My name is Letitia.
I'm with True Nature Studio.
I have been meditating and doing breath work for some time.
Found that I had many magical moments on the meditation mat and wanted to find those in other aspects of my life as well.
That curiosity led me to find Dr.
Sue Morter and her work with the Energy Codes book.
That work is essentially embodiment,
Meaning bringing those magical moments of meditation into your life,
Living from that perspective.
First,
I will take us through the physical posture of anchoring.
Then,
I'll invite us into deepening,
Feeling into the subtle energies of those anchor points so that you can experience the true nature that resides in your sacred core.
We should probably just start with a clearing breath and loosening our shoulders a bit.
Take a deep breath in and release with an open mouth,
Dropping your shoulders,
Relaxing them as you can.
Again,
A deep breath in.
Release your shoulders with your exhale,
Just finding any easy movement in your neck and shoulders to release.
There are four anchoring points.
We'll begin with the root lock or it's called Mula Bandha.
This is basically cinching and tightening all the muscles of your pelvic floor and groin region.
You want to cinch those in and tighten for a moment.
You've probably noticed your legs tighten,
Maybe your abs tighten as well.
You really just want to relax that.
With an exhale,
Just relax the root lock itself by half.
You still have a tension there,
But it's released.
Your next exhale,
Release by half again.
This sensation,
This gentle sensation of a tension on your root is Mula Bandha.
Let's give it a good squeeze and cinch everything,
Pelvic floor,
Groin region.
Cinch it in again,
Just to practice,
And then release by half,
Release by half again.
That is your root lock.
That's Mula Bandha.
Take a couple good breaths,
Memorizing this sensation,
Your focused awareness on your root.
Next,
We'll move to the second anchor point,
Which is behind your heart space,
In between your shoulder blades.
Take your shoulders up and back,
Squeezing the shoulder blades together,
Opening the heart.
A gentle hug around the back of the heart.
Take the shoulder blades together and down,
Feeling a gentle squeeze of the heart,
The heart space.
As you do this,
You probably notice your posture is more upright.
You're finding that sacred alignment of the center channel within your body.
So you're holding your root lock,
You're now holding your shoulders together and back with the heart open.
We'll move now to the throat lock.
So here you want a gentle tuck of the chin,
Which creates a slight constriction in the back of your throat.
Take a deep breath here,
Through that constriction.
If you're familiar with Ujjayi breath,
Basically it's the sensation if you're fogging a mirror.
You want a slight constriction of the back of the throat.
Try it a few times for yourself.
When you tuck your chin slightly,
You might also notice that you become more upright.
Again,
Holding the structure around your center channel.
So you're gently holding mula bandha,
The open heart,
Chin is tucked,
Slight constriction of the throat.
And our fourth and final anchor point is behind the eyes.
So bring your attention now to just behind the eyes.
You might close your eyes and roll them upward.
Find that tension just behind the eyes.
Memorize that tension.
You do not have to leave your eyes rolled.
Memorize that spot,
That place behind the eyes.
Just take a deep breath here,
Through your center channel.
You are now holding a foundation for your sacred core,
Which extends from the crown of your head to your root.
This is the physical posture that holds that foundation.
Just a couple deep breaths here.
Just getting used to this sensation.
Your body remembers this alignment,
But we haven't held it in so long.
Just settle into it.
This anchoring of the center channel can be practiced multiple times throughout the day.
If you have a few moments,
Just to internally bring awareness to those four anchor points.
The mula bandha,
The heart open,
Throat,
Slight constriction,
And attention behind the eyes.
Just practicing this,
Reminding your body of its core alignment.
I know that's a lot to hold on to all at once,
But the more you practice it,
The more your body will remember and support you in holding it.
What's made this practice more meaningful to me,
Though,
Is deepening into the subtle energies that are available to you when you bring your attention inward,
When you soften the body,
When you open your heart.
These are the place for real knowing of your foundation.
I'll invite us now to deepen a bit into an experience of feeling these energies for yourself.
First,
We need to prepare our body to be more receptive of these energies.
I'll invite you to soften the body and bring your attention to your hands.
All of your attention on your hands.
