Hi,
This is Sri.
Daily Breath and Mantra Meditation.
The use of a meditation recording can be very helpful in getting you started in your practice.
While doing the breathing techniques,
It is important to note that the breath is very closely connected with the mind and the emotions.
When the breath is slow and steady,
The mind is more relaxed.
You should always feel easy and relaxed while doing these techniques in order to gain the maximum benefit and to strengthen and purify the nervous system.
Now let's begin.
Sitting comfortably,
Whether on a chair,
A sofa,
Or on the floor,
In this technique we'll be first pushing in the belly gently as that presses on the diaphragm and allows all the stale air to be expelled through the lungs.
Then we'll be gently puffing out the belly.
When you inhale,
Puffing out the belly,
The diaphragm moves down and you now have room for the lungs to take in more air.
Now let's begin.
Having the eyes gently closed,
Begin to slowly exhale all the breath while gently pressing in your belly.
Then begin to take inner breath through the nose while gently puffing out the lower belly.
And then slowly raising up the breath into the rib cage,
You'll notice that the ribs gently move to the side and then slowly continuing to breathe as the breath moves up into the chest.
As you expand the chest,
But allow the shoulders to remain stationary by not raising them up.
Then slowly exhaling all the breath by first allowing the chest to relax.
As the breath moves out the nose in a steady stream,
The rib cage will move back inward and then gently and slightly pulling in the belly as the breath is exhaled out.
This technique is a pranayama technique,
Breath control,
As you are taking in more pran or life force energy with each breath.
Continue for a few more rounds at your own pace.
As each person breathes at their own rhythm,
You should feel free to go with your own body and breathe comfortably and deep by slowly exhaling all the breath,
Pressing in the lower belly and then slowly inhaling into the belly,
The ribs and the chest and then slowly exhaling all the breath.
Chest goes in,
Ribs go in and belly goes in.
Bringing special attention that actually the exhalation is very slow and even takes longer than your inhalation.
Eventually it can take twice as long as you took to inhale that you'll take to exhale.
You may notice that you begin to feel somewhat lightheaded as you are taking in more oxygen.
Just enjoy this relaxed feeling as you continue to practice.
I will be silent for a few moments while you practice two more rounds of this abdominal breathing.
Now remaining with your eyes gently closed and allowing your breath to return to its normal rhythm.
Next we will begin the meditation technique.
While practicing the meditation technique,
Your breath can return to normal breathing as you do not want to continue too much deep abdominal breathing while you are meditating.
Again remembering all that you've read about meditation being a state of higher awareness and as you're practicing meditation,
Just sit and watch as that knower or watcher,
Just like a scientist doing an experiment,
Not trying to create any particular result,
Just observing what is.
Starting the meditation by silently repeating the mantra,
Amaramham Madhuramham,
Or you should feel free to use any mantra you feel comfortable with.
The meaning of this mantra is I am immortal,
I am blissful.
And it brings that attention to the bliss that is forever shining.
We will repeat the mantra a few times out loud and then move into silent repetition.
Quake of the mind may appear,
They may stay for some time,
And they may go,
But you can remain neutral to them,
Uninvolved.
If you become involved with the thoughts,
Treat it that nothing is wrong.
Just gently remind yourself to again repeat the mantra.
Ammaram Hum Madhiram Hum.
Ammaram Hum Madhiram Hum.
If this becomes too long to keep repeating,
Then you may just say,
Amham,
Amham,
Amham,
And eventually Amham,
Amham.
After some time of repetition,
You can become aware of you,
The very knower that is aware of all the changing thoughts,
And also aware of yourself,
The very one who is watching or knowing,
That knower you are.
Continue meditating and knowing the knower.
I'll be silent for a few more minutes.
Slowly taking your own time,
You can begin to bring your attention back.
First to your breath,
Then to your hands,
And you can slowly gently rub the palms of your hands together,
Creating some heat in the hands,
And then gently pressing them over your closed eyes,
Just allowing your eyes to bathe in the warmth and the darkness of your palms.
And when you're feeling ready,
You can slowly open the eyes,
Gradually allowing the light to return in through the fingers as you slowly bring your hands down into your lap.
