Welcome.
My name is Antonia and I am looking forward to guiding you through today's pranayama and meditation.
We will begin with the four purifications pranayama,
The purpose of which is to cleanse the nadis,
Or subtle body energy channels to prepare the body for meditation.
We practice the four purifications together to allow for prana to flow freely and naturally.
The four practices are considered complementary,
As they each are meant to purify different areas of the body using different types of breaths.
Today's prompts are kept to a minimum to maximize practice time.
If you would like to learn the four purifications in more detail,
I invite you to visit my tutorials three through seven for in-depth instruction on each of these methods.
Let's begin.
Find a comfortable seat in a chair or any meditation posture.
Keep your head,
Neck,
And back tall but relaxed so that energy can ascend to your higher chakras.
Close your eyes or keep a soft gaze,
Whichever is most comfortable to you,
And take a couple of deep breaths.
Breathe in deeply through your nose and exhale.
Let's do two more of these.
Take a deep inhale through your nose and breathe it all out.
Exhale all the way in and exhale.
And return to your natural rhythm and start focusing on your breath.
Exhale it all the way in and all the way out.
Let's begin with the four purifications.
The first one is Nadi Shorana,
Subtle energy channel cleansing or alternate nostril breathing.
This is a yogic breath.
With your right hand in Vishnu mudra,
Breathe in a horseshoe pattern.
In through the left nostril,
Out to the right,
And then back in through the right,
Out through the left.
This constitutes one round.
Concentration is on your Agnya or third eye chakra.
Let's do eight to ten rounds as time allows,
Beginning when you're ready.
I will set the timer for five minutes.
Okay.
Take a deep inhale through your nose and breathe it all out.
Exhale all the way in and out.
You you you you you you you you you you you you you you you Agnes Arradotti firewash beginning with a complete exhale holding the breath out and pumping the abdomen do as many pumps as you're comfortable on an out held breath concentration is at Manipura chakra or your solar plexus chakra let's do two rounds you you you you you you you once you've completed the four purifications return to your natural breath and observe any effects these practices might have had on your body and mind we will now move into a 10-minute meditation if you need to adjust your seat you can do so now as mindfully as you can this meditation will begin with some guidance followed by stillness and a single bowl strike at the five minute mark to help you bring your attention back to your breath three strikes of the bowl will signal the completion of our meditation together finding stillness and ease in the present moment in the calm after pranayama connected to your breath with an open heart grounded in your seat in today's meditation we will focus on remaining present throughout our practice to help us with that we can simply begin by silently repeating breathing in breathing out at the rhythm of our own breath let's do a few cycles of breath together breathing in breathing out breathing in breathing out breathing in breathing out once we find a comfortable rhythm let's add the following mantra I am here I am now I am present silently repeat I am here I am now on the in breath and I am present on the out breath when you put them together it goes like this breathing in breathing out I am here I am now I am present breathing in breathing out I am here I am now I am present breathing in breathing out I am here I am now I am present you you you you you you you you you you you you you you you you slowly come back to the space whenever it feels comfortable open your eyes invite some mindful movement to your hands and feet maybe a gentle stretch thank you for joining me for today's pranayama meditation from here feel free to spend a few minutes in silence or with a journal or just simply lying down in shavasana whatever you decide I hope today's practice has helped calm your mind and that this calm will carry into the rest of your day