Soften the entire palm.
Soften your hands such that if you were accepting the hand of a newborn,
You release all grasping,
Gripping,
Release all tension through the palm,
Through every finger.
Soften all those small muscles.
While maintaining this softness,
Bring your attention now to the soles of your feet.
Start with your arches and release the large muscle of your arch.
Just soften it.
Let go of any gripping in the toes and allow that softening to spread through every muscle in your foot,
In your ankle,
Providing that release to your feet.
Next,
Bring your awareness to your eyes.
I invite you to close your eyelids and soften from your eyebrow to your cheekbone.
Even dropping your eyes back away from your lids a bit,
Just allowing the settling,
The deepening.
Imagine your scalp is melting down your temples,
Around your ears,
Softening the outer ear,
Even your inner ear canal,
Then melting all of that softness into your jaw.
Release the tongue.
Soften your mouth.
Take a deep breath in and as you exhale,
Bring all of this cultivated softness to your pelvis,
To your low belly and soften.
Release any grip of your seated muscles,
Of your abs.
Gently bring your attention back to our anchor points.
Squeeze your root lock and then just release by half,
Just a slight tension held at your root.
Take your next inhale.
Focus that as a deep belly breath,
Expanding the belly and exhaling into your pelvis.
As you take these deep breaths into the belly,
Just notice any sensation that comes up for you.
For me,
This is a felt physical sensation,
But it's different for everyone and I understand some see images or colors,
Some feel emotion tied to this area.
Whatever it is for you,
Whatever is happening in your body in this moment,
Just notice.
Use the mind to notice what is happening.
You might feel a swirling sensation in your abdomen,
Grounded heaviness in your hips.
Just as you breathe here,
Take notice.
What does your root energy feel like?
So as a reminder,
You bring your shoulders back,
Shoulder blades down and back together.
Gentle hugging of the heart space.
The breath pattern here is to breathe from every direction on your inhale into the heart.
As you exhale,
Exhale out in every direction as if you are breathing in and out of your heart space.
The energy of the heart is the most potent.
It can be measured from 8 to 10 feet away from the body.
It's that signature feeling you feel from people when you interact.
Your body registers the energy.
On your next exhale,
You might follow the thread of that exhale.
Follow that energy out.
How far does it extend for you?
How far can you track your heart energy?
Breathing in and out of the heart,
You might compare how this differs from the sensation you felt in your root.
Find your position by gently tucking your chin.
Slightly constricting the back of your throat.
Then breathe through that constriction.
Taken with me about the throat is while it seems like a small point of perception.
If you focus only on the front,
The energy of the throat expands in all directions.
I have been able to register this energy more freely when I focus on the back.
Take a couple breaths through the constricted throat and see what this energy feels like for you.
Just being open to however that registers in your body.
On your next exhale,
We'll move upward to behind the eyes.
Yes,
This is the third eye.
I invite you to drop any preconceived notions you might have about what that means.
Just as we have for the other three points,
Feel into what this is for you and your body.
Bringing our attention behind the eyes,
I'll invite us with a different breath pattern.
Keeping your eyes closed,
As if you imagined exhaling in front of you as if it were a big kazoo unrolling out three feet in front of you.
As you inhale,
It retracts and rolls back.
Then you exhale behind you with this kazoo.
Inhale,
Returning to the center point.
Just drop the breath pattern.
How do you sense this energy in your body?
How does it feel different than our highest energies into our sacred core?
An open heart and your focused awareness inside this sacred core.
Everything is possible.
This is where you get to know your true nature.
Let's now inhale from above our crowns down into the belly.
Exhale out of your root into the earth below.
Inhale up from the earth through your roots into the belly.
Exhale through your heart,
Throat,
Out your crown.
Draw your inhale from above through the crown,
Through the heart.
Exhale out your root.
Exhale through your heart,
Out your crown above.
The sensations of your sacred core.
I invite you to just gently move your fingers just very gently as we come out of this experience.
Slowly rub your hands one on the other.
Let your body integrate.
You can gently open your eyes.
Take any soft movement that feels good for you.
Thank you for your time,
Your energy.
Namaste.
