Every session start with a Tune In, a great way to instantly shift your consciousness and make you more present to fully enjoy the practice.
We use the Adi Mantra "Ong Namo Guru Dev Namo" and chant it 3 times, each time on one breath.
This mantra can be translated as " I bow to the infinite consciousness, I bow to the teacher within"
Sit in a cross legged position or on a chair with the feet flat on the floor, ideally bare foot.
Put your hands together, palm against palm, at the center of your chest.
Close your eyes.
Inhale and chant the mantra "Ong Namo Guru Dev Namo" on the exhale. Repeat 2 more times.
You're ready to start.
When sitting feel your sit bones rooted on the floor or chair.
Straighten your spine, you can imagine being pull toward the sky by a rope fixed to the top of your head.
"Chest out". Lift your chest by putting your shoulders to your ears and rolling them back.
"Chin in". Tuck your chin a little, feel a stretch in the back of your neck.
Put your hands in "prayer mudra", palms flat pressing against each other, (try to have your forearms parallel to the floor) and press slightly the knuckles of your thumbs into your sternum.
Close your eyes and roll them in and up to your third eye point, the point at the base of your nose, between your eyebrows ( you should feel a gentle pressure on your optical nerves).
Feel yourself, feel gravity and allow every sensations.
Inhale slowly and deeply through your nose, feel your navel going away from your spine, feel your rib cage extend, feel your chest lifting.
Exhale completely through your nose, feel your chest relaxing, feel your ribcage compressing and feel your navel coming toward your spine. Try to expel as much air as you can.
Repeat this inhale-exhale cycle a couple of time.
Don't forget your sit bones are rooted to the floor (or chair), your spine is straight, "Chin in", "chest out" and your eyes are focused on your third eye.
Take a big inhale and chant "Ong Namo, Guru Dev Namo"on the exhale. Repeat this Inhale-Chant-Exhale cycle 2 times.
To finish, take one big Inhale, hold your breathe in as long as you can, without forcing then exhale and relax your hands on your knees.
Take a few breathe until your breathe come back to normal.