MY GIFT TO YOU 

Six Easy Steps:

1.       Sit in a comfortable position with a lengthened spine creating space for the lungs to breathe and expand. You may sit on a pillow, the floor or in a chair. Sit any way and/or any place that best supports your spine avoiding slouching.

2.        Close your eyes, hands lightly resting on the lap or thighs with fingers in OM mudra. (Thumb and index fingers lightly touching, helping to seal in the energy, quieting the fidgetiness of the body and mind). Place your inner eye gaze to the center in between the eyebrows.

3.       Inhale through both nostrils into the lower lungs allowing the belly to expand and as you exhale draw the belly in. Repeat several times helping you to connect with your body and move out of your head. Each breath draws you in a little more.

4.       Deepen the breath, filling the lungs to capacity on the inhale and releasing completely on the exhale. On your inhale, the breath travels from the lower abdominal area, expanding the diaphragm in all directions gently lifting the shoulders and collarbone and on the exhale, the breath leaves the body in reverse order. Shoulders and collarbone lower, diaphragm pulls in, as well as abdominal muscles, completely, completing a wave like motion with each breath you take. Continue breathing slowly establishing a nice one to one rhythm to begin, eventually doubling the length of the exhalation to a 2-1 ratio. Continue following the breath in and following the breath out, helping you stay connected to your body and out of your head.  

5.       Next breath, helps you deepen even more, by adding sound to the breath. On your next inhale, let the breath travel to the back of the throat and then slightly tighten the muscles in the back of the throat, creating a little tension. As the breath travels over the glottis, a gently Sonora sound is created giving the mind another place to go, lessening the thoughts. Listening to the gentle sound of your breath continues to draw you inward and helps relax the body.   

6.       Practice as long and as often as you like, creating a peaceful sacred space for yourself quieting the mind and allowing for rest and renewal to occur. The breath is always available to you and one of our best tools for quieting the mind. Like anything, regular practice works best, helping the mind clear, focus sharpen, and relaxation deepens preparing you for next steps that come your way.

Carry this with you. Download and print the PDF.