Inner Radiance: Rebuild

Nava Stay. Welcome to practice. This will be our internal radiance, our gunum rebuild sequence. Let's get started. Rub your palms together.

Get some heart energy working through the hands. And then you can take your hands into Anjali Mudra right at the chest, press the thumbs into the sternum, sitting up tall, a a couple of deeper breaths, and we'll tune in with our mantra. So we'll do three times and that is calling on and bowing down to our collective creative consciousness. You're welcome to join in or just listen. Oh, not Oh, I'm and then calling out for wisdom.

You got. You got good. Good in. Let the vibrations of the mantra wash over you. Calling in creativity.

So that we can send it back out. Calling in wisdom so we can send it back out. Alright. Our first exercise. Take your hands out. Spread your fingers open.

Nice and wide. Lock the energy in the hands here. And then we're just going to circle the arms around. I like to call this one polishing the windows of the heart. So you'll stay with this, and you're gonna join your breath with it. So it'll be Excel, Excel, Excel, Excel, and we're gonna do this for 3 minutes.

So eyes can be open or closed here. Let's begin. And as you're doing this, just think that you're cleaning out any obstruction that's blocking off a nahatta taka and just stay with that. Stay with that. So Anahata Chakra, the 4th Chakra, and, Jack Cornfield, who's a great Buddhist meditation teacher.

He used to say that The heart chakra is the chakra of spiritual maturity. When we finally get out of our own way and start thinking about how we can use our guests to connect, how we can come into compassion, sympathy, empathy, all of these qualities that allow us to move through the world in alignment with our yoga practice and the values that were upholding and invoking So stay with it. Stay with it. Bright, open heart, bright, open hands. Joining it with your breath. So it becomes like a kapalabhati breath, right, like the emphasis is on the exhalation.

And you stay with it. You stay with it. And if if if you've got any sensitivity in the shoulders and you need to pause for a moment or move a bit more slowly, you can absolutely do that. But as I've said before, the Kundalini practice can get very interesting as time goes on. All kinds of thoughts can come up. Right? Like, why are we doing this? Why are we doing this so long?

Or sometimes I feel a little silly or I feel a little giddy. That's all part of it. Just freeing up any stuck energy So stay with it. Keep moving. Keep breathing. And as you're doing this, keep the spine long.

And, yes, the movement of the arms will create a little bit of a bounce through the torso. That's okay. Let it be organic last 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1. And let your hands rest palms upward on top of your thighs. You can touch index fingers to thumbs in. Taking a few deep breaths there.

There might be some tingling through the arms. The hands, the fingers. And moving on to our next exercise. This is a good one. If you have the kind of mind that tends to jump into the future, And that creates a little bit of anxiousness.

This is a great exercise. And remember, any of these exercises can be done on their own, or you can complete them together and create what we call in kundalini. So for this one, right hand is on top left hand underneath, hands come into a prayer, and you're gonna move it out as far as possible to your left with the left hand underneath and the right arm on top. For this one, breath stays long and smooth and full. And, yes, we'll do 3 minutes.

Again, eyes can be open or closed to your long, smooth breathing beginning. So sometimes when we think of the Kundellini practice, We think of these very active exercises where there's lots of breath and fry breath fire and lots of movement, but some of them are more still. And the energy is more internal. And that's what our our internal radiance is about. Learning how to access light and vitality from inside out.

So in this particular exercise, fondly named the anti or exercise, Might not look like much is happening from the outside. But turn your awareness inward. Follow your breath. And things will start to shift. Think about it this way that the heart is on the left side of the body.

And its energy is so powerful. That actually the left lung is smaller than the right one. The heart takes up space. Yes. Physically, but also energetically. And it's the Anahata chakra unstruck so we can think about it as if the energy of the heart shouldn't ever strike anything on its way out.

It should be unstruck. Last 10, 98. 7, 6, 54, 32, and 1. Again, releasing the hands back down. Jan Mudra, resting the palms upward on the thighs, thumb and index finger together.

Long spine. Bright chest. Failing the pumping of the lungs. Gental expansion and contraction in the ribs. K.

For our next one, we're gonna take hands to heart on Julie Muja, press the thumbs into the sternum just like you started off practice. You'll sit up nice and tall. Again, eyes can be open or closed and we'll begin breath of fire. Now we're gonna do this for 2 minutes. Quick mention contraindications for breath of fire. If you're pregnant, if you're on your menstrual cycle, if you just ate, or you're feeling a little overheated or anxious. You'll skip the breath of fire and just stay here with long, smooth breathing.

But otherwise, we've got 2 minutes. Breath of fire, quick sniffing breath in a knot through the nose. Take a full breath in. Full breath out. And begin.

