Om Namah Shivaya Gauravay,
Satchidananda Murtaay,
Nishprapanchaya Shantaaya,
Nira Lambaya Tejasay,
The guru is auspiciousness,
Embodiment of truth,
Knowledge,
Bliss,
Salutations to the one who is beyond the world's,
Peaceful,
Independent and radiant.
Om Triyamba Kamyajamah,
Sugandhim Pushtivartanam,
Urvarukamiva Bantanan,
Mrityor Mukshiya,
Mamritat.
Om Shanti Shanti Shanti.
We worship you all seeing one,
Fragrant you nourish bounteously,
From fear of death may you cut us free to realize immortality.
Om Shanti Shanti Shanti.
Now moving into three rounds of Kapalabhati,
The skull shining breath or rapid abdominal breathing.
To exhale,
Snap in the abdomen toward the spine forcing the air out through the nose.
To inhale,
Relax the abdomen and air comes back in through the nose automatically.
Now let's begin.
Exhale fully drawing the abdomen in.
Inhale partially just into the abdomen and begin.
Continue at your own pace.
You exhale fully drawing the abdomen in.
Inhale a full deep breath and exhale slowly with control.
And at the end of the exhalation return the breath to neutral and relax.
For the next round,
Check the posture,
Exhale fully,
Inhale partially just into the abdomen and begin.
Continue at your own pace.
You And exhale fully drawing the abdomen in.
Inhale a full deep breath and exhale slowly with control.
And at the end of the exhalation,
Return the breath to neutral and relax.
For our final round,
Check the posture,
Exhale fully,
Inhale partially expanding just the abdomen and begin.
Continue at your own pace.
Exhale fully drawing the abdomen in.
Exhale fully drawing the abdomen in.
Inhale a full deep breath and exhale slowly with control.
Return the breath to neutral and relax.
And now we'll begin five minutes of Nadi Sudhi,
Nerve purification,
Which is alternate nostril breathing.
Please begin by making a gentle fist with the right hand,
Releasing the thumb and the last two fingers,
Then close off the right nostril with the thumb and exhale slowly through the left.
Inhale through the left and close the left nostril with the ring finger and pinky finger,
Releasing the thumb and exhaling slowly through the right nostril.
Now inhale through the right nostril,
Close it,
Release the left nostril and exhale through the left.
And continue this pattern.
Exhale,
Inhale and change nostrils.
Exhale,
Inhale and change.
Exhale,
Inhale and change.
Once you're feeling comfortable with the pattern,
Begin to make the exhalations longer than the inhalations.
Exhale,
Inhale and change.
Exhale,
Inhale and change.
Exhale,
Inhale and change.
Exhale,
Inhale and change.
Exhale,
Inhale and change.
And after the next exhalation through the right nostril,
Bring the hand back to the lap and we'll move into 15 minutes of silent meditation.
You you you you you you you you you you you you you you you you you you you you you you you you you you you you you a salight,
,
Saag,
Tama so ma ju tearSnake Gran Girl 81 ashat s eyebrow Enhance In the universe be filled with peace and joy love and light.
May the light of truth overcome all ignorance.
Victory to that light.
Jai Sri Satguru Maharaj ki.
Jai.
Jai.
