Let's make ourselves comfortable.
A little bit relaxed,
A little bit alert,
Putting our body somewhere it can rest.
Nice tall spine,
Head balanced on our spine.
A couple of deeper breaths as we become comfortable.
And before we do any of our practice we'll check in with how we feel now and then we'll compare at the end see if our practice has hopefully improved things.
So physically how is my body feeling?
We're not trying to change anything we're just noticing.
Maybe offering some sympathy if our body is tired or hurting.
Just noticing.
And mentally.
How am I?
Accepting what we find as best we can.
Maybe we don't like it,
Maybe it's okay.
But that's reality in this moment for us.
We have the tools to improve matters that's why we're here.
Emotionally,
How am I?
Having an honest look as best we can.
Offering some compassion for ourselves if needed.
When is that not needed?
Energetically,
Can we feel our energy in our body,
In our energy field?
Just see if you can feel something if not that's okay,
If you can that's good,
It's fine.
Let's see if we can have no judgment or just noticing.
So having had a check in we'll use a couple of cleansing breaths to start with.
So we're going to exhale as much of the air out of our lungs as we can without straining.
Then we'll take a long smooth in breath filling the bottom of the lungs,
The sides of the lungs,
And the top of the lungs and we'll let it all out comfortably.
So exhaling when we're ready.
Inhaling long and smooth,
No strain,
No jerking,
Letting the ribs expand as much as we can comfortably.
Exhaling when we're ready.
In case that's created any tension in our body let's loosen our shoulders,
Our neck,
And relax a bit.
As we rest afterwards we may notice even that has shifted how we feel.
It's a good breath if we've been sedentary for a while and we're about to be energetic.
We want to kind of shift our mood,
It's a good refresh.
So let's do it once more.
We might put a little bit more effort into expanding those lungs or if we found it a bit stressful we might take it a bit easier,
It's up to you.
So when we're ready blowing the air,
Exhaling as much of that stale air from the bottom of the lungs as you can.
Inhaling deeply long and smooth,
Filling the lower lungs,
The mid-lung and the upper chest,
Expanding all those intercostal muscles.
Exhaling when you're ready.
Resetting our comfortable seating position and noticing how that feels.
Allowing our breath then to guide us into relaxation.
Starting from our tailbone when we're ready to inhale,
Our attention is going to travel up our spine,
Out to the top of our head,
Into the vast infinity above our head.
Exhaling down through the top of our head,
Along our spine,
Down to the earth beneath us.
Inhaling up,
Connecting with the universe,
Exhaling down,
Connecting with the earth.
The breath is still comfortable,
The body is comfortable,
We're stretching our minds.
And we're connecting energetically with the earth,
With the universe.
So we can imagine energy from that vastness above us flowing into our energy channel,
Kind of like our spine and energy from the earth beneath us flowing up into this energy channel.
More or less the same as our spine.
With each pass we're energizing ourselves up and down.
And you can imagine that as light,
As vibration,
Whatever works for you.
We'll release that breath but we'll stay with our attention on the breath,
Just let it flow in and out.
Completely unique and comfortable.
As we exhale our breath goes out into the world and we connect with the world.
Inhale,
Let's come back to our peaceful centre.
Exhaling our breath connects with the world.
Inhaling,
Returning to the core of our being.
The breath is comfortable and natural.
I'd like you to get this sense of connecting to the world and then to your own inner self.
With each breath.
This has become the pattern of my days.
Act in the world,
Return to the peace of centre.
And taking all our attention inwards now.
Not exactly to a physical location like our energetic centre.
The innermost eye.
That may be something you feel.
So let's have a go at feeling.
And it may be something we use our imagination.
So let's have a go at that.
And I'm leaving this deliberately vague because I don't want to tell you what to do,
What to find.
Only giving this suggestion that you go inwards.
To see what there is.
I have my truth in my centre.
And I offer you your truth in your centre.
So let's explore.
In the outer world my truth has become hard to pin down.
I look inwards for my truth.
Can you hold,
Can you find a place of truth within you?
In an outer world where certainty is hard to come by.
Let's inhale and see if there is certainty within us.
Certainty in ourself.
In the outer world love can be difficult,
Can be uncomfortable,
Can show up the worst in us.
Let's look inside.
And cultivate love there.
If there is little love inside you,
You won't find it in the outside world.
And the more love we create inside us the more there will be in the outside world.
So let's choose to build,
To find love within us for ourselves.
And letting each breath build what it is we would like to build inside us.
When there is little external peace we inhale and look within for peace.
Peace is so deep.
So let's inhale and look within.
And if we choose to cultivate the truth,
The light,
The love,
The peace we could use a mantra.
I am the light.
I am the love.
I am the truth.
I am.
I am the light.
I am the love.
I am the truth.
I am.
I am the light.
I am the love.
I am the truth.
I am.
Whatever choice of words feels most appropriate for you.
I must credit BlossomGoodChild for those choice of words on YouTube.
Resting for a moment in our centre.
Breath moving out to the world and into the centre.
So if you get lost just return to the breath.
So so And we'll take one or two deeper breaths as we gradually return to our waking state.
Starting to mobilise our body.
Having a little stretch.
Gradually moving our hands and feet,
Arms and legs.
Thank you for practicing with me.
