How To Calm Your Mind Through Breathing

Okay,

Good,

We can start.

Okay,

So today,

I mean actually we're starting a theme of how to calm the mind using different techniques.

And I did a general one of calming the mind using different techniques,

But I felt it was too much information.

And I think it will be very helpful to take each technique and just dedicate the meditation for it.

Okay,

Good.

So today is the breathing which is the most essential one.

So yeah,

Let's start and I just pay attention to the breath,

How it moves in the body.

How it comes in,

How it goes out.

Try to pay attention how your body interacts with the breath.

Does it go all the way deep in?

Is it more shallow?

Maybe it goes more to one side or to another side.

So because the theme is how to calm the mind using the breath.

So when awareness goes on the breath,

So immediately the mind is pulled away from thinking this is first of all.

But the second is that the actual breath has a lot of power on our nervous system.

And when we start to breathe a bit deeper,

It calms the nervous system immediately.

But before we manipulate the breath,

If we will,

I'm not sure,

Let's just pay attention.

Let's see what is that dance between the body and the breath.

We're breathing all the time,

But when we pay attention,

Really with detail,

With 100% awareness,

What do we find right now?

Now if we feel that the breath is a little bit short,

Let's try to recognize where is it shortened?

Not why,

But where.

Is it in my solar plexus,

Below the chest?

Is it in the chest itself that I feel there is some weight on my chest?

Maybe it feels it goes only to the front of the body,

But the back is not reactive to the breath.

Could be as well.

So just check for yourself.

Try to be more detailed.

Now the power of being detailed means that we are completely 100% focused and aware.

And when we are aware,

We are already synchronizing with the source of life,

Which is pure consciousness.

So try to be as detailed as possible with the breath at this moment.

Connect to even minute differences,

Maybe between left and right.

As detailed as possible.

And we don't manipulate anything,

We don't push or visualize or nothing.

We're just being present,

Observing the breath,

Observing where it's going,

Which area it doesn't go.

And maybe already noticing that those areas that felt like they are more restricted,

And we're paying attention to them,

Already are more soft.

That the breath,

Like a river that makes its first flow in a dry riverbed.

After a very dry summer,

There was a rain,

And then suddenly there started to flow.

And the first flow is like the water moving through a dry riverbed and making the way down.

Maybe you can feel that the breath is making its way down slowly but surely,

Occupying more space in your body.

Now let's add to this an invitation and gratitude that I'm inviting the breath to nourish me.

I'm inviting the breath to nourish each and every cell and tissue and molecule in my whole body.

And when I exhale,

I exhale with gratitude.

Thank you for giving me life.

It's very important that with our mind,

We're constantly trying to be aware where the breath is going,

Trying to be aware if there's any difference between sides,

And trying to be aware of that maybe limiting place that the breath is trying to make its way through,

To continue and nourish deeper and deeper and deeper.

They say in the Chinese medicine teaching that the wise breathes to its feet.

So that's exactly like this.

We encourage the breath to come deeper and deeper and nourish us.

And now let's pay attention specifically for the pelvic floor.

Try to feel specifically how the pelvic floor is reacting to the breath,

How it's reacting when we inhale and when we exhale.

And maybe you can feel like a very soft and gentle membrane action that when you inhale,

The pelvic floor very softly is stretching downwards,

And like creating a vacuum or pulling the breath into the body.

And when you exhale,

It goes back out.

Zero effort,

Everything is so comfortable.

Now,

As the breath connecting to the pelvic floor,

And we feel that the pelvic floor is stretchable like a beautiful membrane reacting to the in-breath and to the out-breath,

Let's now feel or visualize that the whole body is made from like a balloon,

Like a very soft membrane,

That when we inhale,

Exactly like the pelvic floor,

The whole body expands.

But without any effort,

We just feel it in the whole body.

And even places that have nothing to do with the physical breath,

Like the feet,

The toes,

The hands,

The fingers,

The nails,

The hair even,

Everything responds to the in-breath and exhales out with gratitude in the out-breath.

Now,

As we're breathing like this,

While we're breathing like this,

Pay attention if there's still any islands of tension within you.

So let's first pay attention to physical tension if there is.

Maybe there is a place in your body you're feeling some ache or discomfort.

So just feel that when you exhale,

That place is softening,

Is opening,

Is releasing its tension.

