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Be a Tree Meditation

sunshineyoga
Jessica Sunshine Klein
8.7.11  Root down to Rise up.  Stability.
Starseed Yoga and Wellness of Montclair, NJ

Class began with "Be a Tree" Visualization.
Begin to bring the awareness to the breath.  Follow the breath.  Inhale slowly, exhale completely.  Feel the sits bones root down so the side body can rise up.  Lift and spread the chest as you relax the shoulders down.  Envision a place of serenity for you - perhaps somewhere in nature you like to go to - in the woods, the mountains, or maybe the beach.  Really see this special place, smell it, and feel like you are there.  Now see yourself as a tree in this special place, pick a tree that you identify with.  If you are at the beach, maybe you are a coconut tree or a palm tree.  If you are in the mountains, perhaps you are a redwood tree, a maple tree, or a pine tree.  Whichever tree you choose, be it, feel it.  Be a tree.  Feel the roots of the tree grounding down, connecting you to the center of the universe.  Maybe the roots are twisty and twirly, or maybe the roots dig a straight line deep into the earth.  Feel your side body lengthen as the crown of the head rises up towards the heaven.  Feel your side body strong and steady like the trunk of a tree.  Be your tree.  Begin to bring your awareness back to the breath.  As you inhale through the nose, envision a light rising up through the roots into your spine and as you exhale, release the light back down your spine and into your roots.  Inhale rise, exhale root.  Continue to see this light growing as your inhalations and exhalations become deeper and smoother.  Feel the light grow and spread inside you as it warms and opens your heart.

3 OM's and 3 rounds of Lokaah Samastaah Sukhino Bhavantu - May the entire universe be filled with Peace and Joy, Love and Light.

Root down to Rise up Sequence:
Tabletop, Marjaryasana (cat pose) > Bitilasana (cow pose), table balance, Adho Mukha Svanasana (downward facing dog) > lunge 2x ea side, Adho Muhka Svanasana > plank 3x, Adho Mukha Svanasana, Chataranga Dandasana (four limbed staff pose), Bhujangasana (cobra pose), Uttanasana (standing forward bend) > Ardha Uttanasana (halfway standing forward bend) 3x, Tadasana (mountain pose) > Urdhva Hastasana (upward palms facing pose).

Surya Namaskara (sun salutations):  Tadasana, Urdhva Hastasana, Uttanasana, Ardha Uttanasana, lunge, Adho Mukha Svanasana, plank, Chataranga Dandasana, Bhujangasana, Adho Mukha Svanasana, lunge, Uttanasana, Ardha Uttanasana, Urdhva Hastasana, Tadasana.

Tadasana (mountain pose), Utthita Hasta Padasana (extended palms and feet pose), Utthita Trikonasana (extended triange pose), Utthita Parsvakonasana (extended side angle pose), Prasarita Padottanasana (extended foot stretch pose), Virabhadrasana II (warrior II) > Ardha Chandrasana (half moon pose) > Virabhadrasana II.

Adho Mukha Vrksasana (downward facing tree pose or "handstand") prep or pose, Salamba Sarvangasana (supported shoulderstand) at the wall with three blankets, Supta Baddha Konasana (supine bound ange pose), Apanasana (yoga hug - knees into chest), Jathara Parivartanasana (revolved abdomen pose), Savasana (corpse pose) with guided relaxation.  Played the Anahata chakra crystal singing bowl coming out of Savasana.

From the Buddhist scripture, The Dhammapada:
We are what we think.
All that we are arises with our thoughts.
With our words, we make the world.
Speak or act with an impure mind
And trouble will follow you
As the wheel follows the ox that draws the cart.

We are what we think.
All that we are arises with our thoughts.
With our thoughts, we make the world.
Speak or act with a pure mind
And happiness will follow you
As your shadow, unshakable.

Envision your place of serenity again.  Know that you can always come back here in your mind.  Be a tree, strong and steady with deep roots, so you may rise and shine.  Class ended with one final OM and 3 rounds of....

Lokaah Samastaah Sukhino Bhavantu
May the entire universe be filled with Peace and Joy, Love and Light.

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