Meditation For Stress Relief

Meditation session with a breathing exercise to calm the mind. There is a combination of mindfulness meditation, Pranayam technique, awareness techniques. It will help relieve stress and also improve your quality of sleep.

Transcript

Let's start with the meditation practice.

The first thing that we'll do is to do an alternate breathing exercise.

In this alternate breathing exercise,

We breathe in from one nostril,

Breathe out from the other one,

Then breathe in from the same nostril that we exhaled,

And then breathe out from the other one.

This alternate breathing exercise physiologically helps you create balance between the two extremes and whether it's blood pressure or imbalance in the endocrine system.

Any kind of systemic imbalance could be controlled through this breathing exercise.

The meditative benefits of this exercise is that it balances the mind.

Between the two extremes of emotions,

Whether it's unhappiness,

Depression,

Dejection,

Sadness,

Anxiety,

It can pull you back and center you.

On the other extreme of the emotion,

Whether it's anger,

Aggression,

Violent behavior,

And all that,

If somebody has that,

It will pull back and center the person.

It will also help with any kind of addiction.

Those are the different extremes that typically the mind experiences.

Before you meditate,

It's always helpful to center the mind.

It will also calm the mind.

If you were to do it every morning,

Before you start the day,

This is going to calm your mind.

This is very simple.

You can do it anytime of the day.

You don't really have to have an empty stomach.

You can even do it before you go to sleep.

Let's give it a try.

Use your thumb to close one nostril,

Then with the other,

Breathe in.

Then close the nostril,

Breathe out.

Breathe in from the same nostril,

Close it.

Breathe out.

Do it gently.

Take longer and deeper breaths,

But don't force it.

Just natural,

Gradual,

Very,

Very natural.

I'll turn on some music for you while you're doing it,

And we'll do it for the next five to seven minutes.

Much.

You are the fire of the wind You are the fire of the wind You are the fire of the wind You are the fire of the wind You are the fire of the wind You are the fire of the wind You are the fire of the wind You are the fire of the wind You are the fire of the wind You are the fire of the wind You are the fire of the wind You are the fire of the wind You are the fire of the wind You are the fire of the wind You are the fire of the wind You are the fire of the wind You are the fire of the wind You are the fire of the wind You are the fire of the wind You are the fire of the wind You are the fire of the wind You are the fire of the wind You are the fire of the wind You are the fire of the wind You are the fire of the wind You are the fire of the wind You are the fire of the wind You are the fire of the wind You are the fire of the wind You are the fire of the wind You are the fire of the wind You are the fire of the wind You are the fire of the wind You are the fire of the wind You are the fire of the wind You are the fire of the wind You are the fire of the wind You are the fire of the wind You are the fire of the wind You are the fire of the wind You are the fire of the wind You are the fire of the wind You are the fire of the wind You are the fire of the wind You are the fire of the wind You are the fire of the wind You are the fire of the wind You are the fire of the wind You are the fire of the wind You are the fire of the wind I will give it to you And again Let's do it about 20 times this exercise I will give it to you Exhale and inhale both from the nose And exhale both from the nose And exhale both from the nose This exercise is really good for thyroid gland If you have any thyroid problem,

This is a really good exercise for it It works on the throat chakra When you hold the breath,

You create some pressure on that energy center in the throat Throat chakra is one of the most difficult chakras to open before one goes into the third eye chakra It also cleans the throat chakra The technical name for this exercise is jalandhar bandha It also cleans the throat chakra It also creates resistance to toxicity of the world By increasing the will power through this breathing exercise,

You would be able to repel the toxicity that tries to enter our mind Exhale and inhale both from the nose You can relax now Next thing that we will do is an acupressure exercise to relieve the stress that has been built up in the body To do that,

The ring finger has a If you can press the tip of your ring finger This is the pressure point for stress on both your hands if you can press the tip of your ring finger You can relieve your stress by pressing the tip Okay,

Now what we will do is a simple meditation First it would be a guided meditation where we will try to relax our entire body One organ at a time,

One limb at a time All the way from toes to the head When the body is in complete relaxation,

Then you would be tuned for meditation Just follow my guidance as I speak when you keep your eyes closed In order to sit,

If you could sit straight and then put one palm over the other on your lap So this is a Buddha posture where you are completing the entire energy circuit of the body Keep your eyes closed Chin should be slightly up,

Not too much,

Just slightly This allows you to focus on the third eye chakra while you meditate if you put your chin a little bit up Now in this sitting position,

Focus your energies,

Focus your attention Focus your mind on the tip of your toes Feel the tension with your breath and relax as you exhale With every inhale,

Feel the tension,

Give attention to the toes With every exhale,

Relax Now bring your attention to the entire toe of both your feet With every inhale,

Feel the tension,

With every exhale,

Relax Now bring your attention to both your feet With every inhale,

Feel the tension,

Feel the pressure,

Feel the blood flow Feel the skin of the toes,

Your feet And with every exhale,

Relax your feet Now bring your attention to your legs all the way to the knees With every inhale,

Feel the tension With every exhale,

Relax your feet,

Your legs,

Your toes Now bring your attention to both your legs,

All the way from the hip to the toe With every inhale,

Feel the tension in your legs With every exhale,

Relax your legs Now bring your attention to the lower abdominal region With every inhale,

Feel the tension With every exhale,

Relax Now bring your attention to the entire stomach region,

Abdomen Think about all the organs it has Bring your attention to every organ in that area Lower organs,

The upper,

Middle,

Navel,

The backside,

The spinal cord,

The lower vertebrae Feel completely relaxed in the lower portion of your body Now with your inhale,