Our mind can penetrate everywhere,

Anywhere.

So if even you have in your knee a certain discomfort,

You can penetrate with the breath and the awareness to the exact place where you feel it.

And when you exhale,

Let the tension move away and that place feels better.

And if one place is resolved,

Is feeling more comfortable,

Move to another place,

Maybe there is some tension.

And if it's not very painful or like something severe,

It can be just tension in the forehead or anything else.

Okay.

So that was the physical body.

Now let's connect to the emotional body.

So just check if you feel any emotional,

Maybe heaviness,

Maybe heaviness in the chest,

In the throat.

Just see if you have anything that can be released,

Dissolved.

And the same inhale to that area and exhale and release.

Beautiful.

And the last form of tension,

If you didn't deal with it until now,

Could be mental tension.

So if you feel some tension in your head from thinking or you feel that your mind is still moving a bit faster than it feels comfortable,

So you can breathe to your mind,

To your brain.

And when you exhale,

Let it dissolve,

Open,

Disperse.

And again,

We're breathing to the whole body like this image of the balloon that stretches out when we inhale.

Now when we exhale,

Let's visualize that the power of the breath is expanding like the sun outwards.

So we're stretching in a way sort of physically but energetically when we inhale.

But when we exhale,

We try to exhale with the image of sun,

Of light,

Of being radiant.

Okay.

And now we continue with exactly the same image or the same sensation of expansion in the out-breath.

And let's acknowledge that that expansion could be infinite.

So when we exhale,

When we breathe out,

The size of our being is the whole creation.

So we inhale and expand in the physical form and exhale and expand into infinity,

Infinite being,

So radiant,

With no end.

So by now you might feel that your physical form is dissolving,

That you don't have such a clear awareness of the physical form.

It's a very nice feeling and it has to do with the fact that the energy system is more pronounced now than the physical system.

So the awareness perceives more the energy than the physical,

That's why.

But usually when we start to dissolve like this,

Some places are dissolving faster and more than others.

So just encourage the whole body to dissolve in its own rhythm.

So gradually we transform into pure light,

Energy,

Breath that move beyond the physicality.

And we get even more power,

More radiance.

Let's acknowledge the group of people that we are meditating together right now,

Without losing that sense of radiance of Sunny Being,

Infinite Being,

Being of Light.

But not just acknowledge in our mind that we are connecting with our brothers and sisters who are radiant,

Exactly like us.

And when we inhale,

We inhale in the light of each other.

And when we exhale,

We exhale the light into each other.

And again we don't need to shrink into the physical form and visualize our brother and sister here in the meditation like a physical being.

We are all infinite beings,

Radiant beings.

Like this,

Everything is so much powerful.

We continue exactly like this,

But let's invite the whole humanity for this matrix of light and breath,

Which we all are.

Let's feel that when we inhale,

We are receiving light from all humanity.

And when we exhale,

We are sharing light with all humanity.

And each human is infinite being,

Is being of light.

So all humanity is now joining into one breath,

Breath of light,

Breath of love.

And when we exhale,

The whole humanity radiates so much light to transform the whole energy on planet Earth and in the whole creation.

It's important we understand that life,

Creation is in our mind only.

When our mind visualizes what we visualize,

We are affecting creation,

We are affecting reality.

We have immense power in our mind,

Immense power of creation.

So we must use it in a way that support creation to be recreated in love.

And just let go of any effort of images or breath awareness.

Just acknowledge that by being you,

Just by being you,

You don't need to do and to visualize or to make any effort.

You are a son and daughter of life that breathe you,

That give you life.

Just enjoy,

Enjoy,

Enjoy this life,

Give you life.

No need to do any effort,

Just to relax and say wow,

How blessed I am.

And tonight,

Before we enter into our sleep,

The very last thing our mind interacts with,

Let it be that.

I'm a being of love,

Being of light,

Part of the infinite light.

And the first thought that crosses our mind when you shift from sleep to awakening is the same.

The infinite being of light,

Integrated completely with the reality of light and love.

And of course you are welcome to continue the meditation as much as you want.

We are meeting here every Sunday,

One week in English,

One week in Spanish.

And every day we are meeting through our mind at 7.

30 in the morning and on Wednesday there is a live meditation.

Thank you very much everybody for joining.

Have a beautiful week.

Adios.