Hello,
And welcome to this meditation for when you don't know what to do or where to turn.
My name is Diya and I'll be guiding you in this pranayama meditation practice,
Inspired by a kundalini yoga practice called the Gyan Mudra Kriya.
Please be comfortably seated,
Sitting tall and light,
Feet flat on the floor if you're in a chair.
Rest your hands in your lap for the moment and give yourself permission to be still for the next few minutes.
Sometimes our problems seem to accumulate and we don't know which way to turn or how to help ourselves or those we care about.
When you feel stuck,
Can't decide,
Or nothing seems to help your situation and you don't know what else to do,
You can practice this meditation and return to a centered,
Peaceful state.
During this meditation,
We will practice a very specific breath technique.
First,
Just listen to the description of the pattern.
We'll breathe in through the nose and then out through the nose.
Then we'll breathe in through the mouth,
As if sipping through a straw,
And then out through the mouth.
Then we'll breathe in through the nose,
And this time out the mouth.
Finally,
In through the mouth and out through the nose.
Then the cycle repeats.
Nose nose,
Mouth mouth,
Nose mouth,
Mouth nose.
I'll talk you through it until you get used to it.
Then I'll free you to breathe the pattern on your own and in your own natural timing.
Don't worry if you lose your place.
It's all okay.
Just do your best.
If the breath pattern becomes too distracting,
Simply breathe normally for the remainder of the meditation.
We will also hold a mudra during this practice.
Let's form that now.
Simply cross your hands over your heart,
Left hand under the right.
Now cross the thumbs left over right under the hands.
And now we'll begin the breathing pattern together.
Simply empty your lungs of air and prepare to breathe in through your nose.
Now breathe in through your nose.
Exhale through the nose.
Breathe in through the mouth.
Exhale through the mouth.
Breathe in through the nose.
Exhale through the mouth.
Breathe in through your mouth.
Exhale through your nose.
That completes one full cycle of the breath pattern.
We'll now continue for several minutes together.
Breathe in through the nose.
Exhale through the nose.
Inhale through the mouth.
Exhale through the mouth.
Inhale nose.
Inhale mouth.
Inhale mouth.
Exhale nose.
Inhale nose.
Inhale nose.
Inhale mouth.
Exhale mouth.
Inhale nose.
Inhale mouth.
Inhale mouth.
And exhale nose.
Nose.
Mouth.
Nose.
Mouth.
Nose.
Mouth.
Inhale nose.
Inhale nose.
Mouth.
Nose.
Nose.
Nose.
Mouth.
Mouth.
Nose.
Mouth.
Mouth.
Nose.
Please continue on your own.
If you lose your place,
Don't worry.
Simply pick up again from the beginning,
Nose,
Nose,
Or return to a normal breath.
Please complete whatever stage of the breath pattern you happen to be in,
And lower your hands to your lap.
We'll rest in silence together for one minute.
You may now take a slow,
Deep breath.
Open your eyes gently,
And acknowledge any changes you feel in your state of mind or being.
That concludes this meditation.
