Welcome,
Here and now,
For a guided alkaline harmonic breathing session.
You can lay down flat on your back,
Or you can be sitting upright on a meditation cushion.
The first step is to inhale through the nose and to exhale out the mouth.
For each inhale,
Place your tongue at the roof of your mouth with a light pressure to open up your senses and help you get more oxygen.
Second step,
After 30 powerful breaths like this,
We take a last one and we hold it for 15 seconds.
And then we exhale with a humming sound with the mouth closed.
It looks like this,
15 second hold and the hum.
So you make a sound until your lung is empty,
Without forcing the air.
And then we go into a 40 second breath hold without air.
The last step is the recovery breath.
You take a big breath in and you hold it for 10 seconds and same thing,
We exhale with a humming sound.
It complete one cycle and we'll be doing 3 cycles in this session.
If you are pregnant or epileptic,
Please don't do this practice.
Be gentle with yourself,
Listen to your body,
You can stop or take a breath at any moment.
Listen to the sound of my voice and my breath,
I will be guiding us,
You don't need to count anything.
You can experience some tingle in your body,
Some heat or even lightedness.
It's completely normal but be sure that you're in a safe space.
Get ready to start.
In 3,
2,
1.
Humming exhale in 3,
2,
1.
Recovery breath in,
In 3,
2,
1.
And hold.
And exhale with a hum.
Get ready for the next round.
In 3,
2,
1.
Powerful breaths.
We are cleansing our mind and bodies,
Bringing peace and presence into our beings.
Humming exhale in 3,
2,
1.
Recovery breath in,
In 3,
2,
1.
And hold.
And exhale with a hum.
Get ready for the last round.
In 3,
2,
1.
Humming exhale in 3,
2,
1.
The breath hold without air.
Recovery breath in,
In 3,
2,
1.
And hold.
And exhale with a hum.
And now for today's reading.
Dao De Jing by Lao Tzu.
Verse 9.
Fill your bowl to the brim and it will spill.
Keep sharpening your knife and it will blunt.
Chase after money and security and your heart will never unclench.
Care about people's approval and you will be their prisoner.
Do your work then step back.
The only path to serenity.
Verse 13.
Success is as dangerous as failure.
Hope is as hollow as fear.
What does it mean that success is as dangerous as failure?
Whether you go up the ladder or down it,
Your position is shaky.
When you stand with your two feet on the ground,
You will always keep your balance.
What does it mean that hope is as hollow as fear?
Hope and fear are both phantoms that arise from thinking of the self.
When we don't see the self as self,
What do we have to fear?
See the world as yourself.
Have faith in the way things are.
Love the world as yourself.
Then you can care for all things.
