Hello my loves,
My name is Chris and welcome back to another guided meditation.
In today's practice we'll go over Skull Shining Breath,
Also known as Kapalbhati.
This powerful pranayama technique energizes the mind,
Detoxifies the body,
And enhances overall vitality.
Kapalbhati is derived from two Sanskrit words,
Kapal meaning skull and Bhati meaning shining or illuminating.
Regular practice of Kapalbhati can bring a radiant glow to your face and a sense of clarity to your mind.
Kapalbhati helps in expelling toxins from the body through forceful exhalations,
Improving overall respiratory efficiency.
The abdominal contractions during Kapalbhati massages the internal organs,
Stimulating digestion,
And improving metabolic rate.
This practice straightens the diaphragm and increases lung capacity,
Promoting better oxygenation of the blood.
The rapid exhalations help in clearing mental fog and enhancing focus,
Concentration,
And mental clarity.
Regular practice can also help in releasing pent-up emotions and stress,
Leading to a more balanced emotional state.
By boosting metabolism,
Kapalbhati can assist in weight management and fat reduction,
Especially around the abdominal area.
This pranayama technique invigorates the entire system,
Providing an instant boost of energy and combating feelings of fatigue and lethargy,
Bringing us into that more sympathetic branch of our nervous system.
According to Ayurveda,
The sister science of yoga,
Kapalbhati helps in balancing this kapha dosha,
Which is associated with heaviness,
Congestion,
And lethargy.
So let's find a comfortable seated position,
Either on a chair with your feet flat on the ground,
Or on the floor with your legs crossed.
Allow yourself to sit with your spine straight,
Allow yourself to sit with your spine straight,
Shoulders relaxed,
And your hands resting gently on your knees or your thighs.
Begin by closing your eyes and taking a few deep breaths,
Inhaling deeply through your nose,
Filling your lungs completely,
And then exhaling slowly and fully,
Releasing any tension.
Repeat this a few times,
Allowing yourself to become fully present in this moment.
Now bring your awareness to your abdomen.
Place one hand on your lower belly and take a few gentle breaths,
Noticing the natural rise and the fall of the abdomen with each inhale and with each exhale.
This will be the primary focus of our Skull Shining Breath today.
Skull Shining Breath,
Or Kapalbhati,
Involves a passive inhalation and active exhalation.
The exhalation is forceful and short,
While the inhalation happens naturally,
Kind of like you're blowing your nose.
We'll practice three rounds of around 20 breaths here today,
Taking a nice reset in between each round.
So let's begin with a gentle round,
Just to get familiar with the practice.
We'll inhale deeply through the nose,
And then exhale,
Make that forceful sound.
And inhale happens passively.
Again,
One more time together,
Inhale,
And then forcefully exhale.
Just like that.
We begin our practice here,
Inhaling deeply through the nose,
Then as you exhale,
Forcefully through the nose,
Snapping that belly towards your spine.
We'll continue this rhythm here for 20 breaths.
So inhale,
And then exhale,
Exhale,
And then exhale.
And then exhale,
Exhale,
Exhale,
Exhale.
5,
4,
3,
2,
1.
Take a deep breath in,
Open the mouth,
Let it out.
Come back to your natural breathing pattern to reset.
Observe any sensations in your body,
And then notice the effects of this practice right now.
Now we'll come to our second round.
As we inhale to prepare,
And then exhale,
Exhale,
Exhale,
Exhale.
5,
4,
3,
2,
1.
Deep breath in,
Open the mouth,
Let it out.
Reset here.
We prepare for our last round.
And then let's get ready for our last round as we inhale here,
And then exhale,
Exhale,
Exhale,
Exhale.
5,
4,
3,
2,
1.
Take a deep breath in,
Open the mouth,
Sigh it out maybe.
Allow your breath,
The body to settle.
Take a few moments here just to sit quietly,
Maybe noticing the shift in energy,
The shift in clarity.
Feel the effects of this Kapalbhati in your body and your mind.
Whenever you're ready,
Maybe gently bring your hands to prayer at heart center.
We'll bow our heads to the great wise teacher that resides in each and every one of us.
Thanking you for coming and sharing this practice today.
Namaste,
Love you all.
