Welcome to your practice.
My name is Paulina Kalushana and this is Meditation for the Most Restless Mind.
All of us have those moments when the mind just doesn't stop going over and over again the same things,
Replaying the conversations,
Thinking what I should have done,
What I should have said,
Or analyzing or planning for the future.
And the more we try to stop it,
The more we try to quiet it,
The more it keeps going.
And often it gets louder right before we try to rest.
So this breath technique gives an immediate relief to any scattered,
Overwhelmed,
And busy mind.
It helps to release that mental tension and help us to shift into a more quiet,
Calm,
And peaceful state within.
So come into a comfortable seated position.
We'll be here only for a few minutes.
We will be breathing through the nose but with the open mouth.
So you're going to open your mouth wide,
Like so,
As wide as you can,
And bring the tip of your tongue to the roof of your mouth.
And eyes will be slightly open,
Gaze at the tip of your nose.
I know it looks a little bit funny but I promise you,
You will experience a shift only after three minutes of this breath technique.
So stay open and have an experience.
So relax your hands on your knees in any comfortable position.
Palms can be up or facing down.
Or maybe take right hand on top of your left,
Relax it on your lap.
Back is straight,
Shoulders soft and relaxed.
Now open your mouth as wide as you can and bring the tip of your tongue to the roof of your mouth.
And now look at the tip of your nose.
Allow your eyes to stay slightly open and begin to breathe through the nose.
You might want to have this urge to breathe through the mouth.
It might take you a moment to start finding that flow of the breath through the nose.
Just do your best here.
So pressing the tip of your tongue to the roof of your mouth with the mouth wide open.
Eyes are slightly open,
Gaze at the tip of your nose.
And long deep breath.
Allow the breath to move slowly through the nose,
Through the back of your throat,
All the way down into your belly.
And as you exhale,
You simply observe the breath moving back through the same pathway from the belly all the way up to the back of your throat and out through your nostrils.
You might experience a slight tension in your throat or even your mouth or maybe even the space between your eyebrows.
That's normal.
Just stay with it focusing on your deep breathing.
Simply observe the breath.
Gentle focus at the tip of your nose.
Eyes are slightly open.
Keep your mouth wide open,
Pressing the tip of your tongue to the roof of your mouth.
There are 84 meridians on the top of your mouth that connects to your brain.
When you gently press it with your tongue,
It activates certain parts of the brain.
Stay absolutely relaxed and calm.
Breathing through the nose,
Observing the flow of the breath.
Activating the frontal lobe of the brain.
Help us to arrive into a more present state.
Listening to the sound of your breath,
The gentle flow like a wave.
Inhale deeply through the nose.
Suspend the breath.
Close your mouth.
Close your eyes.
Bring the inner gaze in between your eyebrows.
Relax the whole body.
And slowly exhale.
Keep your eyes closed.
And become aware of any sensations,
Maybe at the center of your forehead.
Maybe even there,
Front of your throat.
As if there is energy gathering at the center of your forehead.
Gentle,
Warm glow.
Arriving into a more quiet,
Still place within you.
And sensing this golden light,
Golden glow.
Gently moving down through the whole body.
The golden light moving through every cell in your brain.
Relaxes your mind.
Relaxes your body.
And slowly come back into your physical body.
Come back into your breath.
Bring your palms together.
Rub your palms together.
So you feel the warmth between your palms.
And then place your hands over your eyes,
Over your face.
And feel that warmth and connection between your face,
Between your palms.
And then slowly when you're ready,
Open your eyes into your hands.
And gently guide your hands down.
So we've done this practice only for about three minutes.
You're welcome to do it for maybe five.
And it's wonderful to do in the evening to calm your mind.
Thank you for joining me.
