All right,
Just take a deep breath in through the nose and out through the mouth.
Take another deep breath in and exhale.
One last deep breath in and exhale.
Interlace the fingers,
Raise the arms up,
Take a deep breath in and on the exhale just lean over to one side.
Inhaling back to centre,
Exhaling over to the other side.
Inhale centre and again exhaling over to the other side.
Nice,
Slow,
Steady breath.
Inhaling centre,
Exhaling over to the other side.
Inhale back to centre,
Look up,
Release the hands and on the exhale bring the arms down nice and wide,
Fingers stretched.
Bringing the hands back down to the knees or the legs and just take a moment just to roll the shoulders,
Maybe rolling the neck gently from side to side.
Whatever movement just feels gentle and right for you now.
Then we're going to move into our spinal breathing.
So as you're moving here,
Connect to the ujjayi breath and as you feel the inhale coming in,
Lift the chest,
Lift the chin,
Hands glide up the legs to the top of the thighs and then as you exhale chin tucks,
Hands push forward to the knees,
Rounding the spine,
Leaning back,
Just allowing your own rhythm to set the pace to begin with.
Very simple,
Inhale and lift,
Lengthen,
Opening the heart,
The throat and the exhale rounds the spine,
Belly button in,
Leaning back,
Tucking the pelvis under.
Although it sounds like there's a lot going on,
Allow that movement to be gentle in your body.
Beautiful,
Now we're going to make this breath more purposeful.
So breathe in and out through the nose and make the breath bigger and quicker.
Breathing in,
Breathing out,
Full inhalation,
Full exhalation,
Really inviting the energy in to move around the body,
Awaken the spine,
Awaken your energy.
Five more breaths,
Last big inhale,
Exhale all the air out through the mouth,
Squeezing the belly in,
Squeezing the ribs in,
Releasing all of the air and then pause at the bottom of the exhale.
Just allow yourself to sink down,
Being aware of the sensations in the body.
Whenever you want to breathe again,
Breathe again,
Pause at the top of the inhale,
Relax the shoulders,
Feel that breath fill you up and then exhale,
Release,
Returning back to your natural breath,
Coming to the Ujjayi breath,
Ujjayi breath.
Just allow each breath to rise and fall as the body continues to work with the Pranayama that we've just done.
We're going to do one more round of spinal breathing in that same way,
This time we're going to do 20 breaths and then as we hold at the end of the exhale,
We're going to find that internal lift,
Hold for as long as you can.
So when you're ready,
Taking that first deep breath in to begin and exhale,
Inhale,
Exhale,
Inhale,
Exhale.
Good,
Now continue this rhythm.
Last deep inhale,
Exhale all the air out,
Find that internal lift,
Engaging the pelvic floor,
Lifting up the belly button,
Pulls in and up,
Spine lengthens,
Chin tucks and outside of this central column that's holding the breath,
Opening up the channels from deep within your root all the way up to the crown.
The rest of the body can relax,
Relax the outside of the body while this internal pillar of strength stays strong.
Pausing at the top of the inhale,
Relaxing the shoulders again,
Finding that internal lift,
Pull the belly button in,
Pelvic floor lifts up,
Spine lengthens,
Chin tucks,
Feel the pressure build up in the chest and then with the Ujjayi breath,
Release and relax down on the exhale,
Sinking down into your natural breath.
And just allow the Ujjayi breaths to equalize the system,
Keeping your focus 100% on that sound of the breath,
Allowing everything else just to dissolve.
Now we're going to bring a bit more awareness to the four parts of the breath and without trying too hard,
Just see if you can intuitively make the inhale the same as the exhale and the pauses as well.
So you may start by counting just for a count of six,
Inhale,
Pause for six,
Exhale for six,
Hold for six,
But allow there to be flexibility.
Allow each breath to be a little bit different,
To have the intention for each part of the breath to be equal,
To help the body balance the energies within.
And every now and again they may feel like an inhale that needs to be really big or an exhale that needs to be really big or a pause that just wants to be a moment.
That's okay,
Allow them to happen,
That is the body equalizing.
And just for the last minute or so,
Keep breathing in this way,
Start to feel the breath as something different,
As just oxygen,
It's life force energy,
It is what is keeping you alive.
And we breathe it in like a gift and we exhale and give it back.
Maybe in some breaths it feels like the breath is breathing you.
