Hi %FIRSTNAME%,

it was my birthday last weekend and I am so happy that my family know exactly what I love to get as gifts! Typical Leo energy here with me. I especially loved this card drawn by my niece - it makes me giggle! Isn't it great?

YOUR YOGA

Tuesday recording - https://youtu.be/mMqmZgJ0jPI

Grab a raisin for a meditation - https://youtu.be/rkIK_GsM9ZM

A 20 min Hip/spine floor sequence that is going out in the Ananda Centre newsletter - https://youtu.be/pQnldbNqzYY

Breath retention practice inspired by Philip Xerri - more about his here - https://yogaquests.co.uk

Anahata Chakra -

Karuna Hand Mudra:

Karuna means ‘compassion’ and gives us the ability to see ourselves and others in a compassionate light. One hand faces towards our heart, and the other towards all beings, creating unity through higher understanding, forgiveness, and absolute compassion.

“The highest spiritual practice is Self-observation with compassion and without judgment.” ~ Swami Kripalu

Begin by placing left fingertips at the base of the right fingers. Then cup both hands and rest left thumb on lower right thumb. Hold hands in front of your heart rotating the Left hand to face towards your heart and Right hand faces all other beings. (Image above is the final mudra)

• directs breath into chest massaging heart and thymus
• releases tension in face and jaw
• cultivates compassion and forgiveness
• gently expands subtle heart sending out waves of healing to whole being
• good for calming, releasing judgment, and seeing clearly.
  Begin with 5mins and build up to 15mins over several weeks.

Taken from Jennifer Reis Yoga

Karuna is pure compassion arising of our interconnectedness. Karuna Hum evokes compassion for everybody from shared consciousness.

Journal Prompt:

Write yourself a letter to five years ago.

Provide your former self with some guidance and encouragement to help through any upcoming challenges of your life.

How can you be more compassionate with yourself?

List three ways.

"Knowing trees, I understand the meaning of patience.
Knowing grass, I can appreciate persistence."
-  Hal Borland

May all be well,

Brenda x