The the it's Stay with it. Stay with it. Stay with it. If you need to slow it down or pause and take a few deep breaths. You can do that. Otherwise, we stay with it.

And last twenty seconds here, 2019, 18, 17, 16, 15, 14, 13, 12, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. Deep breath in. Retain it at the top. Feel the lift and the swell of the chest. Nice and supported, amplified by the fire underneath it like a bellows and exhale everything out. Let the hands come back down onto the thighs. Palms turn up. Visualize this beautiful energy lighting up the center of the body.

Creating a glow around you. And then after a little bit more stillness, we're gonna move into an exercise with a bit more movement. So Go ahead. Take your hands. Make some fist. Now in this fist, thumb into the center of the palm, then close the rest of the fingers around it. You're gonna tug those right by your ribs, elbows move back, chest lifts up, you punch out, and pull back and punch out and pull back.

And this is about sending that heart energy out, and it's a strong forceful punch. So we're gonna do this for 3 minutes. Here we go. Inhale, exhale, inhale, exhale, inhale, exhale, inhale, exhale. And you can coordinate this this with your breath. But again, if you fall into more of a long smooth breath pattern, you can do that, but punch it out and be clear about it.

And I like to even tip my chin down a little bit and keep moving, punching out punching in, punching out, punching in. And you might even see a target in front of you. Right? Some place that might need a little extra of your heart energy, a little extra love. Could be someone. It could be something. But you're sending it out forcefully.

So just because the energy is coming from the heart doesn't necessarily mean that it's always soft and sweet. The energy of the heart can be quite vigorous and quite strong. Sometimes it's needed to break through. It's a breakthrough. Something that's blocking it to break through some idea or some pattern that we're holding on to, that the people that we love are holding on to We just try to send some love out, whether it's in a forceful way or sometimes it needs to be a softer gentler approach But one of my teachers, Doctor Laude, he used to say, don't be afraid of your anger.

It can be a useful emotion when it channeled correctly. Alright? So if there's something in your life that you know would benefit from more love, but there's resistance there. You can punch it out, punch it out, punch it away. Like, you're punching through a wall, and you stay with it, and you stay with it, and the hands are tight and strong. Use your arms. Use your shoulders. Use your ribs.

And you stay with it. Stay with it. Stay with it. And there's a place in our lives for righteous anger. Right? When we see something that has injustice, something that is closed off, something that needs to be shifted, we can use some of that emotion to make us take action, to get out of any stuck energy. So just keep punching and punching right through the wall, right through the wall, right through any blockages.

Stay with it. Stay with it. And last 10, 9 speed it up if you can, 8, 7, 65, 43, 2, and 1. Both fests right by your ribs, palms are upward, eyes can stay closed or open, feel your own strength. Right? It comes from the inside place, and then we have the willingness to move it outward. Get release your fist, maybe give your hands a little shake out. Let's sit back and give the legs a little shake out.

And then you can recross. If you're sitting in sukhasana, you'll cross the legs the opposite direction. Remember? Any of these practices can be done sitting in a chair if you need to, or if you need to sit up a little higher or in Vedrasana, you can absolutely do that. Alright. Next exercise. Maybe give your palms another little rub.

And this one should feel real good after that punching. Big circles of the arms up and back. And you can coordinate this with your breath as well. So it would be a big inhale and a big exhale and a big inhale and a big exhale. And we've got 3 minutes of this.

And let this feel good, right, expansive. So now we're sending the energy of the heart that, into our auric field. And what is your aura exactly? Well, if you've ever been around somebody whose aura is very bright and strong, they'll have, yes, a glow and a radiance to them, but it's an inclusive energy. Right? It's not It's not blocking anything.

It it feels like you want to step in closer to them. You want to get to know them. You want to be friendly with them. And so, when we increase our aura, when we open up and let energy move from the center outwards. It can be a very attractive energy.

Attracting positivity, attracting abundance, attracting good people into our lives. Now, I always say that true strength is not about being an impenetrable force. True strength is really about opening up and trusting that whatever comes our way, we can handle it. And for those times where we feel like we can't handle it, Well, that's the energy of the heart too. We learn to ask for help.

We don't have to do it alone. So just let this feel good. Big and round and radiant opening up across the chest. Generous breaths. You know, that's that's also the energy of an open on a is generosity.

And moving with your breath, And you might find that as you go on, the shoulders get a little bit more open. The torso wants to move with this. The circles can be as big and as wide as you can manage. Take it all in last ten seconds. 8765 432.

And 1. And hands rest on the thighs. Channel the energy. Condense it. Right there at your chest.

