Welcome,
My name is Lucia.
The essence of Kripalu Yoga is learning to be fully present in the moment-by-moment experience of being alive.
One of the core practices is the practice of being present.
This approach invites you to learn about yourself by meeting each moment with awareness,
Tuning into the sensations,
Emotions,
And thoughts that constantly move through you.
When you inhabit your body with full presence,
This practice becomes a powerful pathway for physical and emotional healing,
Psychological growth,
And spiritual awakening.
The practice unfolds through five steps.
Breathe,
Relax,
Feel,
Watch,
And allow.
Find a posture that works best for you.
You are welcome to sit in a chair or on the ground with your legs crossed,
With a folded blanket or cushion underneath.
If you are in a chair,
Lean slightly forward so you are not leaning against the backrest.
Allow your seat to feel grounded and balanced.
And if it's comfortable,
Close your eyes.
How freely can you breathe right now?
For a few moments,
Focus your attention on the natural rhythm of your inhale and exhale.
Let the breath move in and out of your body without effort.
Notice the sensations connected to breathing,
The rise and fall,
The temperature of the air in the nostrils,
The softening of the belly as you exhale.
Sustain a flowing,
Smooth,
And steady breath.
Relax.
How could you soften just a little more right now?
Scan your body and gently release any areas of tension.
Invite your muscles to soften and relax.
Then bring the same softening to the mind,
Letting go of any tension or straining around your mental activity.
Feel.
What are you feeling in this moment?
Let your awareness drop from the head into the body,
Open to the full spectrum of sensations that are present,
Subtle or strong,
Pleasant or uncomfortable.
Let each sensation arise,
Move and pass through in its own time,
Without the need to change it.
What are you aware of right now?
Observe the unfolding of your inner experience with curiosity.
Notice what is pleasant,
Without clinging,
Or what is difficult,
Without resisting.
Become the silent witness,
Steady and spacious,
Attentive to all the details of your inner experience.
As your mind settles,
Notice if the quality of your experience changes or shifts in any way.
Allow.
Can you allow this moment to be exactly as it is?
Let yourself and your experience be just as they are,
Releasing the impulse to fix,
Change or control.
Instead of trying to make something happen,
Stay present,
Observe and feel what is happening without any effort on your part.
Trust the natural unfolding of the experience,
Moment to moment,
As you meet it with openness and ease.
I hope this practice offered you ease and presence.
Come back to it anytime life feels unsteady and you need to return to your center.
Remember the simple truth of being here now.
