Healing Meditation

Through breathing, we find a place where healing can happen. In this meditation, we will explore our breath, use it to create an adequate environment, and then bring wellness into the body.

Included here is an introduction to Prana, Jatharagni (the fire in the navel), as well as breath techniques, such as Chandra bhedana, Surya bhedana, and Nadi shodana.

Finalising the meditation with Jatharagni visualisation burning impurities and release with exhale.
Enjoy the practice. Feel each and every cell be nourished while breathing.

Leave a comment on your experience. And share with others, let healing reach everywhere.
Namaste

Transcript

Welcome to a meditation class.

It's not even a class,

It's a guided meditation.

I don't think meditation is a class itself.

So I'm Irminda Freire,

I'm Portuguese and I'm in Portugal right now actually.

It would be lovely to know your background and to know how,

You know,

If you meditate regularly or not.

We're going to do breathing exercises at start to create the environment within,

You know,

To create that,

To center ourselves with the breath and therefore to connect with the body and mind,

The soul,

In the aim to empty the activities of the mind or to stop them for a while.

So we then progress into visualization and we're going to have two visualizations.

In terms of breath,

We will do extension of the breath as we will start with exhalation and then we will try to bring that component to the inhalation,

Even though when we extend the exhalation,

The inhalation by itself,

It will extend also,

Even if it's just a little bit.

We're going to add hold after inhale and with a sense of,

I'm not going to explain this now so I don't,

Perhaps with less talking during the breath work.

In Pranayama,

When we speak about the vayus,

That is the vayus within the body,

We have prana that exists everywhere and you can see it as the energy that is in every single being,

In every object,

In everywhere,

In the sun,

In the food,

The atomic level of how they connect with each other.

And then within our body,

They,

Ayurveda mainly,

Divided the body in different vayus and we have prana,

Apana that is in the belly area,

Like the abdominal area,

Samana that is the stomach and udana,

Around,

Expelling out.

So we're going to try to work with those vayus.

The prana that is the chest area is the inhale,

The apana is the exhale,

Is everything that is related to release of toxins and the samana is where the fire for digestion and everything else.

So in this fire,

We have this fire in our stomach and sometimes can be strong or weak or almost non-existent.

If that fire is weak,

It's not going to burn the toxins properly.

So it can be related also to the kidneys and liver.

The inhale as we bring oxygen,

It activates the fire.

And you can see sometimes the activities of the mind when we inhale,

They just like shoot out,

Like starts really active.

And the hold in the breath holds the fire lit,

So burning more toxins and in the end is allowing the oxygen to spread more toward the body and also the release of the toxins after to exhale.

So we're giving more time for that transaction to happen and hence the difference between shallow breathing and deep breathing.

And then the exhale being long,

We're allowing to release those toxins as much as possible.

So we're going to work on that level.

So throughout the breath,

I will say,

Focus on the fire being lit,

On the burn of the toxins and the release of those.

So you have where that comes from and where that fire comes.

So we're going to imagine we have that fire just below around here in the navel.

I have a pillow over there to support my back.

For some people it works,

Some other people it doesn't work.

Chairs can be an option.

Sofa as well.

The seated can be seated cross-legged or can be seated as you would sit in the chair.

That's not an issue.

If you want to also lean into the wall,

Welcome to lean into the wall.

But try to keep his spine upright as much as possible.

Leaning to the wall doesn't have to be,

Doesn't have to mean that you just rely yourself to be upheld by the wall.

The wall is just a support.

It's not really a crouch,

If that makes any sense.

Yeah.

Is everyone ready?

Bringing the head in the prayer.

I'm going to just chant an opening mantra that will be dedicated to the relationship between the gurus and the student of respect,

Love and kindness.

Mainly of respect and how that transaction is a mutual transaction.

It's not even has a transaction,

But the relationship.

Om Shanti Shanti Shanti Placing the hands into your knees or into your lap.

You can place one above the other.

The left hand is the feminine side.

The right hand is the masculine side.

Or if they are on the knees is a little bit of a difference.

Bringing the hands turned up is a more opening of the chest.

Although we don't want that accentuated curvature in the back to be noted.

So kind of also allow the tailbone to be directly towards the ground.

If the hands are facing down and is a slightly closure of the shoulders.

So knowing your body,

Knowing your spine,

If you have a tendency already to have a roundness in your back,

Perhaps you want to bring the hands turning up.

If there is the opposite and is a very opening posture,

Then you perhaps want to bring the hands turning down.

Otherwise,

Try the three and see which one you want to connect with.

And we're going to start to just breathe normally,

Checking in with the breath.

Have a little check,

How is the mind?

How is the breath?

Just breathing normally,

No altering the breath at all.

Make a mental note of how the breath is now,

So we can have a little comparison at the end of the practice.

How the mind as well is,

Is the connection between the mind and the breath.

