Original subtitles

Welcome back, it's day 7 of the breathing

and meditation journey.

Gurudev says, a strong mind can carry a

weak body, but a strong body cannot be

carried by a weak mind.

With the constant fear and uncertainty around us,

we see that our minds and the minds

of people around us get affected by anxiety,

depression and despair.

If we start feeling emotionally and mentally low,

then we weaken our immune system and may

become susceptible to any infection.

The only way to battle this is by

calming and clearing our mind and this is

where the breath comes in.

Breath is the secret link between the body

and the mind.

When we feel angry and restless, our breath

becomes heavy and maybe shallow.

And when our breath is deep and light

and relaxed, our mind is also relaxed.

The exercises we do everyday are secret tools

with which you can use your breath to

control the mind.

Breath can make you joyful, energetic, relaxed and

healthy.

Today, we will check out what we feel

and the state of our mind after every

breathing exercise.

Today, let's start with the candle blowing technique.

It is also how the women in the

Indian villages, they blow at the coals to

ignite the fireplace for cooking.

For this, let's breathe in fully, some more

and some more.

Fill up your lungs, expand your ribcage and

blow through pursed lips.

Once again, breathe in.

Nice and deep, fill it up.

Empty the lungs, squeeze the stomach, breathe in

and relax.

For a little while, notice the difference.

As an instant calming effect on the mind,

slowly open your eyes.

Now, we will do the Kapalbhati Pranayam.

Let's shine together, shining intellect or skull.

Palms on the laps, facing down and we

sharply breathe out, pulling the navel back to

the spine.

And let the breath come in by itself.

That's why this pranayam should not be done

very fast.

We should give little time for the lungs

to fill up.

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.

Slowly you may open your eyes.

We will do the Brahmari Pranayam, the humming

bee with the five fingers.

Any sound is a frequency, it's a vibration.

And when we make a sound like the

humming sound or the Om sound or any

of the mantra chanting, singing.

Then all the 50 trillion cells in the

body, they also vibrate.

It's like a gentle massage for them.

So the body relaxes and the mind becomes

still.

Let's do this and experience it.

Let's place the fingers.

We are 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.

In.

Out.

In.

Out.

In.

In.

In.

In.

You may relax.

Notice the calmness and the stillness.

Gently you may open your eyes.

Let's end with Nadi Shodhan Pranayam.

Also as a preparation for the meditation.

One of the most celebrated journals, the Scientific

American recently published a paper where they talked

about cardiac coherence breathing and its ability to

stabilize the heart rate and its powerful ability

to dampen anxiety.

They were talking about the alternate nostril breathing,

the Nadi Shodhan Pranayam.

Let's do that.

Hands in position for the cardiac coherence breathing.

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.

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.

Gently may open your eyes.

Notice how the heart rate has stabilized.

Even the mind has relaxed.

Meditation is the only way with which we

can simultaneously relax our minds and increase our

energy and focus.

We say evolution is survival of the fittest.

In today's distracted world, more relevant would be

it is survival of the focused.

Today, Gurudev will teach us a meditation for

concentration.

So let's get ready.

Let's sit back with a smile, relax and

enjoy the meditation with Gurudev Shri Shri Ravi

Shankar.

Let us sit comfortably, easily.

Sit comfortably.

Keep the spine straight.

And close your eyes.

Take a deep breath.

Let's take a deep breath in.

And let's close our eyes and hold the

breath in as long as you can.

Hold your breath as long as you can.

Hold your breath.

If it is not possible to hold your

breath, then stop holding your breath.

When you cannot hold it any longer, just

relax and let the breath come out all

by itself.

It does.

The breath comes out automatically, just like a

balloon.

Take a deep breath again.

Again, breathe in and fill yourself with the

breath.

And hold it like a full-fledged balloon.

Fully pumped in balloon.

Let's fill the air in a balloon.

Fill it completely.

Stop it.

And let it go.

Stop it.

The air comes out automatically.

Let's do it a third time.

Let's breathe in.

And hold the breath inside with a big

smile.

