Just find a comfortable seat.
Allow a moment to find the straight spine,
Soften the shoulders.
Gently close your eyes.
And we are starting our practice by simply pausing.
And noticing.
Where you are right now in your physical body.
Noticing the quality of your energy.
The quality of your mind.
It's really training our whole system,
Training our mind to pause.
Go inward and notice.
So that's the act of really self.
Knowing knowing yourself on all levels.
And now take a deep inhale through the nose all the way down into your belly.
Exhale fully.
And one more breath in.
And breath out.
And bring your palms together,
Rub your palms.
We'll open our practice with three sounds OM.
To connect within and connect without.
Take your hands to the heart center,
Lift up through the chest,
Gently press one palm into another.
Inhale.
Oooooooooooooooooooooooooooooooooooooo Oh.
Ooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooo Deep inhale.
Suspend the breath on the top.
Keep your eyes closed.
Lift up through your heart.
And exhale,
Release your hands on your knees.
You can open your eyes and on the inhale begin to lean your upper body forward to the right and back.
For Sufi grind here,
So inhaling forward to the right and back.
Keep grounding down through your sits bones.
Keep your hands on your knees.
And just long,
Deep breath here.
And if it feels good,
Eyes closed.
So that It is really an opportunity to go within,
To connect within,
Without being distracted by everything around us.
Just noticing how your body feels,
Your spine.
You lure it back.
Just keep moving.
In big or small circles whichever feels good for you this morning or whatever you're practicing.
Good and then switch direction go to the left Long deep breaths.
Again,
In this practice,
Nothing too strenuous.
Just moving,
Breathing and connecting.
That's it.
Good in every tradition The importance of sadhana,
The daily practice,
Is emphasized.
That kind of practice that helps you to connect within.
Good and come back to the center Take your hands to your shoulders,
Thumbs back,
Fingers forward,
Elbows in line with your shoulders,
Lift up through the chest.
And on the inhale,
Twist to the left,
Exhale,
Twist to the right.
Inhaling through the nose,
Exhale through the nose.
Keep your lower belly slightly engaged to support your spine.
Heart is open,
Elbows in line with your shoulders to start directing the energy to the heart.
And just moving from side to side.
I want you to twist only as far as your body allows you to.
Warming up the spine Bring the energy.
G.
Laura back.
And into the space between each vertebra,
Warming up.
Keep it up a little longer.
Inhaling center.
Suspend the breath.
Close your eyes.
Bring your inner gaze in between your eyebrows.
Gentle lift in the pelvic floor and visualize the energy squeezing from the base of your spine all the way up to the crown of your head.
And exhale,
Release.
Take your hands on your knees.
Just notice.
Breathe deeply.
Just notice where you're.
.
.
Feel any sensations,
Maybe in the form of warmth.
Maybe through your shoulders,
Through your arms.
Deep breath in.
Full breath out.
Beautiful shoulder shrugs inhale strike the shoulders up exhaling down inhaling exhaling so powerful breathing in and out through the nose Find the rhythm that works for you.
It could be a little bit slower,
That's okay,
It could be a little faster.
And imagine that you're Releasing any stress.
Any.
Worries,
Any thoughts that might been present with you.
Letting go really easy.
Keep it up a little more,
Just 30 more seconds here.
You you And last 10 seconds as fast as you can.
Okay,
Damiel shrugged the shoulders up towards the ears.
And again,
Squeeze the whole body,
Every muscle in your body.
And then release.
Then again,
Keep your eyes closed and just breathe deeply.
Feel that enlivening of your energy or perhaps a shift that is already happening within your body.
Just observe.
Then drop your chin to the chest and roll your head to the right in big or small circles.
If you have any neck sensitivities or injuries you just simply turn your neck from side to side.
Just notice how your neck feels today.
A very new part of your neck that needs a little bit more attention and maybe just pause and breathe into that place.
Giving some love.
To your next video.
For all the work that it does.
Good,
And then switch the direction.
Go to the left.
Long deep breath,
Really simple but profound exercise for the neck that Brilliant.
Not paying attention much on a daily basis.
Good come back to the center and now stretch your legs out to their side Bend your knees as much as you need to if your hamstrings feel tight.
Flex your feet and just fold forward.
Take your hands on your forms on the ground and maybe.
.
.
Pulse up and down if that feels good and just pause and breathe.
