Sama Vritti means to equalize the "waves" of the mind. Calming the mind and finding a steady place where we can ground ourselves is so important in this modern age... Find a quiet place. Take a few minutes and let this practice bring you some balance.
Check check one two hello everyone this pranayama breathing exercise is known as sama vritti the equal or the same flow of energy in modern day it's often referred to as box breath or square breathing no matter what it's called though the goal is to balance out the energies of the body to bring you into a more relaxed even state so find a comfortable seat somewhere that you can sit with your spine straight and be comfortable for the next couple of minutes hands on your knees touch your thumbs and index fingers together let your eyes drift closed stretch the top of your head up towards the ceiling bring your focus to the center of your forehead right between the two eyebrows concentrate there imagine a point of light shining out from that spot slow your breathing down deep inhale through your nose and deep exhale through your nose and with every inhale feel the ribcage expand create more space internally as you exhale feel the ribcage fall let's begin inhale 1 2 3 4 hold at the top 2 3 4 exhale 1 2 3 4 hold empty 2 3 4 inhale 1 2 3 4 hold it 2 3 4 exhale 1 2 3 4 hold empty 2 3 4 inhale 1 2 3 4 hold it 1 2 3 4 exhale 1 2 3 4 hold it 1 2 3 4 inhale 1 2 3 4 hold it 1 2 3 4 exhale 1 2 3 4 hold 1 2 3 4 inhale 1 2 3 4 hold it 1 2 3 4 exhale 1 2 3 4 hold it 1 2 3 4 inhale 1 2 3 4 hold it 1 2 3 4 exhale 1 2 3 4 hold empty 1 2 3 4 inhale 1 2 3 4 hold it for 1 2 3 4 exhale 1 2 3 4 hold 1 2 3 4 inhale 1 2 3 4 hold it 1 2 3 4 exhale 1 2 3 4 hold it 1 2 3 4 inhale hold at the top exhale hold it empty inhale hold it exhale hold empty last round inhale hold it exhale hold empty allow your breathing to return back to normal and feel the ribcage expand with the inhale feel it fall with the exhale bring your attention back to the center of your forehead right between the two eyebrows concentrate there for a moment notice the breath moving in and out of your body notice how you feel right here right now re-energized balanced ready to step out and meet whatever challenges may come
