Hello everybody and welcome back.
Today we will get started in a comfortable seat.
If you're sitting on the floor consider elevating your hips off the ground,
Maybe on a bolster,
A meditation cushion,
A couple of blankets,
Or even a block or a pillow or two.
You can also sit on your chair or maybe the side of your bed.
And if you do not have props available to you and you're sitting on the floor,
Just sit in a way that allows you to be tall and alert.
So you can sit with your legs crossed,
Legs extend out in front of you,
Maybe even sit in a kneeling position on your heels or shins.
Once you arrive in your seat,
Allow your spine to grow tall,
Allow your shoulder blades to slide down,
Collarbones lift,
And tag weight into your elbows,
Your knees,
Your hands,
And your feet.
When you arrived,
Acknowledge where you are in your day.
Maybe it's the middle of your day,
Your day is about to come to a close,
Or maybe your day is just about to start.
And with that acknowledgement,
Recognize any feelings that may be lingering with you.
So maybe it's tiredness,
Exhaustion,
Restlessness,
Maybe excitement,
Nervousness.
But just take a moment to honor what's there.
It's not right,
It's not wrong,
It simply is.
And then when you've acknowledged where you are in your day,
Acknowledge yourself for arriving in this moment,
Giving yourself this opportunity to pause from life.
Pausing from life can seem sometimes like a chore,
But it really is a gift that we give ourselves.
It's a moment of self-care,
An essential nutrient to our well-being.
Now take a moment to set an intention for your practice today.
It could be something that you want to achieve for this session alone,
Or maybe it's something that you're continually working on.
It could be a goal,
A dream,
Something that you want to manifest,
Or maybe something that you want to just bring more insight into and contemplate.
Once you have that intention in your mind's eye,
Draw your hands at your heart center in Anjali Mudra,
Thumbs connecting at your sternum.
And just imagine that you're carrying this intention in the form of a seed in between your palms.
As you take this next breath in,
Imagine you're breathing life into this intention.
And then as you exhale,
Place your palms over your heart center,
Stacking them on top as if you were planting the seed within the space of your heart.
Now place your hands on your knees with your palms facing up towards the sky.
You can place the tips of your index fingers and your thumbs to meet lightly.
I'm gonna take a slow breath in through your nose.
Open your mouth and let it go with a sigh.
Again,
Inhale into your nose.
Pause at the top,
Hold,
And then exhale,
Let it go.
Seal your lips,
Pause at the bottom,
And then invite a slow deep breath in.
Hold at the top,
Keep your lips sealed,
And breathe out through your nose.
Pause at the bottom,
Then inhale for the count of 4.
3 2 1,
Pause 4.
3 2 1,
Exhale 4.
3 2 1,
Pause 4.
3 2 1,
Inhale 4.
3 2 1,
Pause 4.
3 2 1,
Exhale 4.
3 2 1,
Pause 4.
3 2 1,
Inhale 5.
4 3 2 1,
Pause 5.
4 3 2 1,
Exhale 5.
4 3 2 1,
Pause 5.
4 3 2 1,
Inhale 5.
4 3 2 1,
Pause 5.
4 3 2 1,
Exhale 5.
4 3 2 1,
Pause 5.
4 3 2 1,
Now inhale for 6.
5 4 3 2 1,
Pause 6.
5 4 3 2 1,
Exhale 6.
5 4 3 2 1,
Pause 6.
5 4 3 2 1,
Inhale 6.
5 4 3 2 1,
Pause 6.
5 4 3 2 1,
Exhale 6.
5 4 3 2 1,
Pause 6.
