Good morning.
Namaste.
Settle down.
Gently stretch your back and neck.
With your eyes closed.
Start scanning your entire body.
Starting from your toes to the crown of your head.
As you scan your body,
Consciously pay attention to those muscles where there is tension and relax them.
Simply autosuggest to relax.
As you relax,
You will feel your body becoming heavier and heavier.
Pay attention to your calf muscles,
Thighs,
Lower back,
Upper back,
Shoulders,
Neck muscles,
Thighs,
Facial muscles.
With your external body,
The muscles relaxing now.
Let's now begin the alternate nostril breathing practice.
Start by breathing in through your left nostril slowly,
Deeply,
Consciously using your diaphragm with every breath.
And without holding the breath in your lungs,
Block your left nostril and breathe out through your right nostril slowly,
Deeply,
Consciously.
Then breathe in through the right nostril and breathe out through the left.
Remember to fill in air in the bottom of your lungs,
Mid and the top portion of your lungs.
Pushing down your diaphragm,
Expanding your ribcage.
We will do few rounds of alternate nostril breathing.
Each round beginning by breathing in through your left nostril,
Breathing out to the right and breathing in through the right and breathing out through your left nostril.
As you practice this,
Remind yourself the purpose of alternate nostril breathing.
It is to harmonize the five physiological body functions that we have of respiration,
Digestion,
Elimination,
Circulation and reversal processes.
Slow,
Steady,
Deep breaths.
Now,
Complete your last round of alternate nostril breathing.
And when you have exhaled through the left nostril,
Let go.
With your physical body sufficiently relaxed,
We will now relax it a little bit more by doing deep breathing practice.
Breathe in as slowly,
Consciously,
Deeply as you can.
Without holding the breath in your lungs,
Breathe out as slowly,
As deeply,
As consciously as you can.
Use your diaphragm with every breath.
Remember to keep your exhalations slightly longer than your inhalations.
Human body exhibits two basic responses to any situations.
Heart or flight,
Rest and recuperate.
Your exhalations,
When they are longer than your inhalations,
They help the body to rest and recuperate.
The ideal ratio of inhalation to exhalation is one is to two.
Also,
Remember the breath,
The energy is a connection between your physical body and your mind.
As you harmonize your breath,
Not only your body relaxes,
Even your mind activity slows down.
You will notice that.
Now,
We will prepare for meditation.
Meditation is a very simple practice of just observing your natural breath.
But before you do that,
Give yourself permission that you are not going to be bothered by any of the roles that you do today in your life.
The weight of a parent,
Son or daughter,
Husband or wife,
Friend,
An executive at your work.
Give yourself permission that your responsibilities from these roles will not bother you during this meditation time.
Let go of those roles and let go of your deep breaths,
Letting your body breathe in its own natural way.
Your only responsibility is towards yourself during this meditation time.
Observe how your body is breathing in its own natural way.
Pay attention to your breath,
Your natural breath.
By nature,
Your mind will wander.
Exercise the power of your higher mind,
Your intellect to bring back your mind and pay attention to your breath.
It's your responsibility to bring it back every time your mind wanders gently to pay attention to your breath.
Please give it your breath.
Keep your body movements to the minimum,
Only to the extent that you are breathing.
But if you notice any tense muscles,
Just relax them.
Keep breathing young people,
Get air.
Thank you.
Stay with your breath,
Your natural breath.
You are not changing anything.
You are just observing everything.
This is a simple practice of training the monkey mind to consciously pay attention to one simple thing,
Your natural breath.
Now slowly expand your awareness to your entire body.
Every time you breathe in,
Feel the energy in the air nourishing your entire body.
And feel the negativity,
Wrong thoughts,
Wrong notions going away from your body every time you breathe out.
Slowly expand this awareness to the space surrounding you,
Noticing that the air that you're breathing in and out is the same air that's around you.
Noticing that connection.
Also notice the space around you.
You are just occupying a piece of the space,
The universal space.
You're just breathing in that air,
A small portion of the air,
The universal energy to nourish yourself.
Slowly expand this awareness to as far as you can,
Including all the people,
All the relationships in that awareness.
Recognize that connectedness with you and this expansive universe.
Recognize that interdependence.
As you recognize this interconnection,
Interdependence,
Be grateful and thankful to everyone in your life for being there for you.
Reminding yourself that they are there for your growth and thanking them for being part of your life.
Stay with this attitude of gratitude.
Throughout your entire day and whenever you're ready,
You may gently open your eyes.
