I want you to go ahead and just go to close your eyes and I want you to attain something called vayu mudra.
This is where your index fingers touching the tips of your thumbs and I want you to rest your arms on your laps or on the armrest next to you or if you're lying down you're welcome to go ahead and lay them down next to you.
Palms facing up.
I want your joints to be open.
I don't want any of those things to be locked because we want prana to flow life force.
So now I want you to breathe in through the nostrils for a count of five.
All the way down into the bottom of the belly.
I want you to see your abdomen expanding and then as you let go you release and comes out as a warm breath and you can come out through the mouth and that's the preferred way but if you feel more comfortable with the nostrils exhale from the nostrils as well that's okay.
Inhale from the nostrils for a count of five and exhaling from the mouth for a count of five.
Inhale deep into the belly and exhale.
Now we're going to move into the next phase which is called anuloma biloma.
Somebody asked me about asthma.
This is a very powerful technique so I want you to use just two of your fingers.
So you will be using your thumb and you'll be using your ring finger the other two fingers gonna sit to the palm tight to the palm and the pinky can just stay up.
We're not gonna really use it.
So I want you to breathe in for a count of five opposite side we're gonna close the nostril and out for a count of five.
Same side in opposite side out.
You get the matter?
Count from five change the nostril and out.
Inhale from five and out.
So let's just do this at our own pace.
I want you to do the count on your own.
Inhale.
Exhale.
Inhale.
Exhale.
Exhale.
Continue this now on your own count.
And as you're doing this you're balancing your Ida and Pingala nadis.
This is the energy meridians one associated with the male and one associated with the female tendencies within you.
Each one of us souls we happen to be in this male or female costume right now but that doesn't mean that we don't have an inclination we don't have other lifetimes where we've been the opposite gender.
So within the soul we have both of the properties both of the value systems both of the tendencies and what we're doing here is we're harmonizing our masculine feminine the Ida and the Pingala.
And to do that from your when you breathe in from your right nostril you're activating the left side of your brain and conversely when you're breathing from the right left nostril you're activating the left side of your brain the more organized the one that is responsible for the planning and for execution and so on and so forth the right hemisphere is more associated with the creative the more of the balance more imaginary it's the one in which you feel a sense of holiness so that's what we're doing as we're activating these two sides of nostrils by actually sealing off one side where you have to breathe through the opposite side nostril.
So now as we move on to the next exercise I'm going to teach you something called panda.
So again keep your eyes closed just listen to me I want you to breathe in for a count of five and at the top of your lungs I want you to hold till I tell you we're gonna I'm gonna make you hold for a count of 15.
Hold and exhale through the mouth and at the bottom of the lungs I want you to hold believe me hold it's gonna be a long hold but you can do it you can hold in front of you and then you can hold in front of you.
And at the bottom of the lungs I want you to hold.
Believe me,
Hold is going to be a long hold but you can do it.
You have the capacity,
You just haven't executed,
You just haven't done it.
Do it as long as I tell you to hold or until you feel absolutely you cannot hold any longer,
Which was earlier.
Okay?
And inhale.
And at the top of the lungs we're going to hold for 15.
I'm going to do the counting,
You just hold.
And exhale,
Let go.
And at the bottom of the lungs after a count of 5 exhale,
Complete empty lungs,
I want you to hold again.
Five,
Four,
Three,
Two,
One,
Inhale.
And at the top of the lungs I want you to hold,
I'll do the count for you,
Just hold.
Three,
Two,
One,
Exhale,
Let go.
And at the bottom of the lungs we're going to hold again this time,
One last time,
Final time.
We can do this together.
Five,
Four,
Three,
Two,
One,
Inhale.
And we now move on to the next.
This exercise we're going to go ahead and take a deep breath into the belly,
I want to see your belly expanding and as you exhale we're going to release with the chant of an om,
We're going to do three rounds of this so let's together take a full deep breath in.
And as we exhale we're going to do the same thing together,
Let's go ahead and start with the last one.
Deep breath in.
And the final round.
Take a full breath into the belly.
Now just go back to the regular cycle of breathing,
Five in and five out.
And I'll tell you the instructions for the next and final round of breath work,
The pranayama exercise for this session and this is how it's going to go.
This is called kapalbhati,
So this is how it works,
It's an exhalation that is completely focused on breathing out through the nostril.
The breathing exercise is focused on the exhalation,
Don't worry about the inhale,
The body knows how to take when you learn to give.
When you focus on giving the universe will teach you how to get.
So here your mouth will be closed at all times and the focus of the breath will initiate in your diaphragm so you will use your abdomen to create the contraction that's going to come out as a sharp burst through the nostril.
So this is what it's going to look like.
So eyes closed,
Hands back in vayu mudra,
Tips of the index touching the thumb and I'm just resting on my lap or on your armrest or the floor next to you.
And then you're going to go ahead and take a deep breath into the belly and this is how it's going to look like when we start the kapalbhati.
Now the only thing that's happening is my belly is going in and out.
I can feel like it's like a butterfly flapping.
The rest of my body is stationary,
I'm not rocking,
My shoulders are not going up and down,
I'm not bobbing front and back.
Everything else is stationary,
The focus is completely on the exhalation and comes out as a sharp burst through the nostril.
The mouth is closed at all times like I said.
So together let's go ahead and do three rounds.
The first round of 14,
Second round of 28,
Third round of 42.
Now a little disclaimer,
If you're an expectant mother that's caring right now,
Please avoid this exercise,
Go back to the anuloma biloma or you can do the five in and five out.
