Yoga, breathing, relaxation and meditation are all ways of coming home to the place where the true you resides.
1. Come into proper sitting alignment with eyes closed. allow your spine to be long and naturally erect.
2. Take several full, deep, long breaths.
3. Inhale through your nose and exhale with an audible sigh, singing or saying 'Hoooh" on a single note until you are comfortably out of air. Repeat this several times. Allow yourself to become absorbed in the sound as you feel it resonate in your belly and vibrate in your heart.
4. Now inhale, then exhale, sighing, "Mmmmm" on the same note, mouth closed., Repeat several timmes. Allow this vibration to resonate in your heard.
5.Next, inhale through the nose. Combine the two sounds on the next exhalation with an open mouth, saying "Hooooh" and then "Mmmm" with a closed mouth. Feel your spine vibrate with this healing and soothing sound.
6. Practice this combination several times. Then simply sit in silence and listen to the sound of 'home' as if it were an echo singing back to you. Feel the effects of sound vibration on your body and mind.
Welcome home,
musemother
excerpted from Yoga for Your Spiritual Muscles, Rachel Schaeffer
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