Original subtitles

Welcome to day 5 of the breathing and

meditation journey with Gurudev.

Did you know that one of the most

important command centers for communication in our body

is the vagus nerve?

It is the 10th cranial nerve which moves

from the top of the head, goes via

the neck to the lungs and the heart

and down to our stomach and intestines and

performs all the important involuntary functions in the

body such as breathing, heart rate, digestion and

many more.

Now, how can the vagus nerve help body

fight with COVID?

Focused deep breathing stimulates the vagus nerve and

strengthens it to do the involuntary functions more

effectively.

Also, deep breathing helps clear the mucus in

the lungs and strengthens the lungs to function

better.

Whenever the brain perceives any sort of danger,

it will go into a fight or flight

response.

So either you want to fight with that

situation or you want to run away from

there.

But deep breathing activates the rest and digest

response.

It slows down the heart rate, lowers or

normalizes the blood pressure and triggers healing and

rejuvenation of all the cell functions.

Our daily deep breathing practice may help you

feel calmer, sleep better and even improve your

heart health.

Focused deep breathing or pranayama can also boost

our immune system.

Practicing pranayamas daily enhances the quality and quantity

of the prana, thereby increasing our energy levels,

clearing blocked nadis in the whole body and

the chakras or the nerve centers, the emotional

centers, making us feel more relaxed and energetic.

So let's begin with today's exercises.

Learn the enjoyable daily practice in the online

meditation and breath workshop of The Art of

Living.

Let's start today's breathing exercises with kapalbhati.

Palms facing down, sitting nice and tall, shoulders

back and down with the eyes closed.

We forcefully breathe out and let the body

breathe itself in.

Let's begin, relax.

You may turn the palms over and with

gentle breaths, notice all that is happening inside.

Second round, palms down, let's breathe by exhaling

out, relax.

A gentle deep breath, notice the stillness in

the body and the mind.

Last round, as we exhale forcefully, we pull

the navel back to the spine and relax.

Palms turn around, open upwards, gently let us

open our eyes.

Now let us do three rounds of bastrika,

hands in the starting position, loose fist beside

the shoulders, elbows comfortably close to the body

with the eyes closed, we take a transition

breath in, fill up the lungs and we

empty the lungs, squeeze the stomach and the

chest.

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

up, down, up, down and

relax.

Palms on the laps, open upwards, gentle deep

breaths, feel slight warmth, the flow of energy

in the whole body.

Second round, mindfully get into the starting position,

breathe in and breathe out.

With the movement of the arms, breathe in,

out, in, out, in, out and

relax.

Gentle deep breaths, energetically feel the whole body.

Last round, take a deep breath in and

breathe out and with the arms, breathe in,

out, in, out, up, down and

relax.

With a gentle smile, you may open your

eyes.

Notice how every cell feels oxygenated and full

of energy.

Let's do the candle blowing pranayama.

Let's sit up straight and with eyes closed,

breathe in, fill up the lungs, little more,

little more, nasal breathing and through pursed lips,

blow out fully, once again, breathe in, nasal

inhalation, more and breathe out through the mouth,

you have to blow out the last candle,

empty the lungs, breathe in, suck the stomach

in as you blow out completely and relax.

You may gently open your eyes.

And now, let's do the Nadi Shodhan Pranayama,

the alternate nostril breathing.

Breathing through each of the nostrils has its

own effect on the brain, on the body,

on the mind.

Let's experience that.

Left hand is in Chin Mudra, tips of

the index finger and the thumb gently touching,

last three fingers are together, outstretched.

The right hand, index finger and middle finger

touches in between the eyebrows and gently closing

the right nostril, we breathe out from the

left, empty the lungs, hold, breathe in through

the same, hold and breathe out through the

right, hold, breathe in through the same, hold

and breathe out through the other, the left,

hold and continue for seven to eight breaths,

for seven to eight rounds, alternating the flow

of the breath, make

the breath as slow and long as you

can, as full and deep as you can,

you are not focusing or concentrating anywhere, just

a gentle, joyful attention in between the eyebrows

and the flow of the breath.

The body is not stiff anywhere, soften the

body, yet keeping it still, nice

and slow, couple more rounds and relax

after you, breathe out from the right nostril,

the breath becomes soft and subtle, calm, so

does the body and mind, you may gently

open your eyes.

As we heard earlier, the vagus nerve controls

every important aspect of the body, today Gurudev

will guide us into a meditation to still

the mind and activate the vagus nerve to

heal our whole body, let's get started.

Let's sit back with a smile, relax and

enjoy the meditation with Gurudev Shri Shri Ravi

Shankar.

