Original subtitles

Welcome to day 6 of the breathing and

meditation journey.

Have you seen that whenever someone is shouting

around you or two people are fighting, your

breathing immediately becomes faster and your mind becomes

anxious?

What happens when you are in a rock

concert or listening to a peppy dance number?

Our breathing becomes faster, more excited as if

it's commanding the body to enjoy itself.

And how is your breath when you are

listening to soft, soothing melody?

Relaxed and calm, isn't it?

And what happens when you are listening to

a dear friend, when a beloved proposes or

professes his or her love to you or

when you listen to a child speak, what

happens then?

It feels as if your breath has stopped

and your heart has skipped a beat.

You know what is the medical term for

that?

Premature extraventricular systole.

So if you tell someone, because of you

I had a premature extraventricular systole, it just

means because of you my heart skipped a

beat.

Sounds are just vibrations and the quality of

those vibrations affects our breath and our mind.

So the breathing that we are going to

practice now is called the Bhramari Pranayam or

the Bee Breathing.

We will actually experience how the vibrations we

create affects our mind.

Let's start with Kapalabhati today.

We sit nice and tall, open up our

shoulders and chest, palms on the knees and

let's keep our eyes closed.

Forcefully we exhale while pulling the navel back

to the spine.

Exhale sharply and let go.

The breath will come in by itself.

And relax.

The breath becomes gentle and subtle.

Second round.

Let's begin.

Relax.

Feel the silence and the calmness.

Last round.

Let's begin.

Relax.

You may turn the palms over.

Open upwards.

A gentle deep breath.

Feel the difference in the body and the

mind.

As much as possible let's keep our eyes

closed throughout and the mind inwards.

Every breath is a vibration and with different

breathing exercises we use these vibrations to calm

our minds and emotions in a subtle yet

powerful way.

Let's use this slow and fast combo again.

Let's do Bhastrika.

For the first round, hands in position, loose

fist beside the shoulders, elbows comfortably close to

the body.

Take a transition breath in and empty the

lungs.

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

up, down, up, down and

relax.

The breath becomes nice and long, full and

deep.

With a gentle smile, let's get ready for

the second round.

Hands in position, take a deep breath in

and breathe out completely.

Together breathe in, out, in, out, up, down,

up, down.

And relax.

Palms on the laps open upwards.

Feel the flow of energy in the whole

body.

For the last round, let's get ready, breathe

in and breathe out.

With the movement of the arms, breathe in,

out, up, down and

relax.

Energetically feel the whole body and

gently you may open your eyes.

Day 3, we learned the Brahmari Pranayam.

Let's do that again.

What we have to do is, we place

the little finger under the lips, the ring

finger above the upper lips, the middle finger

on the nose and the index finger on

the side of the eyes and we use

the thumb to close the flap of the

ears and open it, close, open, close, open,

close, open as you make a high pitched

humming bee sound.

Let's do that, 5 breaths, breathe in.

Breathe in.

Breathe out.

Breathe in.

Relax, palms on the laps.

Notice how the sound creates an amazing silence

in the mind.

Joyfully you may open your eyes.

Do you notice the silence in the mind

and the stillness in the body?

Wonderful.

Let's go on to the Nadi Shodhan Pranayam.

Left hand is in Chin Mudra.

Then right hand, index finger and middle finger

touching at the eyebrow center, the Ajna Chakra.

Let's begin by breathing out from the left

nostril, breathing in through the same, holding for

a couple of seconds, breathing out from the

other, the right nostril, hold, breathe in through

the same, hold and breathe out through the

other, the left nostril.

This is one round, let's continue for 7

to 9 rounds.

Effortless joyful attention on the moving breath and

in between the eyebrows.

Make sure your head is straight, neck is

in line with the spine, the

incoming breath energizes and the outgoing breath relaxes

and detoxes.

One last round and we complete the Pranayam

by breathing out from the right nostril.

You may relax the palms, letting them be

on the laps, open to the sky.

Notice how alternating the flow of the breath

in either of the nostrils, there is a

sense of balance and calm.

With a gentle smile, you may open your

eyes.

Today, Gurudev will lead us into meditation with

a powerful chanting.

All we have to do is to chant

slowly and deeply and feel the powerful vibrations

invigorate the whole body and mind.

You can continue staying updated throughout this journey

by joining the WhatsApp groups, the link to

which is provided in the description below.

Let's get ready for meditation.

Let's sit back with a smile, relax and

enjoy the meditation with Gurudev Shri Shri Ravi

Shankar.

We will chant Om Namah Shivaya, slow Om

Namah Shivaya few times.

You know, no?

Slow Om Namah Shivaya.

Take a deep breath in and then Om,

another deep breath in, Om, and then third

time take a deep breath in and then

Shivaya, you say, this also amounts to pranayama

also.

Let's do like that for 11 times, slow

Om Namah Shivaya.

I'll keep giving some instruction in between.

I mean, breathe

in, eyes closed, body relaxed.

Become aware of your whole body and your

consciousness is like a pillar of light right

in the center of your body.

Let's take a deep breath.

Om

Namah

Shivaya

Om Namah

Shivaya Om

Shivaya Om

Shivaya

Om Shivaya

Om Shivaya

Om Om Namah

Shivaya

Shivaya

Shivaya

Shivaya

Shivaya Om Let

go of anything that's hold, that you are

holding on.

Offer to the infinity, to the divinity all

that good and all that is bad and

be free.

Om Om

Om Om

Om Shanti

Shanti Shanti Slowly

and gradually become aware of your body and

surroundings and slowly you may open your eyes.