Welcome,
My friend.
Thank you so much for taking the time for you and your practice today.
Making time for your practice is the most important thing that you could do,
So that you can engage with life feeling grounded,
Centered and inspired.
Bring yourself into a comfortable seat.
You can be seated in a chair with your feet resting evenly on the ground,
Or seated on a cushion on the floor.
Let your hands come to rest on your thighs,
With your palms facing downwards,
As a gesture of turning our attention inwards for what is needed today.
Feeling into your sit bones,
Sitting evenly,
And notice all of the points of contact between your body and the surface beneath you.
Let gravity have you.
Allow your body to relax back.
Rest your gaze on an object in front of you,
And imagine that you are looking out from behind your eyes.
You are welcome to close your eyes,
Or soften your gaze and direct it towards the ground.
Imagine your body sinking into the earth,
And there are roots moving from the base of your spine,
And the soles of your feet,
Down into the ground,
Tuning you into the qualities of abundance,
Steadiness and support.
And imagine there is a return of energy from the earth,
Moving up through your roots,
Up into your legs,
Moving up into your body,
And your belly is softening to receive this energy.
The spine is tall,
Shoulders relaxed,
And gently lift the back of the head up,
The crown of the head moving towards the sky.
Imagine there is a channel moving from the crown of your head up into the sky,
Tuning you into the ethereal qualities of lightness,
Potentiality and possibility.
And there is a return of energy from the sky,
Moving down the channel into the crown of your head,
This energy moving down into the body,
Down into your belly.
Allow the belly to soften and receive this nourishing energy.
Notice the movement of your breath.
Allow your breath to soften and deepen.
Pay attention to the pause at the top of the inhalation,
And at the bottom of the exhalation.
The inhale beautifully clarifying,
The exhale a sense of clearing,
Of making space.
And imagine now the breath moving in and out of the centre of the chest,
The breath moving in and out of the heart,
The inhale massaging the heart,
The exhale relaxing the heart.
Now take your right index finger and gently close the right nostril with your index finger.
Take three slow breaths in and out of the left nostril.
Allow for a subtle pause at the top of the inhalation and at the end of the exhalation.
This breath connecting you to the qualities of calm,
Coolness,
Receptivity within you.
Then release the right hand and take the left index finger and close the left nostril.
Take three slow breaths in and out of the right nostril.
Allow the inhalation to naturally rise and the exhalation to naturally fall.
Allowing for the pauses in between each cycle of the breath.
This breath cultivating a natural warmth,
Vitality and clarity within you.
Now remove the left hand and let both hands rest in your lap and take three slow breaths in and out of both nostrils.
Tuning you into your innate qualities of balance and harmony.
Letting them guide you through this day.
Now imagine as you breathe in there is an energy being carried on your breath.
This energy being drawn in through the nostrils on the inhalation and moving into the centre of your head behind your eyes.
As you breathe out this energy gathers in the centre of the head,
The third eye centre.
This energy is a beautiful golden light that has been carried by the breath.
Continue to visualise this golden energy being carried by the breath in through the nose and then being gathered into the third eye centre.
Imagine that golden energy is slowly growing and expanding from the centre of your head.
A golden light that expands in all directions encompassing your head and slowly expanding to take in the whole of your body and gradually moving into the space immediately around your body.
Creating a golden field of energy both within you and around you.
This energy allowing you to move through this day with fresh,
Clear,
Intuitive sight.
This golden energy holding space for you.
A space where there is no doubt,
Where there is no fear.
A space where you can tune into the beauty and the strength that is you.
A space that cushions you from the noise and distractions of the world.
Giving you space to stay true to you.
Lifting your hands now and letting them come to rest over your heart.
And ask yourself how you would like to experience this day.
What quality do you wish to embody to be the fullest and truest expression of you?
Sit here and listen quietly to the whispers of your own heart.
What do they have to share with you today?
What quality would serve you most today?
And making the commitment to yourself now that you will do what is needed to nurture this quality within you today.
As though you are reassuring your inner life that you are here for you.
That you will take care of you and do what serves you.
Allow your heart to relax into your hands just that little bit more.
And feel your face,
Your eyes,
Your lips softening into a gentle smile.
Bring the palms of your hands together in front of you and begin to rub them.
Generating some energy and warmth in the palms of your hands.
And then lift your hands and place your palms over your eyes.
Fingers resting over the forehead.
Fingertips on the scalp.
Allow your eyes to bathe in the warmth of your hands.
Relaxing the brain.
Smoothing the scalp.
Then slowly lower your hands into your lap.
As you begin to gently blink your eyes open.
Keeping your gaze directed towards the ground.
Take a moment to notice the quality of your presence now.
This presence holds everything that you are looking for.
This presence is the source of your wisdom,
Your knowing.
And gives you access to the skilful responses needed to manage the complexities of life.
Take a breath in through the nose.
And a clearing breath out through the mouth.
Releasing a gentle sigh.
Then slowly open your arms up.
Lift your hands.
As a gesture of offering up all the benefits of your practice today.
As a gift to your loved ones,
To your community,
The greater good.
Lifting your gaze.
A smile on your face.
Thank you for being here,
My friend.
It is a privilege to walk this path with you.
Take care.
Namaste.
