Breathe normally,
Inhaling and exhaling at your own pace.
We are doing samavritti pranayama,
Equal ratio breath of five seconds inhale and five seconds exhale.
With your eyes closed.
Inhale for a count of 5,
4,
3,
2,
1.
Exhale 5,
4,
3,
2,
1.
Inhale 5,
4,
3,
2,
1.
Exhale 5,
4,
3,
2,
1.
Inhale 5,
4,
3,
2,
1.
Exhale 5,
4,
3,
2,
1.
Inhale 5,
4,
3,
2,
1.
Exhale 5,
4,
3,
2,
1.
Inhale 5,
4,
3,
2,
1.
Exhale 5,
4,
3,
2,
1.
Inhale.
Now without the count,
You count in your own mind.
Exhale.
Inhale,
Count in your mind.
Egg sealed.
Inhale.
Exhale.
Inhale.
Excel.
Inhale.
Exhale.
Now with the same pattern,
Keep breathing in and out at your own pace of five seconds count.
You can start.
Now gently breathe normally at your own pace.
Relax your body,
Relax your breath.
Now for the next same count but we will do with the ocean breath,
The Ujjayi pranayama,
Where you have a constriction of your throat.
For inhale for a count of five exhale for a count of five at your own pace okay so put a index finger placing it on the pit of your throat.
For a pointing for a touch just to know that the awareness at your pit of your throat for the vibrations while you inhale.
So there will be a ha sound or a hissing sound at the pit of your throat.
With your mouth closed,
Eyes closed.
Awareness at the pit of your throat.
Do the Ujjayi Pranayama.
Ocean breath or it's also called victorious breath.
It will generate a lot of heat.
To burn out anything which is unwanted,
Toxic around your throat,
Your thyroid,
Your shoulders.
In your upper chest area as well.
Okay,
So we'll be doing the Ujjayi pranayama for a couple of rounds at your own pace.
Inhaling through your nose,
Constriction happening at the throat.
Exhaling through your nose,
Constriction happening at your throat.
Do it for few more rounds at your own pace.
Now gently release your hand,
Hands on your knees with your eyes closed.
Observe yourself.
Hands on your knees.
Keep your spine tall and long.
Slightly tinnish chin stunt.
Observing your breath.
Notice how you are feeling.
Now let's get into a practice of.
Chandra Vedana Pranayama,
Which is actually a cooling effect which comes to the body and it helps you to relax,
Stress free as well as settle down comfortably for your sleep as well.
So.
Close your right nostril with your right thumb.
Inhale through your left nostril close your left nostril,
Exhale through your right nostril.
Close your right nostril.
Inhale through your left nostril close your left nostril,
Exhale through your right nostril.
So always inhale through your right left nostril.
Exhale through your right nostril and keep doing it.
Keep doing it for like almost six long breaths.
Have the exhalation deeper,
Longer,
Smoother and comfortable.
A gentle press on your right nostril.
Inhaling through your left nostril fully a deep inhale fill up your lungs completely close your left nostril.
Exhale through your right nostril and while you exhale notice the deflation happening in the stomach.
Close your ride.
Inhale through your left,
Fill up your lungs completely.
Close your left,
Exhale through your right,
Deflating your stomach completely.
Chandra Vedana Pranayama.
This is a cooling effect.
It's called,
It's also loosely called as moon breathwork.
Keep doing it for a few more seconds.
Keeping your spine tall.
Hands relaxed.
Chandra Vedana Pranayama.
Few more rounds at your own pace.
Inhaling through your left nostril,
Exhaling through your right nostril and keep doing it for a couple more rounds.
It brings in a lot of cooling effect to your entire body.
Also works on the parasympathetic nervous system very differently.
So the fight and flight responses are getting neutralized or getting reduced.
Good.
Gently release your hands.
Hands resting on your knees,
Observe your breath.
Notice how you are feeling.
Now we will be doing the relaxation.
Heartfulness,
Relaxation.
So with your eyes closed.
