OM in the Heart

Namaste. Thanks for joining me. So in the Upanishads, it says that the mind is like a chariot drawn by wild horses that have to be tamed. And I don't know if you're familiar with that experience of the thoughts and the mind drifting everywhere and just kind of taking you out of the moment. And it prescribes a remedy which is to hold the spine upright with the head over the shoulders and to let the Om of Brahman, so the sound of Om be the boat that carries you home, placing that sound of Om in the heart. Now this is a medicine for calming the crazy mind. So let's just begin. So find an upright spine, just allow yourself to sit comfortably, take a deep breath in and exhale with a haaaa. Nice. And we're just going to take a few sounds of Om together. You might feel Om resounding and resonating through your heart centre. Namaste. Namaste. You You Deep breath in and exhaling with a Ah Beautiful again inhale and as you exhale just let the belly relax the tailbone drop back and down And then very gently draw the belly in slightly and lift up through the crown of the head So you feel your spine getting really tall You're going to relax the shoulders down your back You Start to feel your breath moving through the torso as you inhale And as you exhale Just two more very conscious breaths slow easy breath in Slow easy breath out One more here And Then lightly bring a finger or two to your heart just lightly touch the center of your chest You're going to close your eyes and just Silently repeat the sound of om in your heart. It's like you're placing a seed in your heart with your finger The seed sound of om and then just keep repeating it silently release the hand and feel that om repeating in your heart Allowing your mind to soften and your attention to rest on the sound of om in the heart Beautiful deep breath in and exhale releasing Let's continue on our mat. So just coming on to hands and knees Just placing your hands on the ground just the wrists underneath the shoulders Roll the shoulders back towards the hips And then we bring the knees slightly behind the lower back and underneath about hip width apart Press the earth away from you inhale lift the chest And then exhale rounding the back Pausing at the end of the exhale and then wait for your breath in when it comes in inhale and lift the chest pausing And then wait for the breath as you exhale you round so you're finding your own rhythm here Just moving with the breath Let the face be soft let the jaw relax It's connecting movement and breath You might just add that silent sound of om in the heart as you move And silently repeating om Beautiful and then come back to centre take a breath in Exhale tuck the toes under and come up into downward dog Bend the right knee drop the left heel and breathe into the back of the left leg And then bend the left knee drop the right heel breathe into the back of the right leg One more time each side just breathing and opening slowly Come back to centre both legs even deep breath in Exhale inhale look forward walk the feet to the hands Lifting and lengthening through the spine exhale fold forward Allow the hands to find the opposite elbow Nodding the head yes And now releasing through the back so deep breath into the lower back Exhale drop the head neck and shoulders Beautiful one more breath here And exhale let it drop Press through the feet inhale reach the arms out wide And exhale bring the hands down to the heart touch your thumbs to the heart centre And silently repeat that sound of om in the heart It's a way of focusing your attention and your mind Nice release the hands open it up wide inhale lifting up and exhale folding forward Inhale lengthen through the spine and exhale place that left heel back behind you in line with the front heel Bend the right knee reach the arms back and inhale come up to warrior one Just pulse a little here and then we're going to exhale bring the arms wide So as the arms are wide here we're going to find a little more breath in the back of the heart So as you breathe in feel between your shoulder blades breathing into the back of the heart Nice and exhale sitting down a little lower One more like that breathing up feeling the breath moving into the back of your heart between the shoulder blades Beautiful and then bring the hands down Lift that right leg up to the sky point the toes bend the knee open the hip up to the sky inhale And exhale drop that foot down come forward into a plank position Drop the knees down tailbone back look forward and then sliding through I'm going to bring the hands just in front of the shoulders and then inhale lift the chest Roll the shoulders back draw the belly in breathe into the front of the heart and exhale back down Again inhale just lifting the shoulders mini cobra draw the belly in to support the lower back breathing into the chest And exhale back down This time inhale lift the arms bend the elbows spread the fingers lift the feet draw the belly in breathe up into the heart Nice exhale back down and then gently pull back into a child's pose Just let everything relax here Deep breath in and exhale out through the mouth of the long And again inhaling and exhale with a The jaw relax the shoulders relax Take your medicine your seed sound of arm and plant it in the heart Silently repeating arm in the heart center Letting your energy settle The mind relax Deep breath in and release Beautiful inhale come up onto hands and knees gently arching the back exhale tuck the toes under and lift the hips I'm going to lift that left leg up