Hello Insight Timer,
My name is Sari and welcome to this Rise and Reset meditation.
This morning we will be using two specialised breathing techniques to deeply rejuvenate the body and cleanse the mind for the day ahead.
If you are pregnant on your moon cycle or have general health conditions,
Take the first breath very slow or perhaps sit it out completely.
As you start to transition from your night of rest into this uplifting morning meditation,
Find a comfortable seated position,
With your spine straight,
Your back supported and make a clear intention to hold this space for the entire practice.
Realise your power in this moment.
Your eyes closed down behind the darkness of your eyelids,
The kindness in meeting yourself now.
Allow the breath to flow naturally,
Inviting gentle inhales and soft exhales.
Slow steady breaths,
Deep and nourishing.
We will start with a rapid and rhythmic yogic breathing technique powered by the navel and solar plexus,
Known in Kundalini yoga as breath of fire.
The fast inhale and exhales are of equal length with no pauses between.
Practice through the nostrils with the mouth closed.
If you are doing it correctly,
The breath is going to sound like this.
So to get started,
Rest your palms on your lap facing up.
Take a long deep inhale,
Followed by a long deep exhale out.
And now inhale to begin.
Continue with this rapid rhythmic breath.
Once you master this breathing technique,
You can do it for extended periods of time with little to no effort.
The intention is to get into the pocket of the breath.
Work the steadiness,
Commanding the breath powered by the navel.
Keep the breath equal on the inhale and exhale.
Your eyes should remain closed throughout the practice,
But try to concentrate the eye focus at the brow point.
This can help with any dizziness or lightheadedness as this breath moves to stimulate the nerves in the body.
We often wait to find ourselves feeling wiped out.
A subconscious build up of stresses.
A sense of heaviness.
Burdens that have been buried deep.
Anxiety and a weight of fear causing our hearts to close in and our radiance to dim.
Breath of fire is actually one of the foundational breathing techniques in Kundalini Yoga as it has numerous beneficial effects.
It boosts the immune system,
Strengthens the nervous system and helps with synchronization of the body's biorhythms.
Keep your facial muscles relaxed.
Continue with the breath.
This energetic breath will regulate,
Readjust and vibrate our electromagnetic field.
Purifying the brain,
Giving you enhanced experience of your own prosperity.
Returning us to the lightness.
Brightening the eyes.
Activating the inner glow.
Allowing us to live our sacred lives one precious breath at a time.
Now take a deep inhale and hold that breath in.
Take another sip of breath in if you can at the top and hold.
Chin tucked in.
Lengthening the back of the neck so as the energy can run up through the spine.
Squeeze all the muscles in the body.
Focus your attention at the third eye point between the brow.
And exhale to empty completely.
Now we are going to move into a very different breath technique using the full capacity of the lungs by utilizing the three chambers,
Abdominal,
Chest and the upper clavicle known as long deep breathing.
Keep your posture and hand position the same.
Now inhale deeply through the nose inviting the breath into the body by first expanding the belly.
The breath then fills the chest space and finally into the upper clavicle.
Exhale by relaxing the upper clavicle emptying of the chest space and finally the belly as you pull in the abdomen.
The navel pulls up and back towards the spine to gently force out any remaining air.
Again the inhale fills the belly.
It opens into the chest space and expands into the upper clavicle.
The exhale the emptying of the upper clavicle,
The chest space and now the belly.
Continue with this pattern of long deep breathing focusing on the fullness and the depth of the breath throughout the body.
In Kundalini Yoga we breathe through the nose as it stimulates our pituitary gland which charges our intuition.
On each inhale fill yourself expanding more.
Long deep breathing is an important tool than relaxing the parasympathetic nervous system,
Reducing toxins in the lungs whilst stimulating brain chemicals bringing a new sense of alertness.
As you inhale breathe into your sides,
Deepening the breaths see how much you can expand your lung capacity.
On the exhales the navel pulling in and up forcing any remaining air out.
It's a smooth accentuated breath.
Now inhale deep and hold.
Take another sip of breath in at the top and hold it in.
Chin tucked in,
Squeezed all the muscles in the body tight,
Consolidate drawing the energy all the way up the spine.
And exhale allowing your attention to be effortlessly pulled to the natural rhythms of your breath.
Eyes remain closed,
Soft surrender into the stillness of the now.
Sense how your body bathes and opens into this higher power as your breath touches the heart.
Feel the coolness of the breath as it enters the nostrils and the warmth of the breath as it whispers away.
The cool nourishing breath through the nostrils and the warmth as it leaves.
Soak in this pool of serenity.
Witness any changes,
Shifts in energy flow,
Emotions,
A sense of balance and increased vitality now pumping through the system.
Notice any sensations that may bubble to the surface following your practice this morning.
A sense of balance and calm,
Increased awareness and vitality.
The softening and opening in every part of your being.
You have an unlimited reserve of energy in you.
Notice once you invoke your energy there is nothing that is small in you.
All the environments start flying towards you.
Once you touch your heart and call yourself forward,
You blow open the gentle light that resides within.
When you are ready,
Open your eyes and take in your surroundings.
Thank you for practicing with me this morning.
I wish you a beautiful day.
Sat Naam.
