Part 5/9:
The practice shifts to seated cat-cow movements, where you synchronize breath with spinal movement, curling your spine on exhales and expanding your chest on inhales. While doing this, envision a lotus flower blooming in your heart center. This symbolic image represents the heart as a central channel, filtering all energies—both upward from the crown and downward from the root—through compassion, love, and understanding.
With each breath, notice the unfolding present moment. Pay attention to thoughts or memories that surface without labeling them—just observe. This mindful approach allows you to bring awareness back to your breath and the sensations it creates within your body.