Hello and welcome to your practice.
My name is Paulina Kalushina.
And this is one of my favorite meditations to do in the evening before you go to bed.
If you ever struggle with falling asleep,
Restless sleep,
Or even insomnia,
This practice will really support you if done regularly.
This practice helps you to detach from the events of your day.
Calm your mind.
And regulate the nervous system.
So that you begin to nourish your whole system.
This meditation includes Emudra,
Hands position.
Very specific breath patterns.
And an internal mantra.
Sa-ta-na.
All working together to help you harmonize the body,
The mind,
And the energy so that you can arrive into a more relaxed and restful state.
The breath helps your body to slow down.
And shift from that active fight or flight mode.
Shift into their soothing,
Calming,
Healing mode.
And the mantra serves as a simple tool for your mind to focus on.
So that you can start releasing that mental tension.
And begin to create that internal rhythm that will help you to fall asleep.
You're welcome to sit on a bed or a cushion or a chair.
Just make sure that you are absolutely comfortable and your body can stay relaxed.
So we'll divide one inhalation in four parts.
We're going to inhale through the nose.
And divide this inhalation into 4 parts like so Then we're going to hold the breath on the top while the whole body is relaxed.
And then exhale in two parts through the nose.
Pushing all the air out.
Then once again we are inhaling through the nose in 4 parts.
Holding the breath on the top and exhale in two parts through the nose.
Now to that we add mantra as you inhale in four parts through the nose you mentally repeat the mantra while you're holding the breath you repeat the same mantra four times.
And as you exhale in two parts through the nose,
You mentally repeat the mantra.
So inhale four parts through the nose,
Sata-na-ma,
Holding the breath on the top,
Repeating the mantra four times.
And then you exhale through the nose with the mantra Vahe Guru.
So the mantra Sata Nama comes from that Sat Nam.
Truth is my identity.
And Vaheguru is that indescribable joy moving from darkness to light.
And just notice how that internal mantra starts to create that rhythm.
Within you.
Come into a comfortable seated position.
Allow your spine to get nice and tall.
We'll bring your palms together.
Rub your palms.
We'll open with.
.
.
Ong Namo Guru Dev Namo,
Chanting three times.
So this mantra helps us to coming to a more centered,
Grounded and present way.
You can simply listen or Repeat it with me.
Take your hands to the heart center.
Close your eyes.
Take a deep inhale through the nose.
Exhale through the mouth.
And inhale to begin.
Ong namo grudev namo Ohhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhh Oh Oh Om Namom And.
.
.
Om.
Take a deep inhale.
Gently suspend the breath,
Press one palm into another,
Inner gaze to the third eye.
And exhale release Just for a moment,
Take your hands on your knees,
Palms facing down,
Connecting to that grounding energy.
And now open your eyes.
Take your right hand on top of your left.
Connect your thumbs together and relax your hands on your left.
Spine is tall,
Heart is open.
The eyes will be slightly open,
Gazing at the tip of your nose or past the tip of your nose.
Please make sure throughout the whole practice,
The eyes remain slightly open so it helps us to stay present.
And let's begin.
So inhale deeply through the nose.
Exhale fully through the mouth.
And inhale in four parts through the nose,
Mentally repeating the mantra,
Sata-na-ma.
Hold the breath on the top.
Mentally repeat the mantra four times.
Exhale in two parts through the nose.
Mentally repeat the mantra,
Vahe Guru.
So I inhale four parts through the nose.
Hold the breath.
Mentally repeat the mantra four times.
Satanaama,
Satanaama,
Satanaama,
Satanaama.
Exhale two parts through the nose.
Vaheguru.
And please continue inhaling all the way down into your belly.
Holding the breath on the top.
Relaxing your shoulders,
Relaxing your heart.
Mentally repeat the mantra four times.
Exhale in two parts through the nose.
Make sure you're exhaling all the air out.
With Internal Mantra,
Vahe Guru.
Inhaling four parts.
Holding on the top.
Exhale through the nose.
Vaheguru.
Inhaling.
When you radio exhale,
And please continue on your own.
Focusing on the breath,
Filling up your lungs completely with each breath.
Holding the breath,
Focusing on internal mantra,
Sata nama,
And exhaling all the air out in two parts through the nose,
Vahe Guru.
For all of us,
The rhythm is going to be a little bit different.
Just focus on your rhythm.
Focus on your breath.
And the internal mantra.
Keep your eyes slightly open.
Gaze at the tip of your nose or past the tip of your nose.
Creating the internal rhythm.
Every exhalation is an opportunity.
To release any tension from your physical body.
Any mental tension.
Or even emotions.
Inhaling four parts,
Mentally repeat Sata Nama.
Holding the breath on the top.
Repeating.
Mantra four times.
And exhaling two parts through the nose.
Stay absolutely present with your breath.
And with internal mantra.
Synchronizing Your breath.
Your mind.
Your energy.
Hmm.
Just last couple rounds here and take a deep inhale through the nose Suspend the breath.
Gentle lift in the pelvic floor.
Eyes closed,
Inner gaze in between your eyebrows.
Heart is relaxed,
Chest is relaxed.
Hold the breath as long as you comfortably can without straining your breath.
And exhale.
Breathe deeply.
Keep your eyes closed.
Just come back to your natural breathing.
And simply drop in.
Into that space of perhaps deeper relaxation.
Simply observe.
How you feel.
Just give yourself a moment of.
.
.
Complete silence here.
You're welcome to stay here a little bit longer.
Or you can simply float right into your bed.
Wishing you a restful,
Relaxed,
Deep sleep.
We'll close with a long set,
Short nam.
Inhale.
