Welcome.
Let's begin our practice today in a comfortable seat,
Sitting maybe on a blanket or whatever else is comfortable to you,
And just invite that tall spine.
You might gently close your eyes or maybe find a soft gaze down in front of you and just begin to tune in to this moment,
Noticing your whole body.
You might notice your feet and legs and hips and maybe any sensation of the mat or blanket or other prop beneath you,
And just invite your lower body to sink into that support.
Keep your spine nice and tall.
Soften your shoulders away from your ears,
And you might have your palms turned down on your legs for more of a grounding action,
Or if you would like to be more in a receptive mode,
You might turn the palms up,
Maybe gently bringing your thumb and first finger to touch in jnana mudra.
And if the palms are up,
Same position of the hands,
First finger and thumb touching,
Sometimes referred to as chin mudra.
And you might experiment and see which feels better,
Palms up or palms down.
Begin to tune in to any sensation you're experiencing in your body right now.
Might be sensation of tightness,
Tension,
Even discomfort.
Invite that sense of a little bit of curiosity with detachment and just observe any sensation you're experiencing right now.
You might notice how the sensation fluctuates slightly.
It might even be difficult to pinpoint the sensation,
But just watch as if you're sort of watching a river flowing along.
Just watch sensation as it ebbs and flows through your body.
And begin to tune into your breath,
Inviting your next inhale to be just slightly deeper.
Notice where you feel your breath in your body.
Maybe notice the length of your inhale and the length of your exhale.
And gently extend your exhale two counts or even more longer than your inhale.
Notice how each inhale can fill your whole body with energy,
Light,
Prana.
And as you exhale,
Notice the softening effects of your exhale,
Releasing,
Letting go,
An opportunity to release tension,
Tightness,
Or anything you've been hanging on to that no longer serves you.
And at the bottom of your exhale,
Just notice that brief pause,
That moment of stillness right before your inhale.
It might only be a second or two.
See if you can notice that exhale pause.
And then simply let your breath come back to a natural rhythm.
If your eyes are closed,
Gently open your eyes.
And with appreciation for your focus and your awareness,
Bring your hands together at your heart in Anjali Mudra.
The light in me sees and honors the light in each of you.
Namaste.