Now bring the right hand to the nose and just press the thumb against the right nostril.
We're going to do alternate nostril breathing with a little bit of a difference.
So just release the thumb and you're going to breathe in with the ujjayi breath through both nostrils and then exhale out through the left.
Inhale both nostrils,
Exhale right.
Inhale with ujjayi,
Both nostrils,
Exhale out through the left.
Inhale both ujjayi,
Exhale right.
Inhale both ujjayi,
Exhale left.
Exhale left.
Now start to slow it down,
Inhale both ujjayi,
Exhale right.
Slowly.
Inhale both,
Exhale left.
Now find your own rhythm,
Slowing it down.
As you inhale both ujjayi breath,
Exhale out through the right slowly.
Continue.
Just for the last couple of rounds,
Really lengthen the exhale,
Breathing out through the nostril,
Releasing.
And the next time you breathe out through the left nostril,
Just relax the breath coming back into the ujjayi breath.
Just notice the difference as you breathe here naturally.
With ease we're not going to try and lengthen or increase.
With ease,
Simply let your breath be its natural pace.
Keeping the ujjayi breath in the throat,
Nice and soft.
And let this be your point of awareness,
Your single point of focus.
Just for the next few minutes,
If you find yourself drifting,
Captured by thoughts or sensations,
Just let yourself be the center of your awareness.
Simply give yourself a little inner smile and bring that focus back to the breath.
Or that is the practice for the next couple of minutes.
And then bringing the palms together and rubbing the hands together,
Generating some heat.
And then opening,
Feeling the warmth generated between the palms.
And then open the hands,
Look down at your palms,
Looking down at the creators,
The paintbrushes that work with our intentions.
A moment just to give some gratitude.
Our hands are with us every day,
With every breath.
They always stand by us,
Do exactly as we ask them to do.
A reminder that we really truly create our reality,
Even when we are unaware.
So let's strengthen the connection between the intuition and our action with awareness.
And then let's rub the thumbs up and down the fingertips as we evoke the Lakshmi within.
And as we rub the thumb along the fingertips,
Feel that friction,
That tension,
The sensation,
And then relax into it.
As we invite the knowledge to open us up,
To receive,
To feel,
To be open to the infinite abundance that is within us,
It's all around us.
Om Sri Lakshmi Yer Namaha.
Om Sri Lakshmi Yer Namaha.
Om Sri Lakshmi Yer Namaha.
I invite Lakshmi to guide,
To open my eyes,
Open my heart,
To see,
To feel,
To receive the infinite prosperity and abundance that is within me and around me.
And then rubbing the fingers up the palms as we invite Saraswati,
The goddess of wisdom,
Intuition,
Intellect.
Om Ay Saraswati Yer Namaha.
Om Ay Saraswati Yer Namaha.
Om Ay Saraswati Yer Namaha.
We invite the energy of Saraswati to remind us of the infinite wisdom within us,
Within our bodies,
Within our bones,
Within our womb.
May we remember to listen,
To open our eyes,
To feel,
To trust that inner wisdom that is within us.
May we remember to trust ourselves and listen to this wisdom.
May Saraswati help us in listening to our wisdom.
Om Ay Saraswati Yer Namaha.
Om Ay Saraswati Yer Namaha.
Om Ay Saraswati Yer Namaha.
And then rubbing the wrists together,
Embracing the sensations,
Rubbing the wrists all around,
We evoke Durga,
The great mother.
Taking a nice deep breath in and as you exhale,
Press the wrists together,
Lower the hands down as if you are planting your seed and your roots down into the earth.
And as you breathe into your root,
Exhale and expand those roots down into the earth as we reach out to the great mother,
The great mother Durga that lies dormant until we ask for help.
So if there is anything that we feel we need help with,
Let us reach out with our roots and ask her wisdom,
Ask for her help to guide us,
Guide us with her strength and her courage and allow us to receive and feel our own strength and courage so that we are able to walk forward through the murky waters of life with our head held high,
Our heart pounding and anticipation and brewing.
May we walk forward knowing that she is with us,
Nature is always with us.
And then bring the palms together and raise the thumbs to the forehead,
The third eye for wise and pure thoughts,
Thumbs to the lips for wise and kind words,
Thumbs to the heart for wise and pure action in life.
And let's chant the closing mantra,
May you just receive the vibration.
Om Om Om Om
