Hello and welcome to this short meditation designed to calm the mind and find inner peace.
We will begin with a breathing technique called Chandra Vedana,
Which literally means piercing in the channel of the moon.
In yogic tradition,
The moon represents coolness,
Stability and inner calm.
It is energetically linked to the left side of the body,
Which is why we will inhale only through the left nostril to activate our internal moon energy.
This pranayama technique is perfect to calm the mind and prepare it for meditation.
Once the mind is steady,
We will meditate on the mantra OM,
A powerful vibration that resonates with deep inner peace and harmony.
Now please find a comfortable seated position on a bolster,
Percussion or a block and make sure that your hips are elevated higher than your knees for better spine alignment.
Let's begin.
So bring your right hand up toward your face and fold your index and your middle finger down.
Touch the right side of your nose with the tip of your right thumb and the left side with the tip of your right ring finger.
Slide your fingertips down the bony bridge until you touch softer skin.
Pause here at the intersection of bone and cartilage.
Lengthen through your spine,
Relax your face and shoulders.
To prepare,
Take a full breath in and out of both nostrils.
Gently block the right nostril,
Inhale through the left.
Block the left,
Exhale from the right.
Once again,
Block the right,
Inhale through the left.
Block the left,
Out of the right.
Once again,
Block the right,
In through the left.
Block the left,
Out through the right.
Continue practicing Chandra Bhedana on your own,
Inhaling from the left and exhaling through the right and make sure that your inhalation and exhalation are perfectly balanced.
As you breathe in through the left nostril,
You are creating a corresponding awakening in your right brain and activating the parasympathetic nervous system,
Which is responsible for your mind calmness,
Stability and inner tranquility.
Take a few final rounds of Chandra Bhedana.
After your next exhalation,
Release the technique and lower your right hand to your thigh.
Come back to your normal breathing,
Inhaling and exhaling equally and evenly from both nostrils.
Now,
Bring your awareness to your nostrils and feel a deep quality of presence and calmness available to you at the opening of your nostrils.
Move your awareness to the center of your forehead and take approximately five breaths at the center of your forehead,
As if you are breathing in and out of this point.
Now,
Let go all the effort on your breath and rest in an almost breathless state.
At the perfect moment,
Guided by your intuition,
Bring your awareness into a still point at the center of your forehead.
Compress that point mentally until you feel it beginning to pulse.
As you connect with this energetic sensitivity,
Begin to sense,
Feel or see this pulsation unfolding as the mantra OM.
Keep repeating the mantra and see it or feel it naturally unfolding from the center of the forehead.
Let yourself be completely absorbed in the presence of the mantra OM.
Let yourself be absorbed by the repetition of this sacred syllable and experience it as merging of yourself to consciousness,
To the universal sound of nature of everything within the universe,
Pulsating at the sound of OM from the center of your forehead.
Continue to meditate at the center of your forehead with the mantra OM for a few more minutes.
Begin to remember your breath,
Relax your posture,
Bring your palms together at the heart center and slightly bowing.
Thank you for this practice.
Namaste.