Seated comfortably.
On the couch or the chair or on the mat,
Wherever you feel.
Feet on the ground,
Keep your spine tall and long.
Shoulders relaxed.
Hands resting on your thighs or in your lap.
Eyes closed.
Scan your whole body.
And gently bring your awareness to your feet.
Wiggle your toes.
Feel the energy from the Mother Earth is raising upwards through your feet,
Relaxing your heels,
Relaxing your calves,
Your shins,
And your knees.
Let the energy of Mother Earth raise further up,
Relaxing your thighs,
Your hamstrings,
Your glutes,
And your hips.
Feel both your legs are completely relaxed.
Let the energy of Mother Earth raise further up,
Relaxing your abdomen,
Your stomach,
And your chest.
You will die from.
Your lungs.
And your reps.
Feel the front of your torso is completely relaxed.
Bring your awareness to your back.
Relaxing your lower back.
Relaxing your mid back.
Relaxing your upper back.
Feel the energy of Mother Earth raising through your spine from the tailbone.
Raising upwards,
Relaxing your entire spine.
Feel your shoulders are melting away.
Letting the energy of Mother Earth flow through your shoulders,
Relaxing them.
Any weight which you carry.
Any heaviness which you carry,
Which is on your shoulders,
The weight of work or challenges or anything.
.
.
Just let go.
Feel the energy of Mother Earth.
Is flowing through your shoulders,
Relaxing your upper arms,
Your biceps,
Your triceps,
Your elbows,
Your forearms,
Your wrist,
Your palms,
Till your fingertips and your nails.
Feel both the palms.
Are completely relaxed.
Let the energy of Mother Earth raise further up,
Relaxing your neck and your neck muscles.
Working on your thyroid.
In healing it.
Letting the energy of mother earth raise further up Relaxing your chin.
Relaxing your mouth,
Your jaws,
Your cheeks,
Your eyes,
Your eyeballs.
Your eyebrows,
Your ears,
Your earlobes,
Your forehead,
And your temples.
Feel all the face and the facial muscles are completely relaxed.
Let your head relax.
Feel the energy of Mother Earth is filling up your entire head relaxing it.
Now scan your body from the crown of the head till the toes.
Notice where you need support or something disturbing in which organ or the part or the region of your body.
Feel the energy of Mother Earth is flowing to that area.
Supporting it.
Nurturing it.
Relaxing it and healing it.
If there is any disturbances anywhere else in the body,
Feel the energy of Mother Earth is going to that areas.
Supporting it.
Nurturing it.
Relaxing and healing.
Take your time to get healed.
Now scan your body from the crown of the head once again till the toes.
And feel your whole body is completely relaxed.
And you are feeling lighter.
Bring your awareness to your heart.
Rest there for a while.
Feel the love and light in your heart.
Is attracting from within.
And be in this space for a while.
If there are any thoughts which are drifting away.
Drifting you away.
Gently bring your awareness.
Back to your heart.
And feel the love and light in your heart.
Is attracting from within and be in the space.
Now gently.
Bring your awareness back.
Breathe in and out at your own pace.
Take a deep breath.
Thank the environment for supporting you in the practice with hands on your heart.
Thank the environment for supporting you in the practice.
Thank you,
Our friends and family,
Who support you in all ways.
And tank.
The universe.
And most importantly.
.
.
Self-care.
Thank yourself.
Thank yourself for spending time with you.
Gently rub your palms.
Bring some warmth in your palms.
And once you feel the warmth in your palms.
Place your wrist on your eyes,
Palms on your forehead.
Feel the nothingness,
The emptiness,
The infinite space.
Be there for a while.
Pause.
Pause in that infinity.
Swimming in that infinity.
And with a smile on your face,
Gently remove your palms.
And gently open your eyes,
Looking at the beautiful nature.
Looking at the beautifully created environment.
Thank you everyone.
Thank you.
Thank you so much for joining me in this practice.
It was a wonderful time.
Thank you.
