A Centering & Gratitude Meditation

Mondays are my Sundays. Today began w/a magical #yoganidra in bed digitally brought to me by @kathryn.cornelius. I will be floating thanks to you my dear sister... that crystal ball visualization was so precious.

Here's a 10-min meditation + pranayama practice I did as soon as I awoke from my nidra slumber:
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Sit & center.
Watch thoughts fade, 
even if that means they rush by like news screens..
Observe them rather than being part of them.
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Focus on breathing that will cleanse your torso.
Feel your chest rise & fall with each inhale & exhale.
Imagine air rushing from your root chakra up to your crown, & then back down with each inhale & exhale.
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Pause, come back to normal breath. 
Sit & listen.
Honor your vessel now that it's cleansed.
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#Pranayama calming breathing exercise: 
Hold your nostrils with your thumb & middle finger. Inhale for 5 counts thru your right nostril, hold for 3 counts, exhale for 5 counts thru your left nostril, hold 3 counts. 
Repeat as needed.
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Pause, come back to normal breath. 
Open your palms on your knees to receive energy.
Sit & listen.
Stretch up, expand your cleansed vessel through your neck, spine & upper limbs.
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Return to center. 
Pranayama fire exhaling breaths: short, stumpy exhale breathes thru your nose in repetition. Try about 10 ending with one long one. Imagine you're pushing out anything else you need to clean out.
Repeat as needed.
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Pranayama fire inhaling breaths: short, stumpy inhale breaths thru your nose in repetition. Try about 10 ending with one long exhale. Imagine you are quickly pulling in new circuits of energy.
Repeat as needed.
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Sit.
When you're ready, face palms down & chin to chest: to end your practice of taking in external energy + protect/circulate your own energy.
Hand together at chest ~ allowing your energy full circulation throughout yourself.
Imagine your new energy rushing thru all limbs and chest and back and mind.
Contain this energy, keep it for your precious use.
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Salute up to the #thirdeye & the air above your head which protects it.
You now have your own manifested energy to begin a magical day.
Namaste.