Okay friends, so come into a comfortable sitting position. This is going to be a wonderful long reading practice. Make sure you keep it playful. Keep it low. Don't exert yourself. Don't push your limits too much.

Make it something enjoyable, like a journey with a an adventure. So we're going to start up with three rounds of plastic AB reading. First round 11, Brits, then 15 in 21. But if you feel you want to do it less, do it less. Whenever It's enough it's enough. Start off with a couple of relaxed credits.

Center yourself. Center you're aware create a bit of space within starting off with the first round nine Brits Take a nice deep breath and start the last three breaths. Expanding, releasing less full breath in. Breathing out completely. Hold the breath out to keep the spine straight. All that for as long as you comfortably can.

Observe what is happening within. Whenever you want to breathe again, really relax the breathing as you bring the head slowly up. center Do you what's happening second round 13 Brits food inhalation and stuff Last reprints. Make use of these last spreads. Full inhalation, exhale, slowly everything out. Keep the air still for as long as you comfortably can.

Give space to let everything happen as it comes and go. Whenever you want to breathe again, really nice relaxed letting everything happen. Then for the last round 21 Brett's full inhalation x. Follow the rhythm, follow the breath. Let the breath happen, let it come and go. Strong.

Exhale opening up all the channels in the body opening up the mind five Brits Fast Food Innovation and let go the breath. Keep the air still. Hold the whole body completely still and just observe within that spaciousness. Observe everything that is happening without any judgement. Give it space creepy, creepy whenever you want to Again, let the breath happen. Release.

Center yourself to center loose. See you how you've opened up. All these channels in the body are we going to start pumping oxygenated blood this energy to the body with three rounds of our body first round 60 Brits reading and start Keep the whole body loose. Just use the belly. Keep the spine erected. start pumping his energy through the body.

Contract, release contracts really just follow the rhythm. See if it's happening by itself. Less than breads. Relax the reading Loosen up. Second round at Brits do it loosely. Do it with a kind of inner smile.

Breathing in and start Let the rhythm happen keep the whole rest of the body loose. Something's ran and through the body, life, energy. Contract really last 10 Brits relay x debris, low light wire for the last round if it still feels okay for you 100 breaths rating and star no mind, just action. Just doing just letting happen. Follow the rhythm of the breath as if you're observing their own flow past 10 Brits relax the breathing soft and soft Keep the spine erected at the rest of the body lose. To stop sir for the next practice by pranayama eight rounds take a full deep breath in Exhale completely.

Keep the air out. Lift up the diaphragm. Keep the chin down. Hold Mula Bandha. Really screeding as you bring your head up and keep the whole body empty. Keep the mind empty.

Hold everything still. And release reading. Exhale, complete. Five more rounds. Do it your own tempo Don't exert yourself and enjoy this wonderful practice so bye. As you hold the air out, feel the internal pressure.

The belly pressing inward pushing up through the lift in the spine, from the root to the top of the neck And really reading for the last fool deep inhalation and exhale complete. Hold it still now for as long as you can Whenever you want to breed again really enjoy nice spreads. feel the effects the mind and the body. Give it space observe And to center the breath, the awareness into higher consciousness. Nadi showed now planning for your right hand watch the note. Start off with very slow calm breaths.

Complete awareness attention, how the breath flows in and how it really eases and flows out. reading all the layers of the cell, really completely the whole nervous system with each breath out. That awareness consciousness flowing with the breath in keep this attention center Whereas your attention keep it with the breath. How does it feel as the air flows in? How does it feel to release a little bit more with the breath out? Can you keep full awareness for maybe too long breaths in a row?

Maybe even three one pointed attention getting more and more center asked a couple of rents. Cisco, calm, relax. After your last breath, I'll release the right hand down. Relax your breath. Observe that spaciousness that you've created within openness curious Being pure consciousness keeping everything loose Nope. With each breath out, go a little bit deeper recognizing this infinite spaciousness within this infinite open consciousness in which everything is happening.

Opening up, more and more and more Bringing awareness to the body. Feel free to see the bit longer. Otherwise, slowly move a little bit the fingers and move in any way that you lie. And then take a little moment with the hands in front of the heart to generate the state of thankfulness, the state of inner peace. breed a couple of nice Brits to the whole body, the whole mind to the whole heart. state of It's okay, it's all good.

Feel free to stay a bit longer in any position that you like me to stay