Good morning.
I am going to mute all of you first.
Close your eyes.
Breathe in as deeply as you can.
As you breathe in push your diaphragm down.
Your tummy will come up.
Expand your ribs,
Your chest muscles.
Breathe out as slowly as you can.
Collapsing your rib muscles.
Pushing your tummy back towards your spine.
If it helps as you breathe in visualize you are filling the bottom of the lungs,
The mid portion of your lungs and the top of your lungs.
And as you breathe out visualize you are emptying the top,
Mid and the bottom.
When you are filling in the bottom of your lungs,
Push your diaphragm down.
Your tummy will go away from your spine.
And when you are filling the middle portion of your lungs,
Feel your rib cage expand and the top portion of your lungs as well.
Take these breaths slowly,
Consciously with control.
If you are hearing any sound while you are breathing,
Try to see if you can breathe in out as softly that you can't hear your sound of breath.
In a minute we will transition to alternate nostril breathing and I will summarize how we should do alternate nostril breathing now.
Close your right nostril with your thumb and breathe in as deeply and slowly as you can through your left nostril.
And once you have breathed in,
Close your left nostril with the pinky and the ring finger.
Open your thumb and breathe out through your right nostril as slowly,
As deeply as you can.
After you have breathed out,
Breathe in through the right nostril slowly,
Deeply as you can.
Close your right nostril,
Open your left and breathe out as slowly,
As deeply as you can.
Then breathe in again with your left nostril.
Do not hold the breath in your lungs and initially for the first few breaths,
Keep the duration of inhalation and exhalation equal.
Now we will do alternate nostril breathing.
Close your right nostril with your thumb and breathe in.
After a few breaths,
Increase the duration of your exhale little by little.
So if you are breathing in,
Say for 4 seconds,
Your breathing out should be little higher than 4 seconds.
If you feel comfortable,
Increase the duration of your exhale little by little.
Increase the duration of your exhale little bit more.
Well,
The ideal measure is 1 inhale to 2 exhale.
I recommend you to start with not more than 1 inhale to 1.
5 exhale.
And a reminder to breathe slowly,
Softly,
Deeply without you hearing your sound of breath.
After you have taken a few breaths,
You can relax.
You can relax,
Keep your eyes closed.
Feel how your body feels.
If you feel a little heady,
Funny feelings,
Tingling sensations on your body,
It's okay.
If you don't feel,
It's still okay.
We'll do another few more rounds in about 30 seconds.
This alternate nostril breathing is used to clean up the impurities in the energy channels in our body.
And just in my view,
10 minutes of practice per day can eliminate or prevent many diseases.
Now let's do a few more rounds of alternate nostril breathing,
Starting with breathing in through your left.
If you get a feeling that you're locking your eyebrows or tightening up your cheeks,
Gently relax them.
Keep a smile.
And then we'll do a few more rounds of alternate nostril breathing.
And then we'll do a few more rounds of alternate nostril breathing.
And then we'll do a few more rounds of alternate nostril breathing.
If you can,
Do a couple of more times.
And then we'll slowly transition into meditation.
Otherwise,
You can relax.
Keep your eyes closed.
And feel how your body feels.
In a few minutes,
We'll transition into our meditation.
Before we begin our meditation,
Mentally verbalize as clearly as you can a desire that you wish to see happen in your life in the short term.
And we'll start the meditation.
Sit straight.
Stretch your back and neck.
Make a resolution that you let your body be and do not disturb it during this meditation practice.
Get your attention to your breath at your nostrils,
Your natural breath.
Feel how the air feels when it goes inside and when it comes out.
Feel it coolness going in and the warmth when it's going out.
Feel the air coming out.
Just observe your breath at your nostrils.
Just observe your breath at your nostrils.
Ignore any disturbances,
Irritation on your body.
And gently observe your breath at your nostrils.
When any thought comes to your mind,
Do not chase the thought.
Gently bring your attention back to your mind and your breath.
It's okay if you linger around in some thought for a little while.
But bring your attention back to your breath gently.
With all your five senses,
Observe every breath your body is taking.
Feel how the air feels when it goes in and when it goes out.
Observe which nostril is dominant right now.
Are there any smells with the breath?
Is there a sound to your breathing?
Can you find any taste?
Just observe intently yet passively with all your five senses.
Observe how your body is dancing to every breath you're taking.
Just observe your breath at your nostrils.
And gently observe your breath at your nostrils.
And gently observe your breath at your nostrils.
And gently observe your breath at your nostrils.
And gently observe your breath at your nostrils.
And gently observe your breath at your nostrils.
And gently observe your breath at your nostrils.
Just observe with a gentle smile.
And gently observe your breath at your nostrils.
And gently observe your breath at your nostrils.
And gently observe your breath at your nostrils.
And gently observe your breath at your nostrils.
And gently observe your breath at your nostrils.
And gently observe your breath at your nostrils.
And gently observe your breath at your nostrils.
If your body has taken some comfortable position,
It's okay,
Let it be,
Do not disturb it.
Focus your attention on your breath and observe with all the five senses.
And gently shift your attention to your stomach area.
You don't have to do anything.
Just observe.
This is the energy center that helps to fulfill the desire,
The Manipuraka.
And this is the energy center that helps to fulfill the desire,
The Manipuraka.
And this is the energy center that helps to fulfill the desire,
The Manipuraka.
And this is the energy center that helps to fulfill the desire,
The Manipuraka.
And this is the energy center that helps to fulfill the desire,
The Manipuraka.
Observe your stomach area,
Not just on the skin,
All the way internal going up to the back of your spine.
And this is the energy center that helps to fulfill the desire,
The Manipuraka.
And this is the energy center that helps to fulfill the desire,
The Manipuraka.
And this is the energy center that helps to fulfill the desire,
The Manipuraka.
And this is the energy center that helps to fulfill the desire,
The Manipuraka.
Just observe.
And gently bring your attention back to your breath at your nostrils.
As you breathe in,
Scan your entire body,
Starting with your toes,
All the way till your forehead and the crown of your head.
And scan it back again from the crown of your head all the way to your toes.
As you scan,
If you find there is some pain or disturbance in some part of your body,
Pause there for a few seconds.
Observe and then continue.
Scan your entire body,
Not just externally,
But also internally.
If you find that there is some tension in some part of your body,
Consciously suggest it to relax.
As you scan,
Be grateful to every part of your body.
Gently become aware of the air touching your skin.
Become aware of the space around you.
Become aware of the connection between you and the space around you.
Become aware of the connection between you and the entire universe.
Be grateful for everything and everyone that you have in your life.
And whenever you are ready,
You can gently open your eyes.
Like yourself,
And apart from everything else that is here inside of you.