And slowly we're going to start then bringing a deeper movement into the breath.

The inhalation is the expansion of the chest all the way to the belly.

So all the torso has to be in a relaxed environment,

So that all the expansion can happen normally.

Otherwise,

It might be a constriction there.

On the exhalation,

We start to bring a gentle contraction from the perineum all the way to the pelvic area and belly,

Allowing the breath to come out.

So we're doing belly breathing,

Diaphragmatic breathing.

It's many names attributed to this type of breath.

So using all the lung capacity on the inhale and on the exhale,

Allowing to use the whole lung capacity is also allowing the body to perform instead of 30% to perhaps 70,

80%.

And bring the focus to the expansion from the nostril to the throat,

To the chest,

Belly,

And then reverse that movement on the exhale from the belly,

The chest,

Throat,

All the way to the exit in the nostrils.

And perhaps you start to also have this sensation on the inhale of the opening that we will bring with the expansion.

And on the exhale,

A contraction of the body and the spine is very subtle.

And you want to start shifting from the gross to the subtle level by bringing the attention of the gross movements,

That is the ribs and the lungs and the belly expanding and contracting to the micro movements of the spine when you're breathing in and out.

Allow all the body to relax,

The shoulders to drop down,

The chin slightly tucked into the throat as an act of humbleness,

And the whole,

The muscles of the face to fully relax,

Including your jaw.

Soon we're going to proceed with Surya Vedana and Chandra Vedana.

And then if we put both together is Nadi Shodhana.

So we're going to do these three breaths.

So to try to follow the cues without opening the eyes,

We're going to lift the right hand unless you're left handed.

And we're going to bring the index finger and the middle finger in to touch the palm of the hand.

So the thumb,

Ring and pinky finger are extended out.

So the thumb is going to go to the right nostril and the ring finger,

Where it's going to come into the left nostril.

So we place the tip of the finger just below that bony place of our nose.

So just below is the flesh and we have the cartilage and we place the thumbs,

The tip of the thumb there,

The thumb and the ring finger.

And the elbow is slightly elevated and we're going to use alternate nostril breathing.

And one is going to be totally closed,

While the other where you are breathing will be partially closed.

And that's going to extend the breath because we are breathing through a very thin hole,

Prick hole.

So Surya Bhedana,

It will be inhaled through the right ear,

That is Sun and also the Pingala Natalya.

And we're going to exhale through the Iddha Natalya,

That is the left side and this is Moon.

So we're bringing energetic Prana into our bodies by using the Natalya and we start with the activation of the Sun.

So we're going to do this six times and then we move to Chandra Bhedana six times.

And the Chandra Bhedana,

It will be the opposite.

We're going to inhale through the left and exhale right.

So placing the tip of the fingers in the top of the nose and my hand in this way,

If you need a little look.

We're going to fully exhale here with both nostrils still open.

We're going to completely close the left,

Partially close the right and inhale right.

Little pause,

Close right,

Partially open the left,

Exhale.

Pause,

Completely close the left,

Partially open the right,

Inhale.

Pause,

Change,

Exhale left.

Now continue using this manner and still using inhaling chest and belly,

Exhale contraction of the belly.

So it's a lot here to focus upon.

And then the same time,

If possible,

Observe how the mind starts to quieten,

Activities are less.

And if you start to feel a deep connection with your breath,

With the top of your body,

With your lungs,

Your heart,

Your second brain is that is the stomach.

At any time,

If your arm starts to become heavier,

You can bring the other hand and support your elbow.

We're going to inhale free,

A little pause there and exhale for six.

One,

Two,

Three,

Four,

Five,

Six.

Pause,

Change the position of the fingers and inhale right.

Pause,

Exhale left for six.

One,

Two,

Three,

Four,

Five,

Six.

Pause,

Switch,

Inhale right.

On the pause,

Switch,

Exhale eight.

Eight,

Seven,

Six,

Five,

Four,

Three,

Two,

One.

Switch on the pause,

Inhale right.

Pause,

Switch,

Exhale eight.

Eight,

Seven,

Six,

Five,

Four,

Three,

Two,

One.

Pause,

Switch,

Inhale right.

Pause for two,

Two,

One.

Exhale ten.

One,

Two,

Three,

Four,

Five,

Six,

Seven,

Eight,

Nine,

Ten.

On the pause,

Switch.

Inhale free.

If ten is too much,

You can always come back to eight.

Pause for two.

One,

Two.

Exhale ten.

Ten,

Nine,

Eight,

Seven,

Six,

Five,

Four,

Three,

Two,

One.

And release the hand.

Have a few breaths now.

Observe how the mind is,

The breath,

The expansion,

The contraction of the body,

The extension,

And coming back to his original shape of the spine.

So now we do Chandra Vedana.

We're going to inhale right,

Exhale left.

It's also a contra pose.

It's a contra pranayama to the Sudhya.

