A short meditation practice that works with pranayama and mantra to create quiet in the body and mind, this class offers questions for you to observe the theme of your life and where you want to hold your focus.

Style: Meditation

Duration: 21-mins

Level: open

Props: blocks or a yoga bolster

Focus: the theme of your life and where

Location: Vancouver, BC

Come to a seat or lay down using as many or few props as you like. You can move from reclined to seated as we progress through the meditation and pranayamas.

Take a few deep breaths to arrive in your body with your eyes closed.

Put on your observer hat and watch your thoughts as each arises. Try not to change anything, judge what arises, or alternate what shows up. Let each thought appear and fall away as you sit and breathe.

Questions to consider:

• How fast or slow does each thought arrive?
• Is there a theme or pattern to what appears?
• Is there a word you can choose to anchor your focus?
• What would you like to create in terms of a mood in your physical body or mind?
• What will your mantra be as we sit together?

Pranayama

Kumbhaka, aka breath retention

• Inhale for 6 counts
• Hold for 6 counts
• Exhale for 8 counts

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Benefits of Kumbhaka include:

• Better oxygenation to improve overall health and concentration occurs when we retain the breath as it increases the carbon dioxide level. This event activates the respiratory center in the brain and leads to a greater exchange of oxygen.
• Improvement of lung capacity
• Strengthening of the diaphragm

Mantra

We’ll chant a Kundalini invocation together with a bit of call and response.

May the long time sun

Shine upon you

All love surround you

And the pure light

Within you

Guide your way on

Guide your way on