Preparing for sequential pranayama and meditation.
Start by finding a comfortable seated position.
This could mean sitting on the floor with a cushion below your buttocks to elevate the hips.
Sitting in a chair with a straight spine.
Or sitting up against the wall if you need a little extra support.
Once you've found your comfortable seat,
Close your eyes and ask yourself if you're really comfortable.
Make any necessary adjustments to feel supported by your steady seat.
Take a moment to roll the shoulders up towards the ears and down the back.
Again,
Roll the shoulders up towards the ears and down the back.
Allowing the shoulders to relax,
Arms relaxed,
Whole torso relaxed,
Supported by your steady face.
Eyes and lips gently closed,
Hands resting on the knees or thighs.
Take a breath in as you lengthen the spine,
Creating space between each vertebrae,
Ensuring the shoulders remain relaxed.
Bring your awareness to your breath at the nostrils.
As you breathe in,
Allow your belly to expand.
As you breathe out,
Allow your belly to relax.
Inhale,
Belly expands.
Exhale,
Belly relax.
Inhale,
Belly expands.
Exhale,
Belly relax.
As you next breathe in,
Belly expands and extend the inhalation up into the chest.
As you breathe out,
Breathe out from the chest and then the belly.
Breathe in,
Belly to chest.
Breathe out,
Chest to belly.
Breathe in,
Belly to chest.
Breathe out,
Chest to belly.
Continue breathing the full yogic breath.
Letting go of the yogic breath now.
Allow your breathing to return to its natural,
Spontaneous rhythm in and out the nostrils,
Observing any sensations in the body.
Continue breathing naturally while I explain the nine count breath.
This is a full breath in and out the nostrils,
Done to the count of nine.
The count of one,
We breathe into the belly.
Count of two,
Breathe into the chest.
Pause and hold for counts three,
Four,
Five and six.
Count of seven is a dynamic exhalation from the diaphragm.
It sounds like this.
We hold the breath out for counts eight and nine.
I'll guide you through the first few rounds.
Take a full breath in to begin.
Breathe out fully.
Inhale,
Belly one.
Chest two.
Pause,
Four,
Five,
Six.
Exhale,
Seven.
Hold eight,
Nine.
Inhale,
Belly one.
Chest two.
Hold,
Four,
Five,
Six.
Exhale,
Seven.
Hold eight,
Nine.
Inhale,
Belly one.
Chest two.
Hold,
Four,
Five,
Six.
Exhale,
Seven.
Hold eight,
Nine.
Continue breathing with malasankhya with your own count.
Thank you.
Thank you.
Finish the round you're on and do one more.
Letting go of malasankhya now.
Allow your breath to return to its natural,
Spontaneous rhythm in and out the nostrils.
Observing any sensations in the body.
Now moving on to nadi shudana or alternate nostril breathing.
We do this breath by placing the index and middle finger of the right hand together at the eyebrow center.
This is called nasagra mudra.
We use the thumb as a block for the right nostril and the ring finger as a block for the left.
We breathe in through the left nostril.
Pause at the peak and exhale at the right nostril.
Then inhale right,
Pause at the peak,
Exhale left.
Now start by placing nasagra mudra or the middle and index finger of the right hand at the eyebrow center.
With both nostrils open,
Take a full breath in.
Exhale fully,
Blocking the right nostril.
Inhale left,
Pause.
Exhale right.
Inhale right,
Pause.
Exhale left.
Inhale left,
Pause.
Exhale right.
Inhale right,
Pause.
Exhale left.
Continue breathing with nadi shudana.
If you find your right arm is getting tired,
You can support the elbow with the left hand.
Finish the round you're on and do one more.
The round is complete when you exhale through the left nostril.
Letting go of nadi shudana now and any control of the breath.
Observing any sensations in the body.
Make any adjustments to your seat to prepare for dharana.
Bring your awareness to your breath at the nostrils.
Inhale,
Feel the breath moving in the nostrils.
Exhale,
Feel the breath moving out.
Focused awareness at the breath,
Moving in and out the nostrils.
As you breathe in,
Mentally repeat the mantra,
So.
As you breathe out,
Mentally repeat the mantra,
Hum.
Inhale,
So.
Exhale,
Hum.
Inhale,
So.
Exhale,
Hum.
Focused awareness,
The breath,
The nostrils and the mantra,
So,
Hum.
If your mind wanders,
Gently bring it back,
The breath,
The nostrils,
With the mantra,
So,
Hum.
Inhale,
So.
Exhale,
Hum.
So,
Hum.
Inhale,
So.
Letting go now of the so,
Hum mantra and breath awareness at the nostrils,
Fading away.
Allow your awareness to drift upwards to the space behind the forehead,
To the chittikash,
Or the mind space.
This is a space where any thoughts,
Feelings,
Colors or patterns are welcome to the projection screen of the mind.
Become the silent witness here,
Not getting attached or involved,
Just witnessing.
Hold on to nothing and hold nothing away.
Remain the silent witness,
Just observing whatever exists here.
Inhale,
So.
Letting go of the chittikash now.
Bring your awareness back into your body.
Feel your breath moving in and out of the body.
Feel your physical body sitting on the floor.
Gently blink your eyes and take in the space around you.
Hara Om Tat Sat.
Your practice is complete.