5 4 3 2 1,
Now keep holding the breath out and then draw your navel in and feel your lower belly draw up and then as you do that feel your sitz bones root further down into the floor allow your belly to expand on its own then take a slow breath in all the way to the top once you're full at the top soften your shoulders your neck and your jaw and just hold then take a slow breath out that your nose all the way to the bottom at the bottom hold notice if your spine shrinks and see if you can lift your spine grounding into your hips hold the breath and then take a slow breath in pause at the top hold and then slow breath out pause at the bottom holds spine is still lifted grounding into your sitting bones inhale slow breath at the top hold see if you can take a mental sip of air in notice what happens and then slowly let the breath go emptying out your belly navel draws in and up hold knowing your full capacity take about a third of the breath in and then pause and then take another third pause fill up to the top hold now exhale let it go through your nose pause at the bottom now inhale a third hold inhale a second third hold fill up pause soften your shoulders down if they lifted keep your crown tall exhale let it go through your nose and to completely out at the bottom feel your sitting bones root down now inhale a third into your belly pause inhale midway up into your your chest another third pause filling up to the very top of your lungs pause holds now tilt your chin slightly forward about an inch tilt your chin down an inch and then draw it in this is called jalandhar abandha or throat lock keeps the energy locked in your torso let your let that go let your head come back to leveled and then breathe out pause at the bottom navel draws in lower belly rises up this is called a union abundant or belly lock good release that inhale a third and then inhale another third fill up to the top holds engage that throat lock chin tilt slightly forward down and in release that take about a third of the breath out this time and then pause take about another third and pause empty all the way and pause engage belly lock good inhale a third inhale a second third fill up to the top stay with your head neutral or engage throat lock here release throat lock breathe out a third and then a second third empty out pause holds one more inhale third hold inhale another third hold inhale to the top fill your lungs pause here engage throat lock be the witness to your energy notice energy rising and allow yourself to observe it release a third pause release a second third pause empty out pause take a slow breath in all the way to the top open your mouth let it go with a sigh now take a moment to do absolutely nothing allow your breath to be in a natural rhythm just let your mind observe and take note of any shifts in energy your body in your headspace now lift your right hand in front of your face with your palm facing you and place the tips of your index finger and middle finger to the space between your brow place your right thumb lightly on top of your right nostril and ring finger on top of your left nostril take a breath in through both nostrils and then take a slow breath out now close off your right and breathe in through your left release your right and breathe out through both and then close off your left breathe in through your right release your left and breathe out through both and close off your right breathe in release your right and breathe out close off your left breathe in release your left and exhale now close off your right breathe in through your left pause at the top hold if it feels safe close off both nostrils completely release and then breathe out through both nostrils close off your left breathe in through the right pause here or close off both nostrils release and then breathe out through both now close off your right breathe in through your left close off your left release your right nostril and breathe out then inhale into right switch and breathe out through your left alternate nostril breathing breathing in through one switch and breathe out that the other inhale into the other and then exhale out through the one so just keep going with this alternate nostril breathing and as you do this just notice which nostril feels a little bit more challenging to breathe out and in from our nostrils change in dominance every hour and a half within the day so just notice which nostril here is more dominant the next time that you breathe out through your left nostril let your right hand come back down to your knee and just let your breath be natural and observe any shifts in energy any shifts in your head space or in bodily sensations and then just reflect back and decide which nostril was the dominant nostril and which nostril was the non-dominant nostril we'll next move into Kapalabhati or skull shining breath and this is a cleansing breath meant to clear out the system of any stagnant or old air or any cobwebs that may be within our headspace so it is a forced exhale out through your nose and a passive inhale into your nose your belly will physically pump the air out but then your belly will naturally expand to accept the breath in you can kind of think of the sound as if you were blowing out a trick candle that just won't seem to come out so it'll sound like except your mouth is going to be closed and you're doing it all through your nose we'll go slow for the first round and then the second round you will have the option to go a little bit faster but I advise sticking more to a moderate tempo and as you're doing these I want you to focus in on your nostrils again and see if you can notice that non-dominant nostril as we do this so sit up nice and tall hands on your knees