Original subtitles

Welcome to day nine of the breathing and

meditation journey.

Our endocrine system produces chemicals that act as

messenger services throughout the body.

They are called hormones.

These chemicals move through the body and help

control important processes like reproduction, like metabolism.

Because of the increased stress, lack of proper

diet and a general unawareness of knowing how

to take care of our body and mind,

many of us have started getting affected by

hormonal imbalances.

This happens when the endocrine system gets pressured

and makes too much or too little of

a specific hormone.

This hormonal imbalance can cause fatigue, weight gain,

change in heart rate, sweating and even depression.

But you'll be glad to hear that the

breathing exercises we have been practicing every day

can balance our hormones as well.

Deep breathing exercises calm down the mind, reducing

anxiety and stress and that decreases the pressure

on the endocrine system.

It also flushes out the toxins in our

body that can become a memory bank for

our past stress indicators.

Our breath work makes sure that all those

feelings of regret and sadness are released and

the chemicals associated with them as well.

When we achieve consistency in our breathing practice

then the dopamine increases and also a sense

of self-worth, the serotonin increases in the

system.

Yoga and pranayama increases the endorphins in our

bloodstream which are natural pain relieving chemicals and

also a sense of trust gets built up

which happens through the oxytocin.

The stress hormones adrenaline and cortisol go down

and the sleep hormone melatonin gets balanced.

So so many changes in the hormonal system

happen through our breath work.

Let's start with today's protocol.

Today let us start with kapalbhati.

As much as possible you keep your eyes

closed throughout.

Let's do it together, palms down, eyes closed.

Let's sit nice and tall.

Sharply we exhale and relax.

Relax.

Palms open upwards.

Gentle joyful breaths.

Be with whatever is happening inside.

Second round.

Palms down.

Relax.

Last round and relax.

Turn the palms open upwards.

Feel the effect on the body and the

energy how it moves upwards.

With the eyes closed let's get ready for

the brahmari pranayama.

With the five fingers, little finger below the

lower lip, the ring finger above the upper

lip, the middle finger on the nose, the

index finger on the side of the eyes.

You're going to use the thumb to close

and open the flap as we make the

high-pitched humming sound five times.

Let's breathe in.

Relax.

Notice the calmness and the stillness.

With the eyes closed let's get ready for

bhastrika.

For the first round, hands in a loose

fist beside the shoulders.

Elbows comfortably close to the body.

Take a transition breath in.

Fill up the lungs more and empty them

a little more.

With the arms, breathe in, out, up, down,

in, out, up, down

and relax.

With gentle deep breaths, feel the flow of

energy in the whole body.

Let's take position for the second round.

Take a preparatory breath in and empty the

lungs and breathe in, out, in, out, in,

out, in, out.

Relax.

Keeping the mind inwards, notice the effect of

the breath on the body and the mind.

Last round.

Let's take positions and breathe in and breathe

out completely.

Breathe in, out, up, down, in, out and

relax.

Let us do the nadi shodhan pranayam to

complete the breathing protocol.

Hands in position.

We breathe out from the left nostril first.

Hold it out.

Breathe in through the same.

Hold.

Breathe out from the right.

Hold.

Breathe in through the same.

Hold.

And breathe out through the other left nostril.

And let's continue as slow as we can,

enjoying every sip of the breath.

Not just breathing as a mechanical act, but

feeling the breath, enjoying it.

Feel how the breath comes in through a

nostril, hits in between the eyebrows and goes

out through the other nostril.

In between it fills up the lungs.

The body is softened and relaxed.

The mind is in a pleasant state.

One more round.

Let's complete the pranayam by breathing out from

the right nostril.

With a gentle smile, joyfully you may open

your eyes.

That wonderful feeling you had, that is all

the happy hormones coursing through your body and

the stress hormones taking a rest.

Let's amplify and enhance this feeling with a

meditation with Gurudev.

Let's get ready.

