Breathwork & Meditation
This is a guided pranayama (breathwork) and meditation practice. It follows the simple, yet effective techniques of Kabalabhati (also known as breath of fire) and Anuloma Viloma Pranayama (alternate nostril breathing). These exercises are designed to remove blockages in the system, so that our energies can pass through unchallenged and feely. The session will finish with a guided meditation to help settle the energies, clear the mind and help the practitioner find stillness, peace and balance. Music by Mister Meditation
Transcript
Hello and welcome.
Namaste to you.
My name is Sebastian and today I will guide you through the 20-minute pranayama breath work and meditation practice.
The first technique we will practice is called Kapalabhati.
To perform this exercise of cleansing of the lungs,
We sit with the spine nice and long.
This can be done on a chair or cross-legged on a floor.
Place the palms face up and join the thumb and the index finger together.
Extend the other three fingers away.
To do this practice,
You draw the belly back towards the spine to force the air out of the nostrils.
Then relax the belly to draw the air in.
This is known as pumping.
The cue will be one,
Two.
The one will be the drawing of the belly back.
The two will be the relaxing of the belly to draw the air in.
Relax the tongue behind the teeth and let's start the first round.
Inhale deeply to begin and begin.
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Exhale.
Inhale deeply.
Exhale.
Hold the breath through the nose.
Second retention.
Inhale.
Hold the breath comfortably.
Once again,
Make sure the body is relaxed.
Focus between the eyebrows centre.
Keep the eyes soft,
The jaw soft.
Tongue relaxed now.
Exhale.
Inhale deeply.
Exhale completely.
Third and final round.
Inhale and begin.
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Inhale on one.
On two.
On three.
On four.
Hold the breath.
Open the right.
Exhale on one.
On two.
On three.
On four.
On five.
On six.
On seven.
On eight.
Inhale on one.
On two.
On three.
On four.
Hold the breath.
Open the left.
Exhale on one.
On two.
On three.
On four.
Hold the breath.
Inhale on one.
On two.
On three.
On four.
Hold the breath.
Exhale on one.
On two.
On three.
On four.
On five.
On six.
On seven.
On eight.
Release the hand down.
Breathe normally.
Release tension through the shoulders,
The arms,
The wrists.
Relax through the hips,
The legs.
Draw your attention to either your heart space or your eyebrow center,
Whichever one you're naturally drawn towards.
Keep your attention there.
Focus on the breath at this point.
Notice the subtlety of breath.
The inflow and the outflow.
Focusing on your heart space or eyebrow center.
This is your anchor for the mind.
Keep the mind fixated on either of these two points.
Now,
With every exhalation,
Begin to repeat a mantra.
If you have one already,
Begin repeating with every exhalation.
A mantra can be anything of importance to you.
A repetition of a word,
A short phrase.
You may wish to recite the name of a deity.
You may wish to use the universal mantra of Aum.
Or others.
Repeating the word love,
Peace,
Joy,
Happiness.
Maybe more appropriate.
Repeat your chosen mantra with every exhalation,
Placing the repetition at your heart space or eyebrow center.
Be present with the mantra.
Be present with the flow of breath.
Fixated on your heart space or eyebrow center.
Should the mind become distracted by thoughts,
Just bring it back to your chosen point of concentration.
Do not become attached to the thoughts.
Just allow them to pass by,
Bringing the mind back each time.
This is the practice of meditation.
This is the practice of enhancing our awareness.
Noticing each time the mind drifts,
And just bringing it back.
So now release the mantra,
Release the repetition,
Release the focus on the heart space or the eyebrow center.
And just keep a soft focus in front of the closed eyes,
For just a moment.
Aum.
Aum.
Aum.
Aum.
Aum.
Aum.
Aum.
Aum.
Aum.
Shanti.
Shanti.
Shanti.
Aum.
Namaste to you all.
Thank you for practicing with me.
See you again next time.