Comfortably, easily, sit comfortably and let us shake

our hands and welcome to all those who

have joined us from around the globe and

let us all together meditate and be connected

from a deeper space within, just shake your

hands and you can keep your palms on

your lap, let's keep our spine erect and

gently close your eyes.

Let's take a deep breath in and let

go.

Let's keep our body still, just for few

minutes, maybe 3-4 minutes, we will keep

our body still.

For 3-4 minutes, we will keep our

body still, we will not move.

Both the palms are open towards the sky,

you are keeping both palms open.

The open palms are on your lap, on

your knees.

The palms which are open to the ceiling

are placed on your knees.

Now let's take your attention to our left

palm.

Left palm.

As though you are holding your mind, your

spirit on your left palm.

Keep your attention on the left palm.

You may feel some sensations in the forearm

or in your biceps.

As

you

place your attention, your stress hormones are already

going out.

You may feel a little heaviness in your

forearms or on your biceps.

Let it be.

Take a deep breath in and breathe out.

Now we are shifting our attention to our

right palm.

Now keep your eyes closed.

We are shifting our attention to our left

palm.

The entire attention is on the left palm.

As though you are holding your

mind in your right palm.

Gently bring your attention to the right palm.

Your right

hand may feel heavier.

A little more attention on the right palm.

Take another deep breath in and breathe out.

You may breathe out through the mouth.

Breathe in and breathe out.

Now let's take our attention to a central

thread in the body.

Just imagine there is a central string.

A tiny string.

A shining string.

In the middle of your body.

The vagus

nerve which moves through the whole body.

Controls every function of our body.

The vagus nerve is the most mysterious nerve

in our body.

This moment our body is still.

Our breath has started becoming rhythmic.

Mind is quietening down.

Let it happen.

Your consciousness or mind is thinner than air.

Subtler than air and water.

It can spread around and flow in all

directions.

Our consciousness or mind is thinner than air.

Subtler than air and water.

It can spread around and flow in all

directions.

Let it spread.

Let your consciousness spread around.

In all directions.

Let's take our attention to the top of

the head.

Focus on the top of the head.

A tiny dot on the top of your

head is where we are going to put

our attention.

Incoming breath is energizing the body.

While outgoing breath brings relaxation.

Incoming breath is energizing the body.

While outgoing breath brings relaxation.

Let go of all your efforts.

Let the mind spread in all directions.

Let the mind spread in all directions.

Whatever thoughts are coming in the mind.

Just let them come.

Neither stop them.

Nor hold on to them.

Whatever thoughts are coming in the mind.

Just let them come.

Neither stop them.

Nor hold on to them.

Whatever is happening.

Whatever is happening right this moment.

Let it be.

This moment our body is still.

Our breath has become feeble.

The mind is expanding and relaxing.

Let it be.

Let it happen.

Take another deep breath in.

And let go.

Relax.

Take another deep breath in.

And while letting go.

Move towards rest.

Towards rest.

Become aware of the vast space.

You are in millions of stars and galaxies.

And become aware of the microcosm.

The microcosm is a living being.

And the vast universe.

There are millions of stars and galaxies.

Even in the sun.

This moment there is nothing to do.

Nothing to know either.

This moment there is nothing to know.

This moment there is nothing to do.

Only rest.

Only rest.

While smiling.

Take a deep breath.

And while smiling.

Let go of your breath.

Breathe in with a big smile.

If you find

some tension somewhere.

Just let it be.

This moment there is nothing to do.

Nothing to know either.

Only rest.

Just be.

Just be.

Just let everything be.

Let go of your mind.

Let every cell of your brain rest.

Let every cell of your brain start relaxing.

And expanding.

While smiling.

Take a deep breath.

Breathe in with a smile.

And let the smile percolate to the brain.

Every cell of the brain should start smiling

now.

Let the feeling of smiling continue to go

deep inside.

To the back of our head.

Like the back of the head is smiling.

The whole head is smiling.

Rest with this feeling.

And slowly, slowly put the smile on your

chest.

Let the smile percolate through

your throat and chest.

And the whole body.

Relax and let go.

Om Shanti Shanti

Shanti Let go of all your efforts.

Let the mind expand.

Let it be.

Let it be.

Let go of all your efforts.

And slowly and gradually become aware of your

body and surroundings.

Slowly, slowly become aware of your body and

surroundings.

Take another deep breath.

Breathe in with a smile.

Breathe out with a smile.

Breathe in with a smile.

And open your eyes.

Slowly and gradually you may breathe out.

And as you breathe out, you may gently

open your eyes.