So we're going to start inhaling through the right and exhale left.

We're going to do two breaths in normal,

And then we're going to start at the ratio.

On the next inhale,

We're going to inhale free.

Pause,

Switch.

Exhale six,

Six,

Five,

Four,

Three,

Two,

One.

Switch.

Inhale free.

Pause.

Exhale right for six,

Five,

Four,

Three,

Two,

One.

Switch.

Inhale free.

Exhale eight,

Eight,

Seven,

Six,

Five,

Four,

Three,

Two,

One.

Switch.

Exhale eight,

One,

Two,

Three,

Four,

Five,

Six,

Seven,

Eight.

Switch.

Inhale free.

Slowly and smooth.

Pause for two,

One,

Two.

So close both nostrils.

Exhale for ten,

One,

Two,

Three,

Four,

Five,

Six,

Seven,

Eight,

Nine,

Ten.

Switch.

Inhale smoothly and long.

Pause for two,

One,

Two.

Exhale right for ten,

One,

Two,

Three,

Four,

Five,

Six,

Seven,

Eight,

Nine,

Ten.

Release.

Have a few normal breaths.

Start to imagine.

Start to visualize.

It's not imagination.

Start with the visualization of the prana coming in into your body.

On the inhale and on the exhale,

The release of the toxins of what no longer serves us.

That prana is,

It can be pure light or with a high energetic level of vibration,

Pure vibration,

Pure energy.

On the inhale,

This pure light,

Pure prana comes into the body,

Lighting the fire.

We have a pause between inhalation and exhalation,

Visualizing the fire reaching every single cell.

And slowly exhale all the way to the end of the exhalation,

Allowing to the release of everything that no longer serves us,

All the toxins to release out of the body.

So we inhale in pure life,

Pure light,

And we exhale old energies that are accumulated within.

And the fire is our healing power within each one of us.

Breathing,

Visualizing what we just mentioned on the prana coming in,

Lighting the fire,

Making it nice and strong.

Add a little hold there,

So it's a better performance of that fire.

And on the exhale,

And releasing the old energies,

The old prana.

Fusing the diaphragmatic breathing,

Sleep breathing,

Using all the lung capacity,

And on the exhale as well.

Gently going to direct the attention on the place where we want to heal.

That is,

Depending from person to person,

The root of that place will be different.

So bring your attention,

Your whole being,

And the connectivity that you are established and is established now towards that place.

And we're going to use again the inhale with the prana,

With the pure light,

Pure energy,

Vibration.

We're going to inhale there.

We're going to pause,

And we're going to exhale,

Letting go of everything that is no longer used for us.

We're going to keep breathing for the next six or seven breaths,

Directing the prana to that place.

Adding a pause,

Allow the prana to be well established there.

And on the exhale,

We release the old prana out.

And slowly start coming back to the focus of the breath in and out,

With no alteration,

Just breathing in and out,

A normal breath.

Make a mental note on how your mind is,

And your breath,

And your body,

All your whole being,

Your soul.

The next inhale,

Gently the hands.

We're going to start to circumnavigate the body,

Creating this ball of energy of protection.

And they're going to join above the head.

Those hands are going to bring all the energy to the heart,

With love,

Compassion,

And kindness towards yourself.

Have one breath,

Gather those energies into your heart.

Exhale to every single part of your body,

To the extremities.

Every single cell will receive those qualities.

One more time,

Inhale.

Exhale,

Bringing the hand back to the heart.

Inhale,

Gather those qualities that you most deeply want to connect with.

Exhale,

Spread them,

Every part of your body.

Rub the hands with each other,

Until it creates heat of the hands.

Place the hands into the eyes.

Let the hands be nice and covering the eyes completely,

So you can open the eyes,

And with this immense darkness.

Each of these darknesses is only a reflection of the,

How you should,

We should perceive the uncertainty of life.

At the same time,

With the embracing heart,

With trust with ourselves,

And on the abilities that each one of us has.

And slowly start to remove the hands,

Allow the light to,

Of the place,

Depending if it's night or day,

Allow the eyes starting to perceive the space where you are.

Keeping a soft gaze towards the ground,

And slowly start to bring the gaze up,

And looking around you.

And we come to an end to the meditation,

Or to the practice,

And we could also,

Meditations can be used with pranayama,

It's almost like a japa.

So we're preparing the mind for later on to be in the meditated state.

Feel free to use the meditation any time you want,

And also the visualization can go for a longer time.

What we've done here was use the breath as a preparation,

To establish a deep connection within,

To calm the activities of the mind,

Or even stop them,

And bring the dharana and dhyana,

That is the focus point,

And then use that focus point for the visualization.

So yeah,

Thank you so much for coming,

Thank you to you,

Thank you for reaching out.

Reviews

You are a teacher that I love to come back to and learn every time something new.

❤️
Namaste 🙏

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