Just releasing your hamstrings,
Your lower back here.
Need an inhale,
Come up.
And exhale fold over your left leg.
Again,
Just pause and breathe or pulsate up and down.
Inhaling center,
Exhale fold over your right leg.
Good,
And we'll go in a more dynamic way here,
Inhaling center,
Exhale to the left.
Inhale up,
Exhale,
Fold over your right.
Just be mindful with your hamstrings here.
Keep your knees as much bent as you need to.
And you can go a little slower or a little faster.
So you modify.
You adjust.
Good.
Just keep moving from side to side.
Bring the energy to your lower back,
To your hips.
Repetitive movements.
Gentle repetitive movement.
That helps us to really open up the body from inside.
And we do it as a warm up so that when we come into the work part our energy can really move freely We feel more at ease in our body.
Good inhale fold over your left leg and just pause here you can even take your right hand to your left ankle Push in and gently pull the upper body towards the knee.
If that feels good,
Just pause here.
And inhale rise up and exhale fold over your right leg Maybe take your left hand outside of your right ankle or shin.
Keep your lower belly slightly and breathe deeply.
Good.
And inhale,
Raise all the way up.
And then coming to cross-legged position And we'll bring some energy into our heart.
So stretch your arms out to the sides.
Bend your elbows just slightly here.
Palms facing forward.
So we're inhaling through the nose as you draw the arms back.
Lifting through the chest and arching your spine and we're exhaling through the mouth as you round the spine and bring your arms towards each other palms facing each other without touching each other okay it's going to be a very dynamic powerful breath inhaling through the nose and exhaling through the mouth all right we'll go here for about minute and a half inhaling nose exhaling mouth If it feels good,
Close your eyes or focus in front of you.
If you have any lower back sensitivities or injuries just go slower please Otherwise,
Pretty powerful dynamic press.
And I want you to move not only the arms,
But the whole spine here.
So arching and rounding.
Drop into the rhythm.
Drop into the rhythm of your body,
Of your breath.
Keep it up.
Keep it up if you can.
Take a break if you need to.
Just 30 more seconds.
Keep clearing the space inside and out.
Clearing the mind.
Good.
Inhale,
Open your arms out.
Suspend the breath,
Close your eyes,
Lift through the chest and gentle lift in the pelvic floor.
Open yourself up.
Inner gaze in between your eyebrows and holes.
And exhale and release your hands on your knees,
Please.
Palms facing up and just breathe deeply to stabilize your breath.
Stabilize your energy.
And feel into that enlivening.
Of your energy.
Into pulsation of your energy beneath your skin.
Feeling your heartbeat?
And noticing that expansion around your heart.
Keeping your awareness at your heart center.
Deep inhale.
Full exhale.
Beautiful.
Okay,
You're welcome to sit on their block or cushion if you need to.
Just make sure for the next one you're,
And keep the back straight here.
So we're gonna take our hands in this.
Mudra,
So the fingers pointing down.
And you're gently pressing the fingers.
Together and then you're going to move the hands from the place below your belly button up to the heart center once you bring them at the heart center you Bring your hands to what's called Lotus Mudra,
The thumbs and the pinky fingers together,
The heels of your palms together,
The rest of the fingers spread out wide.
And then you continue to move this mudra up to the third eye.
And from here,
You stretch your arms forward,
Palms facing up and guide your hands back down okay and the breath is gonna go we're inhaling through the purse slip so through the o-shaped mouth and exhaling through the nose.
Okay,
And as you inhale through the mouth,
You guide this mudra up to the heart.
Keep inhaling as you turn this mudra into lotus mudra and guide it to the third eye.
And then as you exhale through the nose,
You reach your arms forward,
Palms facing up.
And as you exhale,
Guide your hands back down.
Okay,
Eyes will be closed.
And this is a very soothing and calming but also rejuvenating pranayama.
It's called the Amrita Pranayam,
Which means immortality.
So wonderful for rejuvenating.
And also strengthening your nervous system.
We'll go here for a couple of minutes,
Okay?
So really dropping into the.
.
.
Rhythm of your breath into the movement of this mudra.
Take a deep inhale through the nose.
Exhale fully.
And then begin to inhale through the purse slips as you guide your hands up to the heart Keep inhaling as you're turning the mudra into lotus mudra and guide your hands up to the third eye.
