Find a quiet spot where you won't be disturbed. There should be no phones, clocks, or distractions. The next 10-15 minutes are your time to be totally present and surrender to what is.
Get comfortable. Lay on a blanket or yoga mat. Put a bolster or cushion under your knees and a small folded blanket under your head if you need one. Your head shouldn't be too high, as it will restrict the breath and energy flow. The throat, chest, and lungs should feel open and spacious.
Relax, breathe deeply into the belly, and soften. Scan your body from feet to head, releasing any muscle tension.
Deepen the breath even more, scan your body from head to feet again, release tension. Soften
Repeat this as many times as you need. It's amazing how much tension we can hold without being aware of it.
Release and relax, then scan the body again. Do this four, five, or even six times, each time releasing tension. Always finish by taking your awareness down to the bottom of the feet.
When you feel totally at ease, when your breath is slow, steady, and deep, place one hand on your lower belly and one on your heart. Take a few minutes to feel the rhythm of your breath and the rhythm of your body as it is being breathed.
Bring to mind an emotion: a sadness or grief that has become heavy, a feeling or emotion that feels constricting and restricts the flow of your breath. Continue breathing long and deep through the nose and exhaling long, slow, and soft through pursed lips.
Gentle surrender the emotion to the breath
Empty the lungs totally on the exhale. Allow the out breath to become longer than the in breath. Breathing this way is helpful not only for releasing what is no longer needed but also for any type of lung condition, such as COPD.
Continue to exhale in this way as you visualize a soft breeze blowing the autumn leaves from the trees. Visualize the golden-colored leaves gently floating to the Earth.
Imagine your breath is the soft breeze; the floating leaves, freed from their attachment to the tree, are the emotions that have served their purpose and now need to be let go.
Keep surrendering, releasing, and letting go.
Just as letting go of the leaves allows the tree to conserve and condense its energy, our complex emotions when allowed to be felt, processed, and released, create a lightness, space, and freedom within us. Allowing us to hold on to only what is pure and nurturing
Just as the fallen leaves nourish the Earth and allow for new growth. The lessons difficult emotions bring us provide fertile ground for deeper connections, clarity, insights, inspiration, and growth.
When you feel lighter and more spacious, inhale and exhale slowly and deeply again through the nose.
Become aware of the gentle rhythm of the breath and body:
rising and falling
expanding, contracting
filling, emptying.
nourishing, releasing
Visualize yourself surrounded by pure, white light.Breathe in this beautiful light; breathe it all in, not only through your nose but through every pore of the skin. Feel the gentle pulse of the body and breathe,
The brreath:
rising, falling
expanding, contracting
filling, emptying
nourishing, releasing
Fill your body with this white light until every cell is shining, transparent, and luminous.
When you feel complete, when you feel cleansed and nurtured, visualise this white light as a sparkling cord or wand and weave dancing, spiraling figure 8 patterns all around your body. strengthening your electromagnetic field, your aura.
Finish this practice by taking one last deep inhale, drawing in the white light entirely, condensing it into a small, white, luminous pearl.
Swallow this pearl down into the lower belly, your womb center, your lower dan tien.
Feel it settle, gently pulsating with the breath.
Take a moment to bask in this new energy. When you are ready, slowly move and stretch your body, smile, and go about your day, knowing that a profound change has occurred. And this new, pure energy is now a part of you.
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