You might find that it's difficult even to stay still after some of these exercises that your body can still be humming vibrating a little. Sometimes that manifests as a gentle rocking. Okay. For our next exercise, we're going to be condensing the energy of the 3rd chakra and the 5th chakra right there in the 4th chakra. So take your hands into a venous mudra.

You're gonna interlace your fingers cross at your thumbs. And you'll start these hands with the palms facing downward right about at the navel center. You'll inhale it up towards the throat. And exhale it back down. Super simple. We stay with this movement. Inhale.

Excel. Inhale. Exhile. Inhale. Inhale.

We're gonna do this for 3 minutes. Stay with it. Inhale. And exhale and inhale and exhale and inhale and exhale inhale and exhale. One of the things that we know about the way that the Tuckra system works is that when there are deficiencies in the tuckra is above or below the tuckra that's in between the energy center that lies in between sometimes gets deficient as well. So here, we're we're gathering energy up.

You can look at it that way. From the strength, the fire of the navel, from the ether right there at the throat, and bringing it into the center of the chest, the gateway to the higher chakras, See if you can stay with this. And, again, if it turns out that your shoulders start to feel a bit too tender, then you'll pause, and you'll come back to it. You know, but this is where one of my favorite words comes in, and that word is from the yoga sutras. It is Vivekka. And Viveca means discernment.

And it's a really, really good one for the physical practice of yoga. Right? We have to decide is this a healthy effort or an unhealthy effort? An unhealthy effort is when our practice becomes injurious. Healthy effort is when it builds flexibility, when it builds strength, when it increases our energy, our life force, our prana, No. Really? Any practice that we come to can be healing when we use our discernment, when we use Viveca, So stay with it. Inhale and exhale and inhale and exhale and elbows lift and release and lift and release.

And this is definitely one of those exercises sneaks up on you. Last 10 seconds. 10, 9, 87, 6, 5, 4, 3, 2, and 1. Let your hands rest on your thighs. Couple of breaths. Taking energy.

Condensing it where it's needed. Feel the glow, the warmth. Shining up from the heart towards the face. From here, we're gonna move into one of my favorite muja sizes. So you'll take your hands up just like this, and you're gonna touch thumb and index finger together, thumb and middle finger together, thumb and ring finger together and then thumb and pinky together. And the mantra that we'll be reciting is sahta nah Ma sa ta, na, Ma, and this is kind of a long stretched out version of Sutnam, the mantra Sutnam, which we use in kundalini a lot, it means truth. I am that. Truth.

I am that. This is a great one. It's an energy charging Mudra, and it gets a lot of sensitivity into the fingers and the hands, which, as we know, are the instruments of the heart. They're the organs of action for the heart. So we'll do this one for 3 minutes.

Take a breath in, fresh breath in, Fresh breath out and begin. Sah, Nah, Ma, Saah, Nah, Ma, Saah, Nah, Ma, Saah, Nah, Ma, Saah, namma, last five, four, 3, 2, and 1. And release your hands down on your thighs. Just give a breath or 2 here. Calling in the energy of the elements. Right? Each finger is an element.

What we call the, 5 great elements. And then to close, we're gonna take the index finger of the right hand. So this is your Jupiter finger. Yeah. The index finger, Jupiter represents the teacher represents wisdom. You'll take your Jupiter finger and place it right against your right nostril.

From here, you're gonna inhale through your left nostril. Make a little o with your mouth and exhale out of your mouth. And we'll take 12 breaths like this. So we're igniting, or I shouldn't say igniting. I should actually just say activating are Ida Nadi, which is the left side channel, and it's the cooling breath.

So eyes can be closed here. Breathing in through the left side. Open your mouth. This is just a nice breath to get rid of any excess heat. This is 5.

It should be more calming. Quieting. 5 more inhale. Excel in here. Excel.

3 more. 2. Last one. Let your hands come down, resting your palms, upward on your thighs, Guyan Muja. So beautiful how the pranayama can shift us from action into receptive I'm quiet.

Yourself sit and meditate on the energy of the heart. Owing from the center of your chest. Like, the great legend of Hanuman, the energy of the heart, is also that of selfless service, the path of karma yoga, bhakti yoga. Path of devotion. And these are quick shortcuts to our evolution.

To be engaged in selfless service, to be engaged in devotion to oneness. Then blinking your eyes open. If Shavasana is calling for you, you can lie down on your back and take a Shavasana. Otherwise, gentle rubbing of your palms now. Hands come back to your chest, Angelie Muja. We'll close with the mantra Sutnam.

Truth, I am that glowing from the inside. Breathing in. Numb, and that was stay. Thank you for sharing your practice.