Welcome to this moving meditation series.
I am Lila Becker,
A traditional Tantra teacher and a personal freedom coach.
Tantra is a system that meets you where you're at.
It gives you the freedom to challenge yourself or the permission to relax.
It is a system in which you are responsible for the outcome of your reality.
It is a system that teaches us when we breathe and let go,
We are able to go longer,
Be stronger,
And bend without breaking.
It teaches us to listen to our bodies and to move within asanas as we please.
But most importantly,
It teaches us about personal freedom.
So find a comfortable spot on the floor.
Lying on your yoga mat is fine.
But please do not feel constricted by the size of your yoga mat.
As you lie on your back,
Feel free to take up the space that you deserve to hold in this world.
Allow your arms and legs to spread wide like starfish.
Spread your legs really wide so that your hips can relax.
And allow your arms to spread wide,
Palms towards the ceiling so that your shoulders can relax.
This is an adapted series from a traditional Tantra Tridosic Balancing Sequence.
It metaphysically balances all three doshas,
Activating the central nervous system,
Allowing us to relax in asanas,
Letting go of the things that we are not needing,
So that we can move deeper into our asanas and carry that feeling on to the rest of our days.
Tantra encourages us to take full responsibility for our practice,
So with that said,
We never do anything that will cause us harm or stress.
We only go as far as we feel like going in each asana.
You can hang as long as you want to challenge yourself,
And also resting in Shavasana if you feel like resting.
Remembering to always come back to Shavasana to rest.
Shavasana,
Or corpse pose,
Is one of the most healing asanas.
Relaxation allows us to heal.
It's a moment when all of the energy systems can equalize in their appropriate place.
So let's begin.
See your eyes to be soft in their sockets.
Focus on your breath.
Your breath is the ever-constant reminder of now.
It is always right here working for you,
Working with you.
Focus on how the breath moves from the tip of your nose to the center of your eyebrows.
Feeling the coolness of the breath as you inhale,
And the warmth of the breath as you exhale.
Allowing yourself to drop out of all conscious thought.
Allowing all those little thoughts to just float away like wispy little clouds.
The important thoughts will come back,
It's the unimportant ones that won't.
Take a deep breath in,
Breathe in through your nose so that you can activate the central nervous system.
Expand your lungs wide,
Filling all the cells with breath.
And keep sipping in breath at the top of this inhale.
And as you exhale,
Relax.
Completely relax.
Draw your legs together,
Straight legs,
Ankles together.
Take a big inhale.
Again,
Expanding your lungs and sipping in breath at the top of this inhale.
As you exhale,
Bring your left knee to your chest,
Hugging it with your hands.
Allow the soles of your feet to be soft.
Melting your shoulders back down towards the floor.
Relaxing the back of your neck and releasing your jaw.
Find some softness here.
Now cross your knee over your body.
Bring the knee all the way to the floor or a block across your body.
Remembering that your knee is heavier than your shoulder,
So your shoulder can come off the floor.
Feel free to place your right hand on your left knee and turn your nose towards your left thumb.
This helps to secrete synovial fluid in your spine,
Promoting flexibility.
See if you can let go of your glutes and your lower back.
And see when you do,
If this allows you to twist a little further into your asana.
Breathe into your left lung as you twist a little more.
And flow to savasana to relax.
Bring your legs together.
Inhale.
Deeply inhale.
And as you exhale,
Bring your right knee to your chest,
Hugging it with your hands.
Remembering that all asanas should be savasana-like.
Very blissful.
So release where you can.
Draw your knee over your body to twist on the other side.
Taking your left hand to the knee,
Making sure that you're not holding on too tight.
Relax your fingers.
Your right arm flows out to the right side.
If this is too much on your right shoulder,
Feel free to bend the right arm at the right elbow to release the strain.
And you can turn your nose to face your right thumb to increase this twist.
Now breathing into the right lung and gently relaxing the right shoulder.
Letting go of what is not needed.
And flow to savasana to relax.
Draw your legs together.
Inhale.
And as you exhale,
Bring both knees to your chest,
Hugging them with your hands.
Allowing your fingers to be soft around your knees.
Allowing the floor to support your entire back.
Lengthening your spine from the base of your head to the tip of your tailbone.
And maybe with every exhale,
You allow your knees to come a little closer to your soft belly.
Draw the soles of your feet to the floor.
Knees point up towards the ceiling.
We prepare for bridge pose.
Arms down by your side.
Inhale.
And as you exhale,
Press into the ground with your feet and lift your pelvis up towards the ceiling.
It is here where we take five deep diaphragmatic breaths.
Cleansing,
Healing breaths.
This helps to lengthen the cardiac diaphragm.
So really inflate the belly on the inhale and deflate the belly on an exhale.
Deep into your belly,
Sending healing and calming prana down to your thyroid and your throat.
This is excellent for relaxation.
So deep five breaths.
And on your fifth exhale,
Feel free to come up onto your tippy toes,
Really expressing yourself in bridge.
Feel free to stay here as long or as little as you would like.
And flow to Shavasana to relax.
Feel the energies settling out in Shavasana.
Each cell sliding into place.
Every hormone and neurochemical being sent to its specific place.
Breath returns to normal,
Breathing in and breathing out as we relax.
Feel your body dropping like a stone through the floor and into the vastness of this universe in which you are one.
Feel the oneness and the interconnectedness.
Feel the breath and the calm and the strength and the freedom.
Enjoy this moment.
Stay here as long as you please.
And when you rise,
Enjoy the rest of your day.
Namaste.