to the sky point the toes Then the knee open the hip up and then exhale bring that foot forward come up onto the fingertips And place the right heel on the ground in line with the front heel Reach the arms back and inhale come up for warrior one Let's take it again on this side so opening the arms wide and bring your attention into the back of your heart back of the chest Breathing in between the shoulder blades inhale And exhaling nice full breath in the heart there Lovely and then release the hands down we're going to just rock back on the front heel and step forward Inhale flat back and exhale bending Bend the knees reach the arms forward exhale draw the belly and lift up through the heart come all the way up Lengthening bringing the hands down to the heart center touch your thumbs to the heart Deep breath in and exhaling everything Release the hands down and we're going to stay where you are I'm just going to turn to face you We're going to take a balance posture here So we're going to work with tree and bringing your hands onto your hips Look ahead of you and find a spot to rest your gaze on for balance And then you're going to let your knees bounce a little and bring your weight more into your feet And then bring your weight more into your left foot and start by placing the right toes on the ground and the right heel into the left ankle Strong through your left leg either stay here or if you would like to bring that foot inside the thigh of the left leg And bring the hands together at the heart Maybe lifting the arms maybe reaching wide Maybe adding the sound of arm in the heart And release that knee palms together drop the right foot down release the arms walk the legs out a little bit Close the eyes deep breath in exhale everything with a long The eyes closed feel through the left sole of your foot the sole of your left foot Feel how it's touching the ground You feel that grounding energy just allowing any mental agitation to drop down into the left foot down into the earth And the whole nervous system relax Deep breath in and exhale Beautiful let the eyes open again look ahead of you find a spot to rest your gaze on bring the hands to the hips let the knees be soft And then bring all of your weight into your right foot engage your core lift Mulabanda and lift your perineum Draw the lower belly in start by bringing the heel of the left foot to the inner ankle the right side And then stay here or bring that foot to the inside of the right leg And some days you might wobble a bit and that's okay and we have to learn just to get back up and try it again Bring the palms together maybe reaching the arms up Maybe adding the sound of arm in the heart Releasing that side bringing the left foot down onto the ground walk the legs out a little bit close the eyes Take a deep breath in and exhale everything with a long Feel the right foot touching the earth Just notice that grounding energy after this balance posture Allowing your mental agitation, confusion, stress whatever is going on up there down into your foot down into the earth It's grounding One more breath here and exhaling Great so meet you at the front of the mat Bring the feet parallel palms together And then we're going to inhale and actually step wide with that left foot Bring the hands onto the hips and fold forward Walk the hands out away from you lengthening through the spine Deep breath in and exhale Bring that right hand underneath the left arm hold onto your left leg And then twist looking underneath the left armpit But lift your right hip at the same time Deep breath in so keeping the hips even exhale draw the belly in And then inhale reach the arms forward Take the left hand to the right leg twist looking underneath that right armpit And then let that left hip lift up a bit so the hips stay even exhale drawing the belly in Nice deep breath here And then inhale lifting up We're going to walk it round to the front of the mat bending that right knee Placing the left heel on the ground reaching the arms back and strong through your feet Can you feel how grounded you are now lift the arms up And then open wide for warrior 2 just adjusting the feet bringing that right foot a little to the left Pulses you land in your warrior Bring the hands to the heart touch your thumbs to your heart And place that silent sound of om in the heart so silently repeat om in the heart Stay with it as you open the arms wide So we're learning to come back to center to come back to focus bring the hands back to the heart Finding that om Stay with the om stay in the heart bring the arms wide One more time Maybe look forward over the fingers but stay with your attention in the heart And release the hands down We're going to lift that right leg up to the sky Swivel on the left foot and find a side plank Perhaps you still find that sound of om in the heart Releasing the hands down coming through chaturanga Inhale up dog or cobra And down with dog Inhale look forward and either walk or hop the feet to the hands Inhale flat back and exhale folding over Bend the knees reach the arms up for utkatasana Coming all the way up lifting the heart bringing the hands down Thumbs touch the heart and just center here Deeper breath in and exhaling Pressing through your feet feel the grounded connection between the feet and the earth Lift up tall spine nice It's feeling clarity in your spine One more breath here We're going to step back with the right foot Inhale lift the chest and then rolling forward letting the hands come down the legs Lengthen through your spine holding