This is an evening practice.
This is a practice to shake off the day,
To re-regulate energy so that the evening can lead to restful sleep.
So we're going to start with,
Start my little timer,
And then we're going to start with shaking.
So come to stand and then start to shake your arms.
Shaking is actually a really beautiful practice.
It really is regulating for the nervous system.
I'm going to see how it goes with the microphone as I start to shake.
Vigorously and you can start to shake your feet too.
And you can jump,
You can move your legs,
You can move your hips,
You can shake your entire body.
And the idea is that there are no rolls,
But see if you can stay with it.
For a little bit longer,
We're gonna do a full minute.
So go ahead and keep shaking.
You can start to shake your entire body.
Shake,
Shake,
Shake,
Shake,
Shake.
And the key is not to stop.
So even if you feel silly,
Even if this is really,
Really weird,
And it is,
Let's be honest,
Just keep shaking.
We got 10 more seconds.
Nine.
Eight.
Seven.
Six.
Keep shaking.
Five.
Four three too.
One beautiful just stand eyes open or closed And notice.
There's a lot of buzzing,
A lot of circulation in my body right now.
So notice how that feels for you.
What is happening.
And then very quietly go ahead and come to sit down wherever you're sitting.
Where you can have enough space in your spine.
To do a little bit of breath work.
And let yourself settle.
Let your energy settle.
Close your eyes if that's a good fit.
You might notice that it's actually hard to settle,
That's okay,
Because where we're going to go is towards Bromery.
Brahmari pranayam.
Bromery is Buzzing Bee.
It's a practice that is really,
Really regulating for the nervous system.
It is the most beneficial practice to regulate the nervous system.
It's a normal inhale through the nose.
And the exhale is a buzzing sound.
In the mouth with the mouth closed and you're gonna probably feel that buzzing throughout your body too.
So we'll take a normal breath in together.
And a normal breath out.
And then a really spacious inhale for Bromery.
We might be at different paces over time,
That's okay.
And exhale.
There's a gentle,
Tiny contraction of the belly at the end of the exhale.
And then the inhale comes naturally.
Mmm.
We'll be here for about five minutes,
So keep going at your own pace.
You might stop before me,
You might stop after me,
That's okay.
Spacious breath in and then the buzzing as you breathe out.
Thank you.
Soften your face.
Mmm.
Hmm.
Keep going,
Don't stop.
You Let's do five more,
Possibly very slow and long.
Mmm.
You Mmm.
You And get really,
Really still here.
Notice how that buzzing has traveled through your entire body.
If you don't feel a radical shift that's okay but if you do notice a shift around into it.
Bring your awareness to the center.
Your forehead that's facing between your eyebrows third eye Soft and gentle awareness there.
Let that awareness travel to your throat.
Without doing anything special,
You notice expansion,
Spaciousness.
As you bring your awareness to this point Let your awareness travel to the center of your chest.
Without any effort whatsoever.
More space,
More ease because you bring your awareness to that point.
Awareness gently travels to your right shoulder.
Your right elbow to your right wrist Nothing in particular,
No effort,
Just that gentle,
Spacious awareness.
To the right elbow right shoulder and center of your chest.
Awareness travels to left shoulder.
Left elbow Left wrist.
No effort.
Cheers.
Peaceful,
Spacious awareness.
Traveling to the left elbow.
Left shoulder and center of your chest.
Awareness traveling down to your belly.
Your pelvis grounding you anchoring you stabilizing you up to the chest.
With no rush or effort whatsoever,
Awareness travels to the throat.
To the third eye.
Into the crown of your head.
There's no effort.
Your stability.
There's ease and there's flow.
A gentle breath in.
And a gentle breath out.
You're very welcome to stay here for as long as possible And when you feel ready,
You can open your eyes and come back.
To the room.
