Bản chép lời đầy đủ của Ground Before You Flow Meditation from Caroline

WEBVTT 00:00:01.280 --> 00:00:04.080 Hi everyone, this is Caroline Murphy. 00:00:04.639 --> 00:00:17.280 Today I'm going to be offering you a guided grounding practice that can be used at the start of any at-home yoga practice, particularly a vinyasa style. 00:00:18.160 --> 00:00:26.800 With that, you'll go ahead and grab a mat and we'll head towards the earth, setting up in a comfortable shivasana. 00:00:28.079 --> 00:00:36.159 If you prefer a Supdabhata Kanasana, bringing feet to touch, knees out wide, you're welcome to set up there as well. 00:00:36.320 --> 00:00:40.799 Just make sure you're comfortable and rooted onto the earth. 00:00:46.240 --> 00:00:52.240 Once you're set up, feel free to close your eyes or dim your gaze. 00:00:55.039 --> 00:00:57.840 We'll root a little bit deeper onto the mat. 00:01:04.239 --> 00:01:08.719 Checking in on our bodies, maybe we unclench through our jaw. 00:01:10.000 --> 00:01:12.319 Unfurrow through our brow. 00:01:14.480 --> 00:01:16.719 And we'll turn to our breath. 00:01:16.959 --> 00:01:19.760 Just taking note of the natural rhythm. 00:01:20.079 --> 00:01:23.760 Each inhale, each exhale. 00:01:24.640 --> 00:01:27.519 We're not doing anything to change that breath just yet. 00:01:27.599 --> 00:01:28.959 We're just observing. 00:01:37.280 --> 00:01:40.000 Let's turn back towards our bodies. 00:01:41.200 --> 00:01:49.200 Take note of any points of tension or ease within your body as you root down onto the mat. 00:01:53.120 --> 00:02:01.200 As you're collecting these observations, try not to assign any value or judgment or just noticing. 00:02:07.200 --> 00:02:16.800 Once you have finished with your observations, we'll bring one palm to our chest, one palm to our belly. 00:02:18.879 --> 00:02:22.879 Start to move a bit more intentionally through our breath. 00:02:24.240 --> 00:02:27.840 Next, inhale, take a big belly breath in. 00:02:28.800 --> 00:02:32.560 Expand through your chest, hold at the top. 00:02:34.400 --> 00:02:37.759 Open mouth, exhale, release. 00:02:41.599 --> 00:02:52.800 Inhale through your nose from the belly into the chest, hold at the top, sigh it out. 00:02:55.680 --> 00:03:02.240 Once more through the belly, chest expands, hold at the top. 00:03:02.879 --> 00:03:05.759 See if you can sip in just a little more air. 00:03:08.240 --> 00:03:09.439 Let it go. 00:03:13.120 --> 00:03:15.919 Next, inhale through the belly. 00:03:16.639 --> 00:03:20.000 Into the chest once we reach the top. 00:03:20.319 --> 00:03:24.319 Let's seal our lips, start to breathe out the nose. 00:03:27.280 --> 00:03:32.240 These cycles of breath here on your own, getting acquainted with that nasal breath. 00:03:38.719 --> 00:03:46.319 As you breathe in and out through your nose, go ahead and move your breath a little higher into your chest. 00:03:47.039 --> 00:03:50.560 Diaphragm works its way down on the inhale. 00:03:52.479 --> 00:03:54.960 Release on the exhale. 00:04:02.719 --> 00:04:10.639 On your next cycle of breath, go ahead and invite some gentle movements into your space. 00:04:11.919 --> 00:04:17.839 Maybe wiggling your fingers, rolling out your wrists, whatever's calling to you here. 00:04:23.360 --> 00:04:38.639 As these movements get a little bigger and bigger, go ahead and proceed into your vinyasa practice or other style of practice that you have chosen for yourself for today.