Original subtitles

Welcome to day 10 of our breathing and

meditation journey.

Have you ever noticed that your breathing changes

depending on what you're feeling right now?

Its volume, its temperature, even its speed can

immediately change depending on whether you're feeling good

or bad.

When you're angry at someone, how's your breathing

then?

Fast?

Hot?

Quivering?

Isn't it?

And when you're feeling low, don't feel like

doing anything.

It becomes slow and deep sighs.

Haven't you noticed that?

And what happens when you're happy and relaxed?

Breath is calm and cool, stable and strong.

Let me tell you a secret.

This connection goes both ways.

If you learn the trick of calming your

breath, you can immediately calm your mind and

feel happier like that.

And in the last 10 days, we have

been doing exactly that.

All of us know that the times are

tough.

The whole world is battling an invisible enemy.

And that is why we learnt and practiced

these breathing exercises.

Now we need to practice this every day,

not just for our immunity, but to ensure

that our thoughts, words and actions remain positive.

Because it is only with hope and positivity

that we are going to come out of

this together.

With that, we do our efforts and our

prayers.

So let's start with our breathing protocol for

today.

Let's start with Bhramari first.

We will do it with the Shanmukhi Mudra,

with the hand gesture.

Little finger below the lower lip, ring finger

above the upper lip, the middle finger on

the nose and the index finger on the

side of the eyes.

And we use the thumb to close and

open the flap of the ears.

As we make a high-pitched humming sound,

like a bee.

Breathe in.

Five times we will do this.

Breathe out.

Breathe

in.

Notice the deep sense of silence and stillness

within.

You may continue keeping your eyes closed.

We will do the candle blowing pranayama.

Breathe in.

Little more and some more.

Fill up your lungs.

And then breathe out through pursed lips.

Long exhalation, empty the lungs.

Breathe in through the nose.

Some more and a little more.

Once more.

Through the nose, fill up the lungs.

Little more and

relax.

Long exhalation, the entire nervous system relaxes.

Let's turn the palms over.

Facing down on the knees.

Let's do the kapalbhati.

Sharp, forceful exhalations as you pull the navel

back to the spine.

And then let go.

The breath will come in all by itself.

We will do three rounds.

Let's get ready.

Breathe out and relax.

You may turn the palms over and observe

the sense of energy and calmness within.

With a smile.

Deep, joyful breaths in and out.

Palms facing down.

Let's begin by sharp, forceful exhalations.

Relax.

Last round.

Let's begin.

Let's relax.

Palms open upwards.

Mindfully you are breathing.

Feel the energy in the whole body.

Let's do Bhastrika.

For the first round, get ready.

Hands in a loose fist beside the shoulders.

Elbows comfortably close to the body.

Take a preparatory breath in.

And empty the lungs.

Squeeze the stomach and the chest.

With the arms, breathe in, out, in, out,

up, down, up, down.

And relax.

The breath becomes long and light.

Smooth and deep.

Second round.

Let's get ready.

Take a deep transition breath in.

And breathe out completely.

Let's breathe in, out, up, down.

In, out, up, down.

Relax.

Be with the breath, whatever is happening in

the body and the mind.

You may feel a sense of warmth.

The mucus and the nasal passages get cleared.

Last round.

Hands in position.

Breathe in.

And breathe out.

Together, breathe in, out, in, out, in, out.

And relax.

With the practice of pranams, the breath comes

in easier, deeper and fuller for the rest

of the day.

For the Nadi Shodhan Pranam, let's keep our

left hand in Chin Mudra.

Tips of the index finger and the thumb

gently touching.

Last three fingers together.

The right index finger and middle finger touching

in between the eyebrows.

Breathe out from the left nostril.

Breathe in through the same.

Hold.

And breathe out through the right.

Breathe in through the same.

Hold.

And breathe out through the other.

Left.

Hold.

And in through the same.

Hold.

Out through the other.

Let's continue as slow as possible.

When we

do this mindfully and joyfully, the pranam can

be four times more effective.

Being mindful of the breath.

And in between the eyebrows.

You may hold for a moment.

In.

As well as outside.

And last round.

You may complete the pranam by breathing out

from the right nostril.

Keeping your palms open upwards.

With a gentle smile, you may slowly open

your eyes.

Feels good?

Mind automatically becomes meditative.

So we are ready to meditate now.

Body becomes so light and energetic.

In the last 10 days we have learnt

powerful breathing exercises that can help us physically,

mentally and emotionally.

Now it is our self-discipline to practice

these everyday and share these tips with our

friends and family.

Our health, emotional and physical along with our

immunity is in our hands.

Let's make sure that we all come out

of this period in the healthiest and strongest

way possible.

The easiest way to happiness is through meditation.

Today, Gurudev will lead us into a beautiful

meditation that will enhance the feeling of happiness

and relaxation that is within us.