Let's sit back with a smile, relax and

enjoy the meditation with Gurudev Shri Shri Ravi

Shankar.

Sit back with our shoulders relaxed, body relaxed.

Now let's breathe in and lift our shoulders

up to touch our ears if we can,

so that our spine is elongated, is stretched

and then bring our shoulders back and we

breathe out and relax.

Now let's close your eyes and

become aware of our whole body.

Let us recollect the weight of our body,

whatever it is, 60 kilos or 120 pounds,

150 pounds, whatever is our weight, let us

just recollect.

We take a deep breath in and as

we breathe out, let's place the weight on

the chair, on the sofa, on the floor

we are sitting.

Rather let us realize the chair we are

sitting is carrying the weight of our body.

We came into this planet weighing just 5

kilos or 4 kilos or 8 pounds and

today we weigh 60, 70, 80 kilos.

Let us honor our own body.

Our body is a precious gift to us

from nature.

Our body has billions and trillions of cells.

Let's feel our own body.

Body is the first dimension of our existence.

Now let's become aware of the second dimension,

the breath.

Let's take a deep breath in and let

go.

Let us become aware of the air all

around us and inside of us.

Let's become aware of the air all around

us and inside of us and let's take

a deep breath in and breathe out.

Incoming breath energizes the body and outgoing breath

brings relaxation and this phenomenon is happening all

the time.

Let us welcome the incoming breath with a

smile and let us see off the outgoing

breath like we would do any honored guest.

Let us breathe in with reverence to our

own breath and breathe out as you would

see off a dear friend.

Now let us become aware of our mind.

Our body is like the wick of a

candle and mind is like the glow all

around it.

In fact our life is radiating from every

cell of our body.

Whatever thoughts are coming in the mind just

let them come.

Good thoughts, bad thoughts, let's give a big

hug to them all.

Embrace all the thoughts and let us take

another deep breath in and let go.

As the body relaxes the mind seems to

be expanding.

Let us become aware of the walls of

the room we are in or the space

around us.

Take a deep breath in and relax.

Let us become aware of the empty space

above our head and

let go all our efforts.

This moment is nothing to do and nothing

to know either.

Just for a few minutes let us just

relax, let go all our efforts, nothing to

do, nothing to know and allow the sound

to fill the entire space.

Relax into this more and more.

You are peace.

We are peace.

We are love.

We are the source of life.

You are peace.

Repose in yourself.

Let go, let go all efforts.

Let us take our attention to the top

of the head.

Simultaneously let us take our attention to our

breath.

Notice the rhythm of the breath.

Our breathing has become very subtle.

Let us keep a big smile on our

face.

As we smile all the muscle in our

face gets deep relaxation.

Repose with a smile.

Let us repose in ourselves with a smile.

Let us observe the temperature of our breath,

the volume of the breath and let's

keep relaxing more and more.

Let a smile percolate to the back of

our head.

Just imagine the back of your head is

also smiling.

The effect of smile getting into our ears.

Our ears are smiling.

Let the smile percolate to our throat and

neck.

Let every cell of our body start relaxing

now.

Let them smile, blossom, relax.

Right this moment as though our whole body

is blossoming, relaxing, smiling.

Let go of all your efforts.

Any tension, any weight, just let it be.

If we find some discomfort, let it be

for a little while.

Let's bathe with all the discomfort.

Let's take a deep breath in and breathe

out slowly and gradually.

Another deep breath in with a smile and

breathe out with a smile.

You are peace, you are peace, you are

Om Shanti, Shanti, Shanti.

Let's take notice of the temperature of our

breath now.

Let's notice that the entropy is down.

Let us become aware of the space around

our body, the space in the room we

are in.

Another deep breath in with a smile and

breathe out with a smile.

This time let's become aware of the vast

sky and millions of stars out there.

Another deep breath in and as we breathe

out let us become aware of our body

and surroundings and slowly

and gradually we may open our eyes.