Namaste,
Welcome to your daily guided practice.
So we're going to begin with complete yoga breath followed by vuloma breathing followed by gauranga breathing followed by mindfulness meditation.
So get comfortable,
Place your hands in a mudra of your choice and let's get started.
So just begin with some lovely deep breaths,
Breathing deep into the belly,
Energizing and clearing the mind with the inhalation and relaxing the body with the exhalation,
Breathing out anything that is old or stale and breathing in fresh new energy.
If you can breathe in and out through your nose do so,
Of course if the nose is blocked and you have trouble keeping the mouth closed then breathe out through the mouth.
Once more,
Deep breath in,
Deep breath out,
Well done.
Let's move to the vuloma breath now.
You may remember this breath is done in three parts so we will begin with breathing in in three parts so breathe in through the bottom parts of the lungs and pores,
Mid part of the lungs and pores,
Top part of the lungs and pores and long slow exhalation all the way out.
Breathe in lower third,
Pause,
Middle third,
Pause,
Upper third,
Pause and one slow even exhalation all the way out.
Breathe in lower third of the lungs,
Pause,
Middle third,
Pause,
Upper chest all the way to the top,
Pause and one slow long even breath all the way out and relax,
Good.
Let's swap that around now so we're going to breathe in deeply in one slow even breath all the way to the top and then we're going to exhale in three sections.
Join me when you're ready.
Breathe in slow even breath all the way from the bottom to the top of the lungs and pause,
Release the top third,
Pause,
Middle third,
Pause,
Lower third,
Pause.
Breathe in one slow even breath all the way to the top,
Pause,
Release the top third,
Pause,
Release the middle third,
Pause,
Release the lower third,
Pause.
One slow even inhalation all the way to the top,
Release the top third,
Pause,
Release the middle third,
Pause,
Release the lower third,
Pause and relax,
Good.
We're now going to add in the lovely Guranga breath.
This breath is said in four syllables on the outward breath,
GORA-ANGA.
So we'll do this for a minute so join me when you're ready.
Breathing in all the way to the top,
GORA-ANGA GORA-ANGA GORA-ANGA GORA-ANGA GORA-ANGA One more,
GORA-ANGA Good and now just let that sound vibration vibrate through the heart and mind which leads us perfectly into our mindfulness meditation.
So I'd like you to become aware of your breath and observe your breath as if you've never noticed it before.
Be curious as you follow the inward breath through the nose into the lungs and follow the outward breath.
Notice the temperature of the air as it comes in through the nose and notice the temperature as it leaves your nose and releasing any thoughts that come to mind let them go,
Let them flow down the stream as you sit grounded and calm on the bank of the stream.
Any thoughts that come just let them go and bring your awareness back to your wonderful powerful calming breath and it is this focus on the breath,
This kindness to ourselves as we release the thoughts and bring our awareness back to our breath.
This is the mindfulness,
This is what builds up the neural pathways to increase our focus and concentration and this focus and concentration lasts not just through the meditation as it gradually increases through practice but it lasts through the whole day.
So allow me to stay quiet now for a couple of minutes as you focus on your breath in your mindfulness practice.
This very simple meditation practice can be done on a daily basis to increase your well-being.
You can continue the mindfulness beyond the length of the recording if you wish.
Have a wonderful day.
Namaste.