onto your legs with your hands and then drop the head down Find an even breath in through the nose out through the nose Let the neck really release here One more breath Exhale draw the belly in drop the head a little lower And then inhale fingertips underneath the head Walk the fingers round to the front of the mat place That back heel on the ground in line with the front heel bending the front knee Feel how grounded and connected you are to the earth Inhale lift it up Beautiful Let's take the arms wide one more time and just breathe into the back of the heart Feel the front of the heart open whole heart area Nice Bringing the hands back to the heart center And then exhale turn it round to warrior two Bring the hands together in front of your heart touch the thumbs to the heart And plant that silent sound of om in your heart center It's bringing all of your attention here into the heart Keep your attention there as you reach the arms out wide Bring the hands back to the heart center Finding that re-establishing connection with om in the heart And then send it out wide One more time inhale silent sound of om in the heart Keep your attention in the heart as you extend your arms and look forward Let's play with what it's like to look out at the world but have your attention resting in your heart Nice and then let the hands come down Lift that left leg up to the sky And then finding a side plank here You can have the bottom knee down if you like Keep coming down through plank chaturanga Inhale up dog or cobra Exhale down dog We're going to look forward and we're going to hop to Navasana So you're just going to come onto your sit bones Lift your legs and reach your arms forward It's engaging the belly Bringing om into the heart Maybe even a gentle smile And then exhale lowering halfway down This is where you really need to learn to smile One more breath And then exhale maybe even just holding it an inch off the ground Om om om om om And then lowering it all the way down and just resting on your back Deep breath in Exhaling And again another deeper breath in And exhale letting it all drop with a big ah Place the soles of the feet on the ground and knees in the air The heels just below the sit bones And then inhale press through the feet Lift the hips Walk the shoulders underneath the back And interlace the fingers Finding that really solid connection between your feet and the earth Lift the hips a little higher And feel the chest broaden Shoulders moving towards each other on the back And finding that breath in the chest See if you can reach the breath not only to the front of your chest But also to the back of the chest between the shoulder blades Maybe add the sound of om in the heart One more breath here Lift the heels Release the hands Reach the arms up to the sky Lower the back down Rest the knees against each other and the arms down on the ground Take a deep breath in And exhaling Hug the knees in towards you Gently wobble side to side Find happy baby And then bring the knees together, arms wide You're going to drop the knees over to the right Let them come all the way down onto the ground And just take one breath here Reach through the left fingertips Maybe one more breath And then inhale that the knees come up Knees together, feet flexed Exhale, drop the knees over to the left Bring the left hand onto the right knee And reach through your right fingertips Breathing down into the lower back Keep the feet flexed One more breath here And inhale back to centre And just release the legs down Resting into the earth Deep breath in Exhale everything out with a long And again, inhale Just letting the tensions and stresses of the mind drop as you exhale Placing that silent sound of arm in the heart You just let it keep going It's like you put it there and then it just keeps repeating itself effortlessly Drawing your attention into the heart centre and letting the mind rest on the heart Breathing the body relax and let go Relax and let go Deep breath in Exhaling Bring the knees into the chest and gently wobble side to side Hold onto the backs of your thighs and rock along the spine a couple of times Coming all the way up, find a comfortable seated position Start by bringing that right shin in front of the left Place that left hand on the right knee The right fingertips behind you, inhale lift up tall And exhale just a gentle twist looking over that right shoulder One more breath here lifting up tall Exhale draw the belly in Inhale let the head come back to centre Switch the cross of the legs Bring the right hand to the left knee And inhale lift up tall Exhale draw the belly in and look over your left shoulder Again inhale lifting up tall Exhale draw the belly in And look over your left shoulder Inhale the head back to centre And just relax the hands on the legs Take a deep breath in And exhale everything with a long sigh Feel the energy in the spine Feel the spine lifting up tall And the shoulders relaxing down the back Feeling the breath moving up the spine as you inhale And down as you exhale Breathing in and placing that sound of arm in the heart Bring one finger to touch the heart centre Just keep that sound of arm going in the heart Allowing your attention to rest here While you release the finger back down to the leg Resting in the heart centre Stay here as long as you can When you're ready to come out bring the hands together Finish with the sound of arm together, deep breath in Exhale everything And inhale for arm Namaste Thank you for joining me and for watching your beautiful rest of your day