palms facing up and take a slow breath in through your nose an easy exhale out easy inhale kapala bhakti starts here keep it going for five four three two one exhale all the air out draw your lower belly in belly rises up towards your chest as you empty hold the breath out now expand your belly and then accept the breath at the top hold soften your neck your shoulders and your jaw and then slowly let the breath go through your nose we'll do another round so take a slow breath in slow breath out easy inhale in and begin so keep going while I chat again you're clearing out all old air all stagnant energy any limiting thoughts let that be released here for the next ten nine eight seven six five four three two one exhale all the air out keep exhaling navel draws in and up spine still lifts as you exhale and when you feel like you can't physically breathe out just mentally breathe out now pause hold the breath let everything expand take it slow easy breath in at the top hold see if you can take a mental sip of air in and then tilt your chin slightly forward down and in and as you hold here within your headspace imagine a picture of a flame and then lift your head and slowly breathe out beautiful take a moment to observe just notice how you feel now lift your right hand in front of your face again and place your index finger and middle finger to your third eye whichever nostril was the nostril that you deemed the dominant nostril close that nostril off and then take a slow breath in through the non-dominant one pause the top holds now release both nostrils and breathe out through both now inhale through both close off the dominant nostril breathe out through the non-dominant one and then inhale into that one release and breathe out through both so both nostrils inhale non-dominant nostril breathe out through that one and then inhale there release and breathe out through both inhale to both breathe out through the non-dominant one now take about a third of the breath in through the non-dominant nostril and then inhale a second third another third pause release both nostrils and breathe out through both close off the dominant nostril again inhale third into the non-dominant one inhale a second third fill up pause release both and breathe out close off the dominant nostril taking a third of the breath and a second third last third release both and breathe out now with both nostrils open take about a third of the breath in and a second third fill up close off and dominant nostril and breathe up through the non-dominant release both nostrils taking a third of the breath and a second third fill up close off dominant nostril and exhale through the non-dominant through both nostrils take a third of the breath in and a second third fill up close off the dominant and breathe out now release both nostrils and breathe in through both pause at the top close off the dominant nostril and take a few puffs of kapalabhati out of the non-dominant one empty out all the way release both take a deep inhale at the top pause close off the dominant nostril kapalabhati through the non-dominant empty out all the way release both take a deep inhale one more time close off the dominant nostril kapalabhati through the other empty out release both nostrils take a slow breath into the top pause at the top if it feels safe close off both nostrils completely let your right hand come back down to your knee open your mouth take a sigh out through your mouth let your breath return to a natural rhythm and again just take a moment to observe notice any shift and notice if you feel that same difference between the dominance between your nostrils now in this next portion find a steady even breath through both nostrils so finding an even rhythm through your inhale and your exhale and then turn your attention back to the nostrils and breathe as if you can do alternate nostril breathing but instead of using your hand you're gonna use your attention so inhale into both nostrils but more attention on your left switching your attention to your right and breathing out keep your attention on your right as you breathe in switch the attention to your left and exhale and just keep going with that now as you continue to do this bring something into your mind maybe it's a word or an action an image or maybe it's something that has recently happened or something that has happened in the past something that generally triggers you into feeling frustration or irritation or maybe even anger know that there is no right or wrong answers you are not a bad person or a negative person but you are simply a human being that is allowed to feel and as you bring this into your mind notice where in your body you feel it which side of your body do you feel it keep your attention on this attentive alternate nostril breathing as well whichever side of your body that you feel the sensation the most turn your attention to the opposite nostril and breathe as if you can breathe in through that nostril and then turn your attention and breathe out through the other nostril as if you can let go of whatever it is that triggers you into feeling frustration irritation or even anger so your attention goes to the opposite nostril you breathe in through that one turn your attention to the other and breathe out as if you can just let go of whatever it is that makes you feel this intense raw human emotion and just continue with that a few rounds of breath now the next time that you breathe out continue to breathe in the attentive pattern that you just established but let go of any thoughts that have to do with frustration irritation anger let go of any words any images any sensations allow yourself to just simply clear the slate and recognize that where you