Hello,
Welcome to your practice.
Sitting down in a comfortable seat,
You can be on the floor cross-legged,
Sitting in a chair,
Anywhere that is comfortable for you with the spine straight.
Take a nice cleansing breath,
Inhale through the nose,
And exhale release through the mouth.
Letting the breath return naturally.
Bring your attention to your sit bones.
Feel each of your sit bones rooting down into the earth.
Feel secure and supported through your seat.
Allow the navel to tuck in slightly toward the spine,
Supporting your low back.
Allow the shoulders to be heavy.
As you feel the shoulder blades draw slightly together and down the back,
Lifting the heart as the chin falls slightly toward the heart,
Elongating the back of the neck.
Feel the crown of your head lift.
The eyes close gently,
All the muscles of the eyelids releasing.
Feel the forehead,
The space between the eyebrows softening,
And the jaw hangs heavy.
Feel in your body,
The head over the heart,
Over the hips.
Rooted,
Supported,
Protected through the sit bones,
And lifted and light through the crown of the head.
Deeply connected to the earth beneath you,
And deeply connected to the heavens above.
Relax the forehead a little bit more.
Let the jaw be a little bit heavier as the shoulders drop even more.
You start to notice the in and out flow of the breath.
Notice each breath entering the nostrils and exiting.
Just practicing observing the breath without control and noticing if that's difficult for you.
Noticing if that's easy.
Watching where your breath is going.
Is it traveling into the throat,
Maybe into the chest,
Maybe all the way into the belly.
Wherever your breath is naturally flowing,
It's deep in it,
Sending it deep into the low belly.
Feeling the low and middle and upper belly just filling up with each inhale and fully emptying with each exhale.
Notice if your inhales are longer or shorter than your exhales and see if you can even them out.
Maybe inhaling for a count of five and exhaling for that same count of five.
Now let's send the breath into the lungs and the ribs.
Allow the fronts,
Backs and sides of the lungs fill up with air as you inhale and fall deflating as you exhale.
Envisioning balloons in either of your lungs.
Now let's inhale into the heart center and feel the collarbones broaden as you fill up with air in the chest.
And let everything fall as you exhale.
Breathing into your hearts.
See the air traveling in through your nose,
Down the throats,
Right into the heart center and exiting the same way it came.
And now we'll inhale right into the forehead.
Feel the air traveling in through the nose directly into the head,
Filling up the head with air as you inhale and emptying the head as you exhale.
And now your next inhale,
We will add all of that together.
Inhaling into the low middle upper belly.
Allow that breath to travel to the lungs,
To the heart,
All the way into the head.
And as you exhale,
You release the way that you came from the head,
From the heart,
The lungs and the belly.
Envision your body like a glass of water filling up with air from bottom to top and then emptying from top to bottom.
Breathing at your own pace for a few more rounds like this.
Envisioning positive,
Uplifting,
Helpful thoughts and energy into the body and envisioning anything that might be holding you back,
Exiting the body.
Just not feeling the need to carry anything that's a little bit too heavy.
Really letting those thoughts go.
After your last exhale,
Just allow the breath to return naturally.
Allow once again the body to breathe itself as you sit back and observe,
Releasing any and all control from the breath.
Now start to see your natural breath traveling up and down the spinal column.
Envision air entering through the space between the eyebrows,
Traveling to the back of your neck,
Down the neck,
Down the upper spine,
The middle spine,
To the low back and out through the tailbone.
See the breath rotating back and forth from the tailbone all the way to the space between the eyebrows.
Breathing out your spinal column.
Relax the pelvic floor a little bit more.
Relax the neck and the shoulders.
Relax the jaw and the forehead.
Start to feel the pulse in both of your hands.
Feel the center of each palm and each of your fingers pulsing.
Letting the energy grow in each of your hands as you keep your awareness on both of your hands.
Becoming curious about the pulsing.
Feeling how deeply you can pay attention to your hands.
Feeling the blood in each hand,
In each finger.
Start to envision small lights growing in the palms of your hands.
Feel the warmth of these lights warming up the center of your palms and gradually spreading to encase the palms,
The bottom of each finger,
The knuckles,
Until it's encasing both hands entirely.
All the fingers,
The tips of your fingers.
Seeing and feeling these lights in each of your hands.
Noticing what color your light is.
Noticing how the light feels.
Noticing if it's dim or bright.
Maybe there's a pulse to your light.
Simply notice,
Not trying to change anything,
Trusting your first instincts.
Noticing that whatever first came to your mind is how it is.
No need to question any further.
Allow those lights to start to disperse and diffuse.
Traveling up both of your arms,
Into the elbows,
Into the upper arms and the shoulders.
Now seeing and feeling both lights encasing your hands,
Your arms,
All the way to your shoulders.
Feel the lightness of your arms.
Watch the lights diffuse a little bit more,
Spreading across the collarbones and the shoulder blades.
Seeing as these lights join together right at your heart center.
Feeling your heart being touched by these lights as they join into one.
Seeing your entire chest,
Upper back,
Shoulders,
Arms,
Hands encased in light.
Now,
Watch as this light sinks down further.
Growing to encase your upper belly,
Middle and lower belly.
Feeling your entire torso and both of your arms now totally encased in this light.
Notice how this light feels.
Does it feel safe and secure?
Does it feel positive and uplifting?
Maybe there's no words for how it feels.
Maybe it just is.
Feeling that too.
Feel this light continue to grow into the pelvic floor,
Into the sit bones,
The root of your spine.
Feel both legs gaining this light,
Both feet,
As your entire body is lit up.
Notice this light encases the entire body.
Notice as it starts to grow upwards.
Notice the light start to travel up the neck,
Up the throat,
Starting to encase the face.
Seeing the jaw,
The nose,
Each nostril and the tip of the nose gaining this light.
The back of your skull,
Both eyeballs,
The eye sockets,
The eyelids,
The eyebrows and the space between the eyebrows.
Feel this light reach the crown of your head.
Feeling both ears,
Feeling your entire head encased in this light.
Feeling the entire body.
Seeing and feeling yourself glowing in this light at every point in your body.
Feeling yourself glowing in this light.
Start to watch as this light sinks back into your body.
Letting this light soak into your skin,
Soak into the bones,
Into each organ.
Just letting this light be solidified within your body.
Letting this light stay within you.
Knowing that at any point that you need some extra support,
Extra help,
You can call upon this light.
It is always within you.
You take a moment within your lives to sit with yourself and just feel your hands.
Feel the pulsing in the hands.
And starting there.
This light will always be with you.
Letting this light soak into your body.
Start to once again notice your breath.
Notice if maybe the breath has slowed down.
And begin to call air back into the body.
Taking deep inhales,
Filling yourself up.
Deep exhales,
Letting anything else go.
Can start to slowly wiggle the fingers,
The toes,
Maybe rock the head side to side.
When you are ready,
Opening your eyes to a new day in front of you.
Namaste.
Namaste.
Namaste.
Namaste.
