Hello and welcome to this practice.
This meditation practice will be using a technique entitled meditation for a calm heart.
This is one of my favorite meditations.
It's a sure way to calm the mind and the body.
It's also a fabulous way to condition the lungs.
So we'll be seated either in a chair or on the floor in easy pose.
The hand mudra is like this.
You'll place your left hand on your heart with your thumb up and your fingers pointed to the right.
The right arm elbow will be bent with the right hand beside the chest holding up as if you're doing a pledge.
We'll take the thumb and the index finger and connect them like the a-okay and the other three fingers will be lifted and extended upward.
The eyes are very soft almost closed but slightly opened and the way we'll do this breath to the best of your ability is we'll take a long slow deep breath in through the nostrils.
We'll suspend and raise the chest at the top and we'll take a long slow exhale through the nostrils allowing the body to hold empty at the bottom.
So let's begin.
Please inhale deeply at your own pace.
Fill all the way up at the very top.
Hold for a moment.
Suspend as best you can.
When you're ready to exhale,
Exhale long slow and deep through both nostrils.
Stay empty at the bottom.
We'll inhale again concentrating on the flow of the breath through the nostrils.
Fill all the way up at the very top.
Suspend the breath.
Lift the chest.
Hold.
When you're ready to exhale,
Slowly exhale through the nose.
Once the breath is completely out,
Hold the breath out.
When you're ready,
We'll do this again.
Inhale deeply through the nostrils all the way to the top.
Once you're there,
Hold.
Lift the chest.
Suspend.
When you're ready to exhale,
Exhale fully and deeply letting all of the breath out.
Good.
At the very bottom,
Suspend here.
Let's do just a few more rounds.
Inhale deeply through the nostrils all the way to the top.
Once you're full,
Please suspend the breath.
Lift the heart,
The chest.
When you can no longer hold the breath,
Let everything out through the nose.
Once you're empty,
Lock out the breath.
Stay here.
When you're ready to take your next breath,
Inhale fully and deeply.
This will be our last one together.
When you find your way to the very top of that breath,
Suspend.
Lift the heart,
The chest,
And then slowly exhale.
Let everything go.
When you're empty,
Stay empty.
We're building the prana in the heart and the lungs.
When you finish that emptiness,
Let's take three deep breaths together.
Inhale through the nose.
Fill up.
Exhale through the mouth.
Let it go.
Inhale again through the nose.
Fill up.
Exhale through the mouth.
Let it go.
And one more.
Inhale through the nose.
Fill all the way up.
Exhale through the mouth.
Let out a sigh.
And just come to sit very quietly for a moment.
Allow your hands to rest in your lap or by your sides.
Feel the still point within you.
You might even feel a little smile across your face.
This meditation helps us to soften the rough spots we're feeling in the day.
Notice how you feel in the stillness and honor your efforts and work.
Please know that you can return to this meditation anytime you need to truly bring calm into your moment.
Thank you so much for joining me.
I hope you feel better and refreshed.
Wishing you a wonderful day or night.
Namaste.