are in this present moment is not governed by those words by those images by those sensations where you are right now in this present moment is not governed by feelings of irritation anger or frustration as you continue to breathe with your pattern bring something to your mind that brings you pure joy pure bliss any thoughts any words images whether recent or in the past just something that brings you that pure sense of joy and peace where you don't have to question it you simply just feel it and know it and as you continue to breathe with your pattern imagine that you're breathing whatever it is that brings you joy into that side of your body where you felt those sensations of irritation frustration and anger and just filling that space with your joy with your bliss you now as you continue to focus in on joy and bliss allow yourself to let go of that attentive pattern to your nostrils and just let yourself breathe with the tension in both nostrils with ease just continue to breathe and invite joy and bliss effortlessly into your body fill your whole being with joy and bliss and then bring into your mind's eye the image of a flame and imagine that flame sits within the very depth of your belly the base of your spine your sacrum just behind your navel just imagine that this flame represents joy and then take a slow breath in wherever you are all the way the top pause at the top effortlessly breathe out through your nose pause at the bottom and with this image of the flame in your mind imagine that you can breathe that flame all the way up to your heart pause at the top keeping the flame at your heart and then as you breathe out the flame recedes down to the base of your spine pause inhale up to your heart hold the breath there filling your hearts with that flame of joy and then exhale allow the flame to recede back down to your roots to your base your foundation and just keep breathing here with some short breath retentions on the bottom and the top and just imagine that as you're breathing in the flame rises to your hearts and then as you exhale the flame goes back down to the base of your spine after your next breath retention out let your breath return to a natural effortless rhythm and still keep the image of that flame that represents joy within your mind's eye sitting at the very base of your spine in your belly as you take your next breath in breathe as if you can send energy all the way down to the very base of your pelvic floor keep your attention and energy there as you let the physical breath escape again breathing down to your pelvic floor to your roots and then just letting the breath escape as you keep your attention down on your pelvic floor now in regards to joy bring to mind something that creates the foundation that creates stability grounding home for this joy and just imagine that whatever it is is fueling that flame of joy that sits within you and then switching your attention now breathe as if you can send energy and breath down to your sacrum your tailbone area the base of your spine that area below your navel and keep the ancient attention and energy there as you breathe out and as you focus your attention here in regards to joy what or who do you connect to do you find connection with that brings you this joy just breathe as if that whatever it is that you connect with that you connect to is fueling this joy this flame that lies within you and the next time that you breathe in breathe down into the space behind your navel area keep your attention there as you let the breath escape and bring to mind some area in your life that allows you to feel confidence your most inner power and your most inner will to hold this joy with confidence and whatever it is that comes to your mind just let it fuel that flame of joy within you and then the next time that you breathe in breathe into your heart space with your attention on your heart bring back to mind that original intention that you set at the beginning now with your intention in mind begin to contemplate how this flame of joy within you can help manifest and help you bring your intention to fruition and how do the things that fuel our flame of joy the things that bring us stability that help us feel home and grounded the areas that help us be and stay connected to our surroundings our environment and those areas of our life that help us feel connected to our highest self that help us feel our most inner will and power and confidence how does this all play into manifesting whatever it is that you have set in your life that you want to bring into your life and just contemplate on that for the next few moments of your day and as you continue to contemplate allow your breath to slowly drop into the background to become a lot more subtle knowing that your breath is happening and that you are just gently receiving and ask yourself the question how can joy and all that fuels my joy how can that help me germinate the seed of my intention you you you invite a deep breath back in and let it go draw your hands to your heart center and Anjali mudra just take a moment just to reflect on all that came up for you in your practice today thinking about what brings you joy fuels that flame of joy within you the things that bring you stability that makes you feel connection that fuels that inner will and power within you and how all of these things that fuel joy and joy itself how that help you will achieve and manifest whatever it is that you intend for your life whether it was just here in the session or off your mat and buy your head down towards yourself acknowledging your effort and your energy I'm just giving yourself some gratitude for showing up for yourself today thank you for sharing your practice namaste