Bring your attention to the lungs,

To the chest,

The heart,

The back,

Spinal cord Feel the tension,

The blood circulation with every inhale Feel that the lungs are contracting and expanding The heart is pumping out blood,

Constantly working for you Be grateful for all these organs,

Working 24-7 for you They don't even miss a second of their work,

They're working so hard Ever since you were born,

Ever since you were in the womb,

They've been working for you They will be with you till the last breath Feel fortunate to have a functional body Give them relief from all the tension,

Stress,

Overwork If your mind is relaxed,

Even the body will relax,

When the body is relaxed,

Every organ will feel it Now bring your attention to the shoulders and the neck Feel the tenderness,

Slenderness of the neck,

The windpipe,

The food pipe,

Thyroid gland,

Adam's apple The vertebrae that connects your lower part of the body with the head Completely relax the neck and all the body below the neck Feel complete relaxation in the body below the neck Now bring your attention to your face,

Your mouth,

Teeth,

Tongue,

Lips,

Nose,

Eyes,

Ears,

Cheeks,

Forehead Be grateful that your eyes are working,

Your ears can hear,

Your mouth can eat,

Your nose can breathe With that gratitude,

Give your face complete relaxation Now focus your attention to the back of the head Feel the spinal cord coming all the way to the back of the head in this medulla region Relax.

Now bring your attention to the entire head,

The frontal lobe,

The middle area,

The back area With every breath,

Relax Now your complete body is in a state of relaxation You are fully relaxed,

You don't even notice your own body,

You don't even notice your own breath You are not the body,

Body is just an instrument,

Each part of the body is an instrument in itself Be grateful that these instruments are working for you.

There are so many unfortunate people in this world who don't have these,

At least you have them Make a promise to yourself to take good care of your own instrument The better care you take,

The more they will be able to serve you in the long run One single problem takes all the attention away of the mind And if the body is healthy,

You can focus your energies on something more creative,

Something more productive If something goes wrong,

Your focus,

Attention,

Success rate,

Everything decreases Feel complete relaxation throughout the body Observe your own breaths,

Coming in,

Going out When they are coming in,

They are a little cold When you exhale,

The air is a little warm Feel the difference in the temperature of your breaths As you observe your breath,

Feel the third eye between the eyebrows Try to look between the eyebrows with your eyes closed If you can imagine a color between the eyebrows,

Then think of it as a small blue color light between the eyebrows Try to keep seeing it during your meditation Try to keep seeing it during your meditation Try to keep seeing it during your meditation Try to keep seeing it during your meditation Try to keep seeing it during your meditation Try to keep seeing it during your meditation Try to keep seeing it during your meditation Try to keep seeing it during your meditation Try to keep seeing it during your meditation Try to keep seeing it during your meditation Try to keep seeing it during your meditation Try to keep seeing it during your meditation Try to keep seeing it during your meditation Try to keep seeing it during your meditation Try to keep seeing it during your meditation Try to keep seeing it during your meditation Try to keep seeing it during your meditation Try to keep seeing it during your meditation Try to keep seeing it during your meditation Try to keep seeing it during your meditation Try to keep seeing it during your meditation Try to keep seeing it during your meditation Try to keep seeing it during your meditation Try to keep seeing it during your meditation Try to keep seeing it during your meditation Try to keep seeing it during your meditation Try to keep seeing it during your meditation Try to keep seeing it during your meditation Try to keep seeing it during your meditation Try to keep seeing it during your meditation Try to keep seeing it during your meditation Keep your eyes closed We will now turn your attention with our eyes closed to the entire body Again,

With each breath,

Feel that all the oxygen is transferred to every cell in the body Your blood is flowing through your veins,

Oxygen is being circulated,

Organs are hard at work Be conscious of your body,

Be conscious of your mind When the mind is relaxed,

Even the body is relaxed Calm your mind,

If the mind doesn't listen Force your mind to ignore non-essential thoughts,

Thoughts that kill time,

Thoughts that are unproductive Remove those thoughts,

Prioritize on thoughts that are positive,

That will help you grow and learn and succeed Be conscious of all the thoughts that are coming in your mind right now and keep eliminating all these thoughts one after another If you feel they are not useful for you,

Consider your priorities Feel the temperature of every breath going in and coming out Feel the sound of every breath going in and coming out Enjoy the state of consciousness where you are completely still,

Your mind is relaxed,

Your body is relaxed and you are simply an observer Enjoy the state of consciousness where you are completely still,

Your body is relaxed and you are simply an observer Now become aware with your eyes closed of your surroundings,

The room that you are in,

The floor that you are sitting on or the chair you are sitting on With your eyes closed,

Try to visualize the room,

The objects in the room,

Color of the walls,

Color of the floor,

The ceiling Visualize the size of the room that you are in and see yourself meditating in that room You are outside the body and observing your own self You are not the body,

You are not the mind,

You are something else,

You are an observer to the body and the mind Feel completely relaxed Observe your own breaths Feel complete relaxation Now with both your hands,

Rub your palms with your eyes closed,

Vigorously rub your hands and when the hands become warm,

Put them over your eyes And in the darkness of the palms,

Slowly open your eyes and then rub your hand on the face and open your eyes Stay still for a minute,

Calm,

Quiet,

Reflect on the meditation that you just did,

Observe your thoughts,

Enjoy the relaxed state of mind and state of body This concludes the meditation.

If you have any questions,

I would love to hear them

Reviews

Outstanding! From the soothing flute music to the gentle instruction, this was an amazing practice! Many thanks and gratitude. ☮️💖🙏🖖

That. Was. Awesome.

Thank you. Excellent review of techniques.