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Welcome to day 6 of the breathing and
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meditation journey.
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Have you seen that whenever someone is shouting
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around you or two people are fighting, your
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breathing immediately becomes faster and your mind becomes
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anxious?
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What happens when you are in a rock
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concert or listening to a peppy dance number?
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Our breathing becomes faster, more excited as if
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it's commanding the body to enjoy itself.
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And how is your breath when you are
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listening to soft, soothing melody?
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Relaxed and calm, isn't it?
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And what happens when you are listening to
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a dear friend, when a beloved proposes or
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professes his or her love to you or
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when you listen to a child speak, what
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happens then?
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It feels as if your breath has stopped
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and your heart has skipped a beat.
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You know what is the medical term for
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that?
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Premature extraventricular systole.
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So if you tell someone, because of you
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I had a premature extraventricular systole, it just
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means because of you my heart skipped a
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beat.
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Sounds are just vibrations and the quality of
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those vibrations affects our breath and our mind.
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So the breathing that we are going to
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practice now is called the Bhramari Pranayam or
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the Bee Breathing.
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We will actually experience how the vibrations we
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create affects our mind.
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Let's start with Kapalabhati today.
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We sit nice and tall, open up our
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shoulders and chest, palms on the knees and
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let's keep our eyes closed.
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Forcefully we exhale while pulling the navel back
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to the spine.
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Exhale sharply and let go.
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The breath will come in by itself.
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And relax.
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The breath becomes gentle and subtle.
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Second round.
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Let's begin.
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Relax.
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Feel the silence and the calmness.
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Last round.
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Let's begin.
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Relax.
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You may turn the palms over.
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Open upwards.
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A gentle deep breath.
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Feel the difference in the body and the
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mind.
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As much as possible let's keep our eyes
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closed throughout and the mind inwards.
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Every breath is a vibration and with different
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breathing exercises we use these vibrations to calm
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our minds and emotions in a subtle yet
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powerful way.
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Let's use this slow and fast combo again.
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Let's do Bhastrika.
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For the first round, hands in position, loose
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fist beside the shoulders, elbows comfortably close to
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the body.
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Take a transition breath in and empty the
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lungs.
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With the arms, breathe in, out, in, out,
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up, down, up, down and
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relax.
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The breath becomes nice and long, full and
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deep.
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With a gentle smile, let's get ready for
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the second round.
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Hands in position, take a deep breath in
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and breathe out completely.
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Together breathe in, out, in, out, up, down,
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up, down.
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And relax.
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Palms on the laps open upwards.
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Feel the flow of energy in the whole
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body.
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For the last round, let's get ready, breathe
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in and breathe out.
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With the movement of the arms, breathe in,
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out, up, down and
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relax.
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Energetically feel the whole body and
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gently you may open your eyes.
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Day 3, we learned the Brahmari Pranayam.
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Let's do that again.
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What we have to do is, we place
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the little finger under the lips, the ring
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finger above the upper lips, the middle finger
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on the nose and the index finger on
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the side of the eyes and we use
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the thumb to close the flap of the
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ears and open it, close, open, close, open,
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close, open as you make a high pitched
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humming bee sound.
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Let's do that, 5 breaths, breathe in.
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Breathe in.
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Breathe out.
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Breathe in.
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Relax, palms on the laps.
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Notice how the sound creates an amazing silence
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in the mind.
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Joyfully you may open your eyes.
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Do you notice the silence in the mind
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and the stillness in the body?
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Wonderful.
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Let's go on to the Nadi Shodhan Pranayam.
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Left hand is in Chin Mudra.
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Then right hand, index finger and middle finger
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touching at the eyebrow center, the Ajna Chakra.
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Let's begin by breathing out from the left
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nostril, breathing in through the same, holding for
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a couple of seconds, breathing out from the
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other, the right nostril, hold, breathe in through
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the same, hold and breathe out through the
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other, the left nostril.
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This is one round, let's continue for 7
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to 9 rounds.
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Effortless joyful attention on the moving breath and
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in between the eyebrows.
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Make sure your head is straight, neck is
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in line with the spine, the
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incoming breath energizes and the outgoing breath relaxes
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and detoxes.
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One last round and we complete the Pranayam
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by breathing out from the right nostril.
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You may relax the palms, letting them be
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on the laps, open to the sky.
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Notice how alternating the flow of the breath
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in either of the nostrils, there is a
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sense of balance and calm.
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With a gentle smile, you may open your
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eyes.
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Today, Gurudev will lead us into meditation with
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a powerful chanting.
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All we have to do is to chant
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slowly and deeply and feel the powerful vibrations
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invigorate the whole body and mind.
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You can continue staying updated throughout this journey
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by joining the WhatsApp groups, the link to
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which is provided in the description below.
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Let's get ready for meditation.
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Let's sit back with a smile, relax and
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enjoy the meditation with Gurudev Shri Shri Ravi
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Shankar.
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We will chant Om Namah Shivaya, slow Om
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Namah Shivaya few times.
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You know, no?
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Slow Om Namah Shivaya.
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Take a deep breath in and then Om,
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another deep breath in, Om, and then third
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time take a deep breath in and then
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Shivaya, you say, this also amounts to pranayama
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also.
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Let's do like that for 11 times, slow
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Om Namah Shivaya.
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I'll keep giving some instruction in between.
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I mean, breathe
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in, eyes closed, body relaxed.
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Become aware of your whole body and your
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consciousness is like a pillar of light right
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in the center of your body.
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Let's take a deep breath.
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Om
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Namah
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Shivaya
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Om Namah
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Shivaya Om
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Shivaya Om
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Shivaya
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Om Shivaya
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Om Shivaya
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Om Om Namah
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Shivaya
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Shivaya
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Shivaya
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Shivaya
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Shivaya Om Let
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go of anything that's hold, that you are
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holding on.
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Offer to the infinity, to the divinity all
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that good and all that is bad and
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be free.
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Om Om
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Om Om
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Om Shanti
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Shanti Shanti Slowly
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and gradually become aware of your body and
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surroundings and slowly you may open your eyes.
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