Okay,
So just let the lower part of your body sink down toward your seat.
And let your spine be tall,
So it doesn't have to be ramrod,
But just feel a sense of lengthening through your spine and your shoulders relaxed.
We'll do a little bit of neck work before we get started here.
So interlacing your hands behind your head.
And then take a breath in and on the exhale press the back,
The palms of your hands into the back of your head and press the back of your head in toward your palms.
So you're kind of accessing some of those muscles deep in the neck and at the top of the back.
Just take another breath in here and a breath out.
Breathe in through your nose,
Keep pressing your palms into the back of your head,
The back of your head,
Resisting against your palms and on your exhale just draw your right elbow down toward the ground.
So it doesn't have to be a big side bend here,
Just opening up the side rib cage.
And on your next inhale coming back to centre and over to the other side.
Just feeling a little bit of opening in the intercostal muscles and then come back to centre.
Take a little twist here,
Breathe in,
Lengthen through your spine and on the exhale just gently keep pressing your elbows behind you as you turn the top part of your body toward the right side.
Doesn't have to be a big twist here,
Just feeling some rotation in your spine and then come back to centre.
Pause here for another breath in and then exhale over to the left.
And then come back to centre and release your hands to your thighs,
Your lap.
Your hands can be just gently resting on your thighs or maybe even cupping the right palm on top or the back of your right hand on top of your left palm.
Maybe your thumbs are touching here.
Maybe you're just watching here.
Just finding a place that feels comfortable and start to tune into the rhythm of your breath.
Noticing the rise and fall of your breath in your belly or your chest.
And begin to focus on your spine as though your spine was a glass tube that runs from the base of your spine all the way to the crown of your head.
And as you breathe in,
Imagine your breath as light that moves into your body from the base of your spine all the way to the crown of your head.
And as you breathe out,
Visualise that breath as light from the crown of your head down to the base of your spine.
Breathing in,
Spine fills up with light.
Breathing out,
Light from the crown of your head to the base of your spine.
The light is never leaving this glass tube that is your spine simply filling up from the base of the spine to the crown of the head.
Breathing out from the crown of the head to the base of the spine.
And continuing to visualise your breath travelling up and down the length of this glass tube,
Being a witness to your breath.
Breathing in,
Filling up.
Breathing out.
Staying with this visualisation for a few rounds of breath.
Breathing out.
Staying with the light.
Staying with the warmth.
And adding a layer here on your breath in,
Silently saying to yourself,
So.
And on your breath out,
Hum.
Hum.
Breathing in,
Filling with light,
So.
Breathing out,
Hum.
Continuing to witness the breath as light and silently saying to yourself,
So,
Hum.
I am that.
Breathing in,
Breathing out.
And we will stay here for a few moments.
And if you feel that you fall out of the rhythm you've established for yourself,
Just gently draw yourself back into that inhaling light,
Exhaling light.
So.
Hum.
Breathing in,
Filling with light,
So.
Breathing out.
And we will stay here for a few moments.
And we will stay here for a few moments.
Breathing in.
Breathing out.
And we will stay here for a few moments.
Breathing in.
For just a few more rounds of breath.
As you continue to witness the glass tube in your spine,
Filling with breath,
Filling with light.
Adding a layer here as the light spills out from this glass tube into the rest of your body.
Breathing in light,
Feeling that light and warmth diffuse throughout your body.
Continuing to witness with the mantra,
So hum.
And either staying here or letting that light move from inside your body into the space around you.
So that you're bathed in this light and warmth.
Continuing to witness the breath in.
The breath out for just a few more rounds of breath.
So hum.
I am that.
I am the universe.
The universe is me.
Breathing in.
Breathing out.
Until perhaps there's no distinction between the light in you and the light around you.
For three more breaths.
And then at the end of that last breath cycle.
Empty out all your air.
Take a slow breath in through your nose.
Fill up as much as you can with the light in you and the light around you.
Take one more sip of air at the top of your inhale.
And then gentle sigh out with open mouth.
Let go of your practice.
But stay with the light.
Stay witnessing your breath.
And whenever you're ready.
Just allow yourself to return to the space around you.
Filled with light that you've generated.
And the light in me bows to and honours the light in you.
Thank you for taking time to practice.
And some time out for yourself.
Feel free to slip out quietly if that's what you need.
I'm here if you have questions or any observations.
I hope that felt good.
Thanks,
Alex.
You're welcome.
Thank you.
That was beautiful.
Have a beautiful day.
It's good to see you in it.
