Please find a comfortable and stable posture for meditation.
It can be seated or lying down.
The most important thing is that you have a stable base beneath you that supports you in such a way you can release any unnecessary tension,
Holding or guarding.
Once you arrive in your posture,
Begin to follow the natural movement of the breath.
It might be long or short,
Choppy or smooth,
Shallow or deep.
However it is,
Simply observe the movement of the breath in this moment.
As you continue observing the natural movement of the breath,
Begin abdominal breathing,
With each inhalation allowing the abdomen to gently expand,
With each exhalation allowing it to gently contract,
Allowing the shoulders and chest to remain relaxed and still.
It doesn't need to be a very deep breath,
Simply whatever is comfortable and accessible to you in this moment.
Now we will begin doing some pranayama,
Breathing in and out through different nostrils as a way of clearing the channels.
We will begin with five breaths in and out through the left nostril.
You can either use your right hand to close your right nostril as you inhale and exhale through the left,
Or you can leave the right nostril unplugged,
But just imagine inhaling and exhaling only through the left nostril for five breaths.
Now we will begin with five breaths in and out through the right nostril.
Now we will do the same with the right nostril,
Breathing in and out through the right nostril only.
Again,
You can use your left hand to close the left nostril,
Or you can leave it unblocked and simply imagine breathing in and out through the right nostril for five breaths.
Now we will do the same with the left nostril.
Now we will do the same with the right nostril.
We will now begin breathing in and out through both nostrils evenly for five breaths,
Inhaling and exhaling through both nostrils.
Now we will do the same with the left nostril.
We will now move to alternate nostril breathing.
We will begin by inhaling through the right nostril,
Exhaling through the left,
Inhaling through the left nostril,
Exhaling through the right.
That will be one round.
We will do three rounds total.
Again,
You can use your hand.
Begin by blocking the left nostril with your thumb,
Inhaling through the right,
Block the right nostril,
Unblock the left,
Exhale through the left,
Inhale through the left,
Block the left,
Unblock the right,
And exhale through the right.
We will continue.
We will continue.
When you finish the round that you're on,
Exhaling through the right nostril,
Release both nostrils,
And breathe evenly in and out through both nostrils.
We will now begin the purification breaths.
The first element is earth.
Its color is yellow.
Inhaling and exhaling through the nose.
As you inhale,
You can imagine the pure golden energy of earth entering and filling the body.
And as you exhale through the nose,
You can release all stale magnetism,
All energy and tension holding,
No longer serves.
We will now begin the purification breaths.
The next element is water.
Its color is green.
Inhaling through the nose,
Exhaling through the mouth.
You can imagine yourself submerged in a green body of water,
Surrounded by green mist,
Green foliage and trees.
And as you inhale through the nose,
Inhale green mist.
And as you exhale out the mouth,
You also exhale green mist.
Feeling yourself become water.
Inhaling through the nose,
Exhaling through the mouth.
The next element is fire.
Its color is red.
Inhaling through the mouth,
Exhaling through the nose.
As you inhale through the mouth,
You can feel the pure red energy of fire entering and filling the solar plexus.
And as you exhale through the nose,
You can feel that energy rise through the center of the body,
Passing through the heart and becoming purified by light,
Continuing up to exit the crown and purifying the energetic body.
Thermoplasty.
The next element is air.
Its color is blue.
Inhaling and exhaling through the mouth.
As you breathe,
You can feel yourself expanding into the blueness of the sky.
Becoming light.
Becoming air.
Becoming air.
The fifth element,
The quintessence,
Is ether or space.
Using a very subtle and refined breath,
Inhale and exhale through the nose.
Breathing so gently,
It's as though there were a feather perched on your upper lip.
You're trying not to disturb.
Breathing so gently.
When you are ready,
Return to a normal breath.
Focus on the stillness within.
Become aware of the solidity beneath you,
Supporting you and holding you up.
And the air around you,
In which you are immersed like a fish in water.
And when you are ready,
Maintain a connection to the stillness within.
And as you gently and slowly begin to open your eyes,
And with a soft gaze,
Take in the world around you.
Thank you all for joining me today.
