Hello friend,
Welcome back to a new guided meditation with me,
Flo.
I'm so happy to share this one with you today.
You can already grab your things to sit on,
Get comfortable,
Set up your space,
Maybe light a candle.
It's always great to have the spirit of the fire next to us that is elevating our prayers and elevating our intention.
The fire is very wise,
It's been around with us for a long time now and we call it the grandfather for a reason.
It's very wise and is helping us in our practice.
We always recommend and I always recommend having a candle lit during your practice,
Especially when it's meditation.
In this practice I will talk a bit more,
Especially because I'm counting a lot.
I want to share with you a modification of Samavrti,
Pranayama,
That is also known as box breathing,
Where we control our breath in a way that we lengthen the inhale to a certain amount of time,
For example five seconds.
Then we hold for five seconds at the top of the inhale and then exhale for five seconds and hold again for five.
In regular practice we start with five and then maybe switch over to seven seconds and that's usually enough for most people.
You can try and experiment with more like ten,
Maybe eleven or fifteen even,
Which is with fifteen seconds you're doing one full breath cycle per minute,
So it's very slow.
In this practice today I want to start with you with five and then each round we increase by one second until we reach eleven seconds and then we go back down.
So the first round will be five seconds,
The next one six,
Then seven and so on until eleven and then back down to ten,
Nine,
All the way to five.
We will be breathing quite a bit,
Controlling our breath quite a bit.
I know it can be a challenging practice for some,
But with time and patience and practice you will get better and more relaxed at it.
Since we're doing each timing,
Each duration for only one breath cycle,
Try to stick with me with the rounds and in your own practice you can of course make modifications.
Samavriti is a very powerful practice.
I use a lot in my own practice.
Pretty much every morning before I meditate I use samavriti and also some other practices,
But this one is so great to awaken the body and get ready for meditation.
It's a very balancing practice,
Which is the state of sattva.
Where we are in harmony,
We are in balance and things are kind of in the middle,
We are centered.
And as much as I can I try to practice this harmony and practice being in this state.
Enough of the introduction for now,
Make sure you're comfortable.
Place your hands in your lap or thighs or on the knees.
Close your eyes,
Simply arrive,
Be here.
Give yourself permission to now be here and practice.
You already made the hardest part,
The hardest step.
To show up,
To sit down,
To start the practice.
That's where we lose most people.
It's available to so many,
But only few practice.
Become aware of your own breath as it is right now,
Without changing anything.
Without judging it,
Simply notice.
We will breathe together as I guide you through this practice of samavriti.
We start with five seconds.
Exhale all the air out.
And slowly start to inhale for five,
Four,
Three,
Two,
One.
Hold the breath.
Exhale.
Hold.
Now inhale.
Hold.
Exhale.
Hold.
Hold.
Exhale.
Hold.
Inhale.
Hold.
Exhale.
Hold.
Hold.
Inhale.
Hold.
Exhale.
Hold.
Inhale.
Hold.
Exhale.
Hold.
Inhale.
Hold.
Hold.
Exhale.
Hold.
Inhale.
Hold.
Exhale.
Exhale.
Hold.
Hold.
Now inhale for ten,
Nine,
Eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Hold.
Exhale.
Hold.
Inhale.
Hold.
Inhale.
Hold.
Exhale.
Hold.
Now inhale for eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Inhale.
Hold.
Now inhale for eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Exhale.
Hold.
Now inhale for six,
Five,
Four,
Three,
Two,
One.
Inhale for six,
Five,
Four,
Three,
Two,
One.
Hold.
Exhale.
Now inhale for five,
Four,
Three,
Two,
One.
Hold.
Last round.
Hold.
Exhale.
One,
Hold,
Five,
Four,
Three,
Two,
One.
Inhale again.
Normally take several normal breaths or a bit deeper breaths than normally.
Take a moment to notice the effects of breathing this way on your body.
Can you arrive a bit more in the center,
In a place of harmony and peace?
And in this space we often feel an increase in energy,
In presence.
We are more awake,
Aware.
We are simply fully there,
Fully here with life.
Sometimes people say that the yogis live in their own world.
Or when you meditate a lot,
People say you kind of live in your own world.
And they think it's a state of being disconnected.
But in reality you do live in your own world.
And this world is called the present moment.
It's available to everyone.
But not many are here.
Not many are present.
Not many are awake.
And so we practice compassion and kindness.
And pray for them that they too will find their way to the present moment.
Where life is so full and beautiful.
We want more people to be here.
And this is why we share these practices of the old tradition of yoga.
And invite more people to join us.
Invite more people to awaken.
To be on this path of self-discovery.
Of consciousness.
Of life.
Thank you for being with me on this path.
Bring your hands together in front of your chest.
Thank yourself for showing up,
For making time to practice.
And you might want to continue with your own silence meditation.
And that's great.
I encourage you.
And I will also let you do that.
But first I want to say goodbye.
Thank you for allowing me to share this practice today.
Thank you for being you.
The beautiful you that you are.
For making it today.
Sitting down to practice.
Connect to the center.
I hope this practice is a beneficial tool for you.
This kind of Samariti modification.
Use it whenever you need it.
It's there to be used.
Have a wonderful rest of your day.
Much love and gratitude.
Namaste.
