Welcome to today's class where we will be covering one of the foundational pieces of meditation.
This is part two of Samatha Meditation.
A practice that is essential to understand in order to move into deeper states of meditation.
So let us now travel within.
Welcome to another guided meditation class.
Today we're going to be covering Samatha meditation.
It is the foundation of all meditations.
If you're struggling to go into deeper states,
Samatha meditation may be the missing link.
Samatha meditation is the foundation.
If you're wanting to look at the bottom of a lake,
The surface must be calm.
I'm sure you may have heard that quote before.
Well,
In order to calm the surface,
This is the practice that gets you there.
So if you haven't watched my foundation on Samatha meditation,
I would highly recommend that because it gives a breakdown.
Of what it is.
We're going to first begin with the asanas before going into the meditation.
It allows us to bring our mind to the present moment.
To the breath,
To the body.
This is a strong foundation before moving straight into meditation.
So,
Let's begin.
So let's begin with the asanas.
Taking a deep breath in.
Exhale.
Breath in,
Raising the hands to the sky.
Twisting to the right.
Deep breath in,
Palms to the sky,
And twisting to the left.
Exhale.
And fold the right leg.
Reaching to the sky and stretching to the right.
Exhale Bring your mind to the present moment.
Forwarding thinking of the past for the future.
Coming into the breath.
Breath in,
Exhale.
And switch sending the left leg out reaching to the sky and finding our way to the side bend.
Unfolding You'll leave her right leg.
Into its position.
Bring the knee straight in front of us.
Raising the light handed to the sky Twisting.
Palm to the sky.
You're going to lay the left leg.
The knees are aligned.
Raising the left arm to the sky,
Reaching behind the back.
And clasping the hands together.
Cow face.
Heading in.
Exhaling.
Go ahead and unfold the leg.
Switching.
Switching sides.
Right leg should be on top,
Left leg folded under.
We're going to reach this guy with the left hand.
Um.
.
.
Find yourself in a twist.
Bring your mind to the present moment.
Thinking about work.
Are thinking about.
What you want to do in the future.
Of thinking about the past,
Bring yourself to the present moment,
To the breath.
Relax.
And into a.
.
.
Butterfly.
Strengthen the Lengthen the spine.
Forward.
Alright,
We move now into Cat-Cow.
Exhale,
Breathe in.
Archer stomach forward hips move forward.
And exhale.
Breathe in.
And into cat pose.
Two more times.
In Excel.
Raising the right palm to the sky and the left leg.
Taking a good balance,
Moment.
Balance.
Reach behind us,
Grabbing the eagle.
From Tiger Pose.
Our intention right now is not to.
.
.
Get into complicated asanas.
To a complicated sequence,
It's rather to stress the body,
Release stress.
Relax the muscles.
In order to prepare for the meditation.
I'm back.
Man.
.
.
Relax.
Switching sides,
Extend a little left.
And out.
Right leg up.
So.
.
.
Reaching behind.
Tie your clothes.
And relax.
Coming up into mountain.
Stress the calves.
Nice paddling Motion.
You can hold longer on each side if you like.
You Coming down into Sthanga Namaskara and into Cobra.
Pulling the shoulders back.
Breathing in,
Coming back into mountain pose.
I'm fucking sorry.
Into four beds.
And a deep breath in,
Raise into the sky.
Down to prayer mode.
And relax.
Remember to be focusing on the breath.
Freeing your mind.
Away from the past and the future,
And into the present moment.
Rays into the sky.
Stepping back with the right foot.
Into Warrior One.
Fall forward to Kermit pose.
Breathing in.
.
.
Back up.
Stepping back.
Into warrior one finding ourselves.
Back into pyramid pose on the right side.
And relax.
Coming up.
.
.
And to the side.
Back into prayer pose.
From here we're going to find ourself in the seated position.
Moving into it.
Meritative.
Position to modus And we're going to begin our meditation.
As I mentioned before,
Samatha meditation is the foundation of all meditations.
Its purpose is to anchor us into the present moment.
Allow us to.
Concentrate for longer periods of time.
On a single object.
To prevent the mind from moving from the past to the present.
This practice is the foundation to moving much deeper inside.
If your intention is to heal.
Look into past experiences and understand perhaps why maybe You have some behavioral patterns that you've been wanting to fix.
Or you're being triggered at work,
In a relationship.
With a family member.
Sitting in meditation allows us to go deep inside and understand what is going on at a deeper level.
Meditation allows us to.
.
.
Go deep inside and even find direction in our lives.
Find our Dharma.
Our purpose.
This requires continuous practice.
On a weekly basis.
Just like anything else.
Like fitness.
If you want to become fit you have to consistently Meditation is the same.
So,
Let's begin.
Breathing in,
Controlling the breath.
Exhaling slow.
Breathing in.
And exhaling.
The breathing is only happening with the nose.
The mouth is closed.
Shoulders are relaxed.
And the spine is straight.
Begin breathing.
And if any thoughts,
Come in.
That is okay,
It's natural.
Just bring your mind back to the breath.
It is your anchor.
Bringing the mind to the present moment.
To the breath.
Relax the shoulders.
Straighten the spine.
We're going to now breathe in for four seconds.
Slowly controlling the breath.
Hold for four seconds.
Exhale.
I bet it all out.
Hold for four seconds.
Be then.
Hold at the top for 4 seconds.
Repeat this pattern.
If your mind is shifting,
Just bring it back to the breath.
You can even concentrate on one point.
On your face.
Right below the nose.
Bring your attention there.
As well as to the breath.
Now let's.
.
.
Bring your mind to the breath.
Feel the body expand with every breath.
As you breathe in,
It expands.
With every exhale.
Collapses.
Be aware of this motion.
As well as.
Being aware of the breath.
Bring your mind to the breath.
Our minds are constantly moving.
Throughout the day.
Think about it.
What we're going to eat.
Thinking about what we're going to wear.
As we're driving,
We're having to pay attention to the road.
Our minds are constantly moving and moving all day.
Meditation trains us to move away from all these thoughts and come in.
To the body.
We have access to you.
Incredible information.
That can guide us.
And heal us.
This meditative practice,
A mantra meditation,
Is a foundation.
In order to find ourselves into those deeper states.
Concentrate right now on the breath.
If you have trouble.
With meditation.
This is a of practice.
That trains you.
It's like if you wanted to live.
Incredible way.
You have to work your way.
Up in order to Live heavier weight.
This is a practice to build your foundation.
Focus on your breath.
Bring your mind to the breath.
We're almost there.
Taken at last.
Few breaths.
Taking your last breath in.
Deep breath in.
Exhale and bringing yourself back.
Bringing yourself back.
This is a foundational practice,
As I had mentioned.
In the other videos.
We go deeper into the meditative state.
But it's good to start here as the foundation.
And the other practices will go.
Deeper into relaxing the body.
Moving the mind.
Into.
Other spaces.
And eventually moving the mind into the heart.
And finding a way to a space where we can find wisdom,
Find knowledge.
Find a deeper state.
Relaxation.
We'll see you in those.
Videos.
Namaste.