And when we are strong and when we

can smile, we can also serve others better.

With a smile, let's get ready for today's

meditation.

Let's sit back with a smile, relax and

enjoy the meditation with Gurudev Shri Shri Ravi

Shankar.

Sit comfortably, easily and close eyes.

Sit comfortably and close your eyes.

Relax your shoulders.

Let's take a deep breath in and let

go.

Like fish in the water, we are in

air.

Become aware of the air all around you.

Take a deep breath in and breathe out

and become aware of the breath inside of

you.

It is the breath that is keeping us

alive.

And it is the breath that helps us

to see, touch, smell, taste.

And it is the breath that helps us

to speak and hear.

With the presence of the breath, we are

alive.

And it is the breath that helps us

to see, hear, smell, taste.

Take a deep breath in and breathe out.

Let's fill ourselves with deep breath.

Hold the breath and let go.

Let go.

We speak and sing.

There is air and breath inside us.

Without this, we cannot speak, walk or hear.

Let us be thankful for this breath.

Let us honour our own breath.

It is the breath that is helping us

to speak and to hear as well.

Breathe in and let go.

Take a deep breath in and breathe out.

In nature,

there is one sound that reverberates everywhere.

It is Omkar.

Go to the shore of the sea and

you will hear the same sound.

Go to the top of the mountain and

you will hear the same sound.

Go to meditation in silence and you will

hear the same Omkar.

The truth will be heard there.

There is one universal sound, one universal energy

that is represented by Om.

Let's say that three times.

It's the sound that is permeating in the

whole nature.

Take a deep breath in.

Om Om

means love and peace.

Let us spread this vibration of love and

peace around us.

Another deep breath in.

Om Om

means peace, love and timeless man.

Take another deep breath in.

Let us experience the vibrations.

Om Let us

rest with a smile.

Let us rest in ourselves with a smile.

This time there is nothing to do and

nothing to know either.

Let us become aware of the space in

the entire room we are sitting.

You are feeling the walls of your room

and also the ceiling and let go all

your efforts.

The mind expands as you relax.

Keep relaxing and let the mind keep expanding

in all sides.

The eyes are closed at this time.

We have taken our mind inside.

Our eyes are closed.

Our mind is moving inward.

Rest with a smile.

Repose with a smile.

And let the smile percolate to the back

of your head.

Let us repose with this face.

All that you wanted you got and many

more of what you want you will get

it.

All that you wanted you got and many

more of what you want you will get

it.

Be satisfied with what you have got.

Whatever you want to get in the future

you will get it.

If you have such faith then you can

rest.

When you are confident you will get what

you need, what you desire.

You will repose in the present moment.

Let go of all the feverishness in the

mind.

With the assurance you will get what you

want.

Whatever thoughts are coming in the mind just

let them come, good thoughts, bad thoughts.

Embrace them all.

Whatever thoughts are coming in the mind, good

or bad, accept them all and rest.

Let every cell in your body relax, blossom,

expand.

Let every cell in your body relax, let

the smile percolate to the back of your

head, and let everything blossom.

Your heart is also blossomed, your mind is

also blossomed, your intellect is also blossomed.

Think like this and rest.

Our life is a gift.

And the whole world that we are in

is also a gift to us.

Let us honour this gift.

Our body is a gift, and the whole

world is also a gift.

All our friends, family, everyone is a gift

to us.

All our gifts, all our friends, family, everyone

is a gift to us.

You are grateful for all that you have

received.

Repose in yourself.

Whatever we have received, we are grateful for

it.

Whatever sorrow we have received, it has given

depth to our life, it has expanded our

happiness.

The good days have given you strength and

expansion.

The bad days have given you depth and

wisdom.

Let go of all the past.

Let's take another deep breath in with a

smile, and let go, breathe out with a

smile.

You honour your own body.

Honour your breath.

Your breath is also a gift.

Honour your own breath.

Let's take another deep breath in and breathe

out.

Honour your thoughts, honour your mind.

Let's take another deep breath in and let

go.

Let us honour all the five elements.

Let us honour the earth element.

Our body is part of this earth element.

Let us honour the water element.

Without water there is no life.

And let's honour the energy, clean energy.

Our body has tremendous energy.

Let us honour the wind element, air element.

Let us honour the air element, keep it

clean.

Let's take another deep breath in and breathe

out.

Let go of all

your efforts.

Meditation is not something to make effort.

It is absolute rest.

Just take a deep rest.

Let go of all your efforts.

Om Shanti, Shanti,

Shanti.

You are peace, you are peace, you are

peace.

Slowly and gradually become aware of your body

and surroundings.

And take another deep breath in with a

smile.

And breathe out with a smile.

Take another deep breath in with a smile.

And breathe out with a smile.

And slowly

and gradually open your eyes.

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