Or if you're a woman who's at that time of the month,
Then this is not recommended for you as well,
So you can go ahead and go to the plan B exercises.
So for the rest of us,
Let's go ahead and take a full deep breath into the belly,
Three quarters of a breath out and the first round of 14 together.
And take a pause,
Just a regular cycle of breath in and out.
Take a deep breath into the belly,
Three quarters of a breath out and second round of 28 together.
And take a break.
Deep breath in,
Three quarters of a breath out and third and final round of 42 together.
And let's start.
And we take a break,
We've come to the end of the exercise,
Just drop into your body,
The cycle of five in and five out,
Making sure you're breathing into the belly and not into your chest.
Noticing how you feel just in these last 15 minutes,
How have you changed?
Notice the quality of your breathing.
Notice the ease of your entire body,
Feeling of being here right now.
And notice the slower pace of activity in your mind.
This is the power of pranayama.
This is breakfast for the lungs.
Rejuvenating every cell and noticing how the energy that we've breathed into the body and given to every single look and corner,
Every aspect,
Every tissue in the body has come alive just in 15 minutes.
That is the power of breath,
The ancient wisdom of pranayama.
Whether you realize it or not,
Many a times during the day,
You hold your breath when you're distracted,
When you're shocked,
When you're having an emotion,
And we're depriving our body of the much needed prana,
The life force.
And when you do an exercise like we did just now,
You're compensating for those times when you're depriving your body of the much needed life force.
Now while seated in this state of being centered within,
Which is what pranayama does,
I want to guide you through an exercise of affirmations for joy.
Now joy is a natural state of being,
Sometimes in the process of us becoming sophisticated and so-called in our advancement and our becoming more educated and wise.
We forget,
We go so far away from this natural state of being joyful that we once knew very well as children.
And so today,
I'm going to walk through a series of happy thoughts which will help you set an intention to live joyfully,
An intention to return to the natural state of being,
That will make you successful and content in all areas of your life.
You love being around joyful people,
And so when you are joyful,
The world reflects it back to you,
Bringing you opportunities,
Bringing you relationships.
The more we focus on it,
The more the joy in our life expands.
Joy is a fundamental way of being and truly the source of all goodness in our lives.
So as I walk through these affirmations,
I want you to let them wash over you and penetrate deep into you.
I want you to feel into each of them.
I'll give you space.
I have the power to shape my ideal reality.
I create the life I desire with my good feelings.
Everything is always working out well for me.
When I feel joyful,
I manifest more reasons to be joyful.
I am willing to be joyful right now.
I accept that joy is my true nature.
I am worthy.
Joy comes from within me.
Joy comes from accepting every part of myself with unconditional love.
Joy is the essence of my being.
I see so many positive things in my life.
And I am constantly creating everything my heart desires.
I experience joy in everything that I do.
I feel happy with myself as a person.
And I give myself permission to enjoy myself.
I allow myself to feel good.
The life I've always dreamed of is created by my choice to be joyful right now.
Following my joy reveals the path to my best life.
My choice to be joyful keeps me in perfect health.
The joy that I feel is being felt by everyone around me.
I create the possibility of joy for others to be joyful with themselves.
And that starts with me being joyful with myself.
I am meant to and deserve a joyful life.
And my joy expands when I share it with others.
All the good in my life comes to me as a result of my willingness to find happiness in every moment.
My happiness is reflected back to me in everything that I attract.
My inner joy is the source of all the goodness in my life.
I experience joy in everything that I do.
I want you to put both your palms on your heart and notice how you feel right now.
And from this place of joy in the heart,
Let's tune into the source of unconditional love,
The supreme source,
The great spirit,
The supreme mother and father.
It was constantly sending out vibrations emanating an energy of joy,
Peace and unconditional love.
Now soak into this energy.
Let the light and the love of the supreme completely engulf you.
And may you be a conduit for this supreme joy in your part of the world.
Be the hole in the flute of the supreme creator.
Feel that love and light coming through you and into the ground through your feet,
Going into Pachamama,
Our beautiful mother earth.
And bring up palms together in prayer position.
Take a bow of gratitude for this moment for me to be experiencing this,
Whatever I'm experiencing right now.
And as we bring this practice to a closure,
I want you to please go and share how you feel right now in one word.
Go ahead and put that into the chat window so that we may all see how we are feeling,
How our soul tribe is doing.
And as you're putting out the calm,
Grateful,
Peaceful,
More peaceful,
Connected,
Grateful,
Wonderful,
Peaceful,
Expansive,
Peace,
Light,
Joy,
Amazing,
At peace,
Hopeful,
Smile,
Centered,
Optimistic,
Lighter,
Enormous,
Calm,
War.
That's interesting,
Supported,
Hope,
Quiet,
Warm.
I hope you meant warm and not war.
Hopeful and joyful,
Softer,
Whole,
Oxygenated,
Indeed.
Yes,
Beautiful,
Beautiful,
Beautiful.
Okay folks,
This was amazing.
Thank you so much for helping me relax on this stressful day.
Wonderful,
Rani.
Thank you for being here.
Really,
You've given yourself this gift for yourself.
You made yourself a priority.
You invested in yourself today.
And that's what you see.
Whatever you put out there,
The universe is going to reflect that back to you.
Whether it's joy or something else.
So you've taken the time for yourself and therefore the universe and the community here,
This beautiful kindred spirit,
The soul tribe has created that space for you to drop into that center,
In a state of calm,
Collected,
Peaceful,
All those beautiful words that you have just shared.
