1)Taking a comfortable seated position, rolling the sitbones forward, elongating the spine slightly, and taking a few clear breaths, we prepare to begin our process of letting go.
- The first movement is to lower the chin to the chest and raise the gaze to the ceiling. Feel free to lightly close the eyes if you wish. You may also like to link the breath to the movement, inhaling as you raise you gaze, and exhaling as you lower. Continue with this movement as long as you feel comfortable doing so.
- As you breath in and out throughout these movements you might also use this affirmation that has helped me relax many times. “I relax more and more deeply with each breath.” As always you can either choose to say this mentally or aloud.
- The second movement involves looking side to side. Turning to the right first, align the point of your chin over or near the right shoulder. Next move through the middle to the left aligning with the left shoulder in a similar manner. You may also want to link the breath with this movement, inhaling one direction, and exhaling the other direction. Another breath harmony with the movement could be to inhale as you move from middle to right or left, and exhale as you move back to center.
- The third movement involves tipping the head side to side, drawing the right ear near the right shoulder, moving through middle, and then left ear near left shoulder. As in the other movements you might choose to link the breath in order to deepen the state of letting go and relaxation. Continue as long as you would like.
- For the final movement of Greeva Sanchalana we will be rotating our head first to the left and then to the right. Dropping the chin to the chest, rolling our head to the left, then up, then left, and back down to the chest once again. Continue in this direction for as many times as you would like. Linking the breath if that is your preference. A breath harmony you might try is breathing in on the top half of the rotation, and exhaling on the bottom half. Once you have rotated in this direction enough times for your liking, switch directions, rotating down, right, up, and left for the same number of times as the previous rotation set.
7) Return to stillness after that last movement. Now I invite you to reflect briefly on the state of your energy. Do you feel more relaxed, more open, in a state of non attachment to your previous worries and troubles? Perhaps there is a reoccurring occasion in your life where letting go and relaxation would be beneficial? I invite you to explore the possibilities as you live out your days. When do I need to relax an let go? Then take steps to do so.
8) And for our gratitude practice as we close. “Thank you body for carrying me through this day, thank you ground for supporting me, and thank you vital breath for uniting all living beings in this great journey of life!” I invite you to bow your head, and to say a word that means my inner light honors your inner light. “Namaste!” Thank you so much for being here today, for being wonderful you, and for being part of a movement toward health and happiness that surely benefits us all as we are all connected, affected and affecting.
Peace, Love, and Joy to you now and always! Aaron :-)