Hold the breath with a big smile.

Hold it as long as you can.

The breath starts coming out.

The breath comes out automatically.

Let it come out.

Stop holding it.

Rest.

Relax your shoulders.

And let go of all your effort.

Now tighten the muscles of your legs.

Right leg.

And slowly relax.

Tighten the right thigh.

And let it go.

Your buttocks will also get tightened.

As you tighten your right thigh once again,

tighten your right thigh, calf muscle, and your

buttocks.

And you relax.

And you will see, it's already a relaxation

happening.

Now let's do the same with the left

side.

calf muscle, calf muscle, Tighten your

left thigh, and relax.

Now let's do this with the hand also.

Take a fist of your right palm, place

your thumb in the middle of your palm,

and hold a fist of your right hand.

Place your thumb in the middle of your

palm, and clasp it tightly.

Clasp it tightly to the right side.

Take a deep breath, hold your breath, and

clasp it.

Now, the left hand should be relaxed.

Only the right hand should be clasped.

And slowly let it go.

Let it go completely.

Let go of your right hand.

Now, we will do the same with the

left hand.

We will do it with the left palm.

Hold your left palm, left fist, and tighten

your left side of the body.

Left shoulder, left palm, left arm, left side

of your chest.

Tighten them.

Tighten them.

Tense, tense, and let go.

Now place both your palms on your knees,

facing the sky.

Place your palms on your lap, on your

knees, with palms open to the ceiling.

And relax your shoulders.

Make those last adjustments.

Make your body comfortable.

Shake, relax your shoulders so the shoulders are

relaxed.

Relax your shoulders.

Shake your whole body.

Relax.

Keep your eyes closed.

Both palms are open to the sky.

Keep your eyes closed.

Your eyes are closed.

Both palms are open to the ceiling.

Now place your mind on your right palm.

Take your attention to right palm.

Feel there is a ball of energy.

Notice as you take your attention, you start

feeling the bio-energy in that palm.

Your attention enlivens the cells of your body.

You start getting energy.

You start getting energy.

Take your attention to your right palm.

Take your attention to your right palm.

Feel there is a beam of energy from

the palm all the way up to the

ceiling.

Remember the distance from your right palm to

the ceiling.

Feel the energy from your right palm all

the way up to the ceiling.

Little more attention on your right palm.

And slowly take your attention from palm to

the ceiling.

Now let us shift this attention from the

right palm to the left palm.

Even now you might feel some vibrations in

the right palm.

Let it be.

But bring your attention basically to the left

palm.

Feel the energy there like a ball of

or a cloud or a ball of energy

on your left palm.

And slowly extend this to one foot, three

foot and reach the roof.

The energy is reaching the roof with little

less intensity.

Just notice that.

Now simultaneously attend to both the palms.

As though you are holding two pillars of

energy on both your palms.

And just be in the middle.

This moment your body is still your breath

has become subtle and your mind is becoming

steadier.

Let it be.

Whatever thoughts are coming in the mind let

them come.

All the thoughts when they enter this field

of energy they disappear.

Let them come.

Breathe in with a big smile and breathe

out with a bigger smile.

Now stop all efforts and rest.

This moment drop all your efforts and relax.

Notice the body is still now and the

breath is feeble or subtle.

The mind is calmer.

Let the mind expand.

Let the mind expand all around.

We don't

have to do anything.

Just let the mind expand and you just

become aware of the space in the entire

room.

You are in.

Just rest.

Stop all efforts.

Our mind is thinner than air.

As soon as you let go of the

grip the mind expands all around.

Let it expand.

Rest with a big smile.

Our mind is so subtle and feeble and

subtle.

It just vibrates.

Our vibration spreads in all directions.

Relax and repose in yourself.

Incoming breath energizes the body and outgoing breath

brings relaxation.

Relax and let go.

Slowly and

gradually become aware of body and surrounding.

Take a deep breath in with a big

smile and breathe out with a smile.

Take a deep breath in with a smile

and breathe out with a smile.

As you breathe out you may open your

eyes.