.
Connect the mind to the body.
To your intention of your practice.
And also prepare the nerves to hold the vibration.
Especially when we're doing the meditation with a strong mantra.
And a strong vibration that you'll feel from your tongue.
Into your mouth.
Into your face.
Into your brain.
Along your skull.
Within the shakings of your joints.
Your bones.
The organs of your body will feel.
Even on a very subtle sound.
I mean once you connected your voice to your body.
Even speaking itself.
You can feel there are some vibrations.
Now I'm ready to do the meditation.
And when you're ready.
You can join me.
Of course this is a voice recording.
Which means it can be paused.
Fast forward.
Rewind.
However you want.
And let's begin.
Placing your hands onto your knees.
Sitting in easy posture.
You can of course sit with your legs flat.
Out in front of you.
Sitting on your heels.
You can sit on your chair as well.
If you need to you can also lie back.
With your head on a pillow.
And you can do the mantra in that position.
Wherever you feel comfortable.
Use a mudra.
And whatever feels comfortable.
Whichever finger connects to thumb.
Or if you want to activate your mudra further.
You touch the nail.
And bismillah let's start.
Inhale and connect with your natural breath.
Gently lie back on the ground.
In shavasana take a moment for relaxation.
Continue to connect with the natural pace of your breath.
Take this moment to send the energy of the vibration.
From your spine out to every end of your body.
Gently send signals from your brain to your spine.
From your spine to every cell in your body.
To absorb the wisdom of the mantra.
And to integrate the vibration.
Let's relax in silence.
For a minute.
And let's take a deep inhale.
Inhale as you gently wake yourself up from shavasana.
Tapping the tips of your fingers with your thumb.
Wiggling your toes.
Wiggling your wrists.
Bring your hands together.
Extend them above your head.
Take a deep inhale.
Stretch your arms up above your head.
Stretch your toes out.
And as you exhale open your mouth with a sigh.
Take another deep inhale and exhale with a sigh.
Let's bring our knees into our chest.
Grab a hold of our knees with our arms.
Twisting left to right.
Feeling that gentle massage at your lower back.
Coming back to the centre and rolling forwards and backwards.
While holding your knees into your chest.
Rolling all the way up so our feet touch the ground.
And then back so our feet go over our head.
And gently come up to seated.
Let's close off.
Bringing our palms together again.
At our heart centre.
Relax our shoulders.
We close with three Sat Nams.
Sat Nam.
And thank you everyone for joining.
Catch you next session.