And then as you exhale through the nose,
Reach your arms forward,
Palms facing up.
And guide the hands down and continue.
Eyes closed,
Focusing on the breath.
Get focusing on your breath.
As you inhale you can visualize the energy moving from the base of your spine.
All the way up to the heart center blossoming into this lotus flower and guiding this energy up to the third eye And then your axial.
Sharing this radiant,
Beautiful energy out into the world.
And keep focusing on the breath.
It's almost as if we're cultivating that radiance inner radiance within so that we can share it.
With everyone we come in contact with as we go through the day.
Good,
Skip.
Focusing on your breath,
Staying absolutely present.
Really feel that soothing and nourishing quality of your breath as you inhale.
And release let go as you exhale offering it to the earth.
Just a little bit longer.
Soothe and stabilize your nervous system.
Which is so important in the times that we're living right now.
Noticing that cooling air as you inhale.
And warm air as you exhale.
Yeah,
Just a little bit more.
Good,
And next time you inhale,
And bring your hands inhale fully through the mouth.
Suspend the breath and bring your hands in Lotus Mudra at the heart center and hold the breath.
As long as you comfortably can,
Close your eyes and a gaze in between the eyebrows.
Drop your awareness of the heart center.
And exhale.
Take your hands on your knees just for a moment here.
Drop in.
And again,
Without that stillness.
Go inward.
And simply notice your experience without any judgment.
But simply observe.
Observe anything that arises on the surface of your mind.
Anything that arises within your body.
Developing and cultivating that deeper relationship with yourself.
With that part of you that sometimes we are too busy to pay attention to.
And now slowly take your left hand to your heart.
So the fingers facing their side of your body.
And bend the right elbow.
The index finger and the thumb come together in Gyan Mudra,
And the rest of the fingers.
.
.
Reaching up to the sky.
And we'll do a couple minutes here.
Of meditation for calm heart.
So close your eyes.
And with the left hand at your heart.
Just imagine that you're really sending that Love to yourself.
Feeling into their space behind your hand.
And the right hand in this position,
Projecting all that love,
Peace,
And calm out into the world.
And just begin to reconnect with your deep breath here.
Drawing your awareness down into your heart center.
And maybe experiencing that expansion.
Around your heart.
And simply begin to inhale through the nose,
Nice and slow.
Holding the breath on the top as long as you comfortably can without straining your breath When you need to exhale,
You slowly exhale through the nose.
Exhaling fully.
And then you hold the breath out.
For as long as you comfortably can.
Perhaps it's only a couple seconds.
That's okay.
And when you need to inhale you again inhale slowly through the nose Holding the breath on the top as you're relaxing the whole body,
Especially your heart area.
When you need to exhale you slowly exhale through the nose with control Calm.
And then you hold the breath out as long as you comfortably can.
And please continue on your own just for a couple more minutes here.
The meditation that helps to really develop that relationship with your heart,
With yourself.
And also relationship with others.
Because ultimately a relationship with others is a reflection of.
.
.
Our relationship with ourselves.
Really stabilizing yourself.
In this,
With this meditation.
Just feeling their soothing,
Soft breath.
Gently hold on the tab.
Connecting to the heart space.
And then slow gentle exhalation when you need to.
The sadhana,
This daily practice is their ultimate act of self-love.
So just stay here a little longer.
Fully dedicating this moment to yourself.
Connecting with yourself.
And now relax your breath.
Come back to your natural breathing and take your right hand on top of your left Keep your eyes closed.
And feel into the space behind your hands.
Sensing the radiant light.
At the center of your heart.
Spreading through the whole body.
In your mind.
A luminous,
Clear mind,
Open heart.
Just observe.
Feel into your own inner light.
Establishing yourself in this inner light.
You can keep your hands in the same position or just relax them on your knees,
Whichever feels intuitively right.
And stay here for another moment in silence.
The ultimate goal of the practice.
To connect into that sacred silence.
And you will come to stay here as long as you want.
If you're ready.
Come back to your physical body.
Come back to your breath.
Take a deep breath in.
Let go with the exhale.
Take your hands to the heart center.
In deep gratitude for this moment,
For these practices that help us to connect within.
For the day we get to experience.
Gratitude for this life and all the blessings in your life.
Now we head towards your heart.
And thank yourself for showing up today.
Namaste.
