Breathing And Meditation Practice

We're going to start seated.

We're going to do a few breathing practices before we get into meditation.

So if you haven't meditated for a while,

Or maybe this is your new other practice,

Beautiful.

It's all good.

But maybe if you get a little bit of pain,

If it's a pain that you can get through it and it's not that uncomfortable,

It's completely fine,

Then you can stay there for a little bit longer.

But if not,

If it's a pain that maybe it's beyond normal,

So then go in a laying position,

Lay on your back or something like that,

Or even a wall behind you,

That's a really good one as well,

Like having some support or sitting on a chair.

So there is many options.

The idea is that we all are really comfortable and we're not suffering.

This is not the idea of meditation.

The idea is that we're as comfortable as we can.

I just want to make sure that the music is not too loud or my voice,

Just want to make sure that it's all good.

And we start.

I don't know how.

I have a computer that is not mine because my computer broke,

But perfect.

So just give me one sec.

Can you let me know if the music is too loud or all good?

Just one more check that I wanted to do.

That's all good.

Perfect.

Thank you so much.

Awesome.

So let's close the eyes just for one moment and let's arrive into this posture.

We're going to take a few deep breaths together first,

Inhaling through the nose.

And we're going to exhale out through the mouth.

Two more.

Inhaling through the nose,

Long,

Slow,

Deep breath.

And exhaling out through the mouth.

And one more.

Inhaling through the nose.

And exhaling out through the mouth.

And slowly come back to your breath,

To your natural breath.

Just notice how you're feeling,

Arriving into this natural breath.

Just notice how you're feeling,

Arriving into this morning,

Or if you are in South America,

Maybe finishing the day.

Very nice.

And slowly you can open the eyes or keep the eyes closed.

We're going to do a few practices of breathing before we get into the meditation.

So maybe release the neck just for a little bit.

Release the neck.

Do a few rounds of circles and connecting the movement with the breath just a little bit.

Maybe if we just woke up or if we have been the whole day on the computer.

And release the shoulders.

Make big circles back and down,

Releasing the shoulders.

And connect to your breath.

So the breath is the one that moves the body,

That guides the body.

And now to the other side,

Changing circles.

Take a few deep breaths and release the shoulders.

Very nice.

So to start cleansing and cleansing the body after sleeping,

We did this last week,

But it's also very good at the end of the day to cleanse all the day what we did or any situations,

Emotions,

Expectations,

Or thoughts or anything.

So I love this practice to cleanse.

Simply cleans the mind,

Cleans the body.

So it's called kapalawati,

Which is sometimes they call it the breath of fire.

We did it last week.

So if you know how to do it,

That's perfect.

But if you don't know how to do it,

We're going to do it together.

Maybe look at me first.

So what we do is that we take the attention into the belly.

And so the inhalation comes automatically,

But the exhalation is like a bumping,

Like a kind of,

Let's say we're blowing out a candle with the nose,

But the belly goes inward.

So imagine that we're doing this with the nose.

Yeah,

Imagine that we're blowing out a candle with the nose,

But the belly's pumping inwards each time that we exhale.

Okay,

So when the inhalation comes automatically,

I'm just going to show you,

And the exhalation inwards,

Like this,

Okay,

All the time through the nose.

So blowing out a candle through the nose and pumping the belly inwards.

And we do this,

We're going to do these three rounds of 15 each round,

Okay,

15 counts.

So you can look at me first and then we do it together.

So I do this.

So I pump my belly in,

In each exhalation.

And I just think about exhalation because inhalation comes automatically,

Okay?

So sorry to be repetitive,

But it's good to be clear.

So let's do it together,

Three rounds of 15 each count.

So inhaling halfway on the belly,

The belly expands,

And we start.

And release,

Release.

You don't have to use the hands,

But if the hand is better to feel the belly,

That's completely fine,

But we don't have to use it.

That's not like a mask,

It's just to show you.

Breathe.

Breathe normally.

And then we start the second round,

15 counts.

Release,

Breathe naturally.

Close the eyes.

You don't have to look at me.

We're going to try to listen to our inner guidance,

Our inner master.

Now one more round,

15 counts.

And release.

Release the breath.

Release the count.

Come back to your natural breath just for a few seconds.

Just notice how you feel.

Notice your body.

Notice your breath.

This is a beautiful practice to sometimes to break the thought pattern when we are so much into our minds,

When we can't stop thinking.

Sometimes I come to this practice and it helps me to bring my attention to my body.

So it's really powerful.

Take one long deep breath,

Soft deep breath,

And feel how the belly expands in each inhalation.

And take a soft,

Slow breath out and feel how the belly contracts and the ribs and the chest.

Take two more rounds of breath like that.

Slow deep breath.

Slow deep breath out.

And to balance our mind,

Our body,

Our energy,

Channels of the body,

We're going to do a practice that is called Narishadana,

Which is the alternate nostril breathing.

And it's so beautiful practice to balance maybe when we are so much into the right side of the brain or the left side of the brain.

So the left side of the brain,

Which is the mathematical,

Logical thinking,

A bit more rational part of the brain,

Controls all the right side of the body.

And the right side of the brain,

Which is our creativity,

More spiritual side,

More like that connection to our soul,

To let's say spiritual practices that controls all the left side of the body.

So when we are in balance,

When we understand that beautiful balance between both,

And when we practice,

Let's say,

Narishadana,

This practice,

It helps to balance.

And it's so beautiful to keep the balance in life.

It's sometimes really challenging,

But we try to do it.

So let's practice with the right hand.

The index finger and the middle finger will be on the middle on the eyebrow center.

And we're going to use the ring finger and the thumb.

So let's inhale and exhale through both nostrils first.

Now let's close the right nostril.

Inhale through the left.

Close the left.

Open right,

Exhale through the right.

Inhale through the right.

Close right,

Open left,

Exhale left.

Inhale through the left.

Close right,

Open left,

Exhale left.

Inhale left.

Close left,

Open right,

Exhale right.

Inhale right.

Close right,

Open left,

Exhale left.

Inhale left.

Close left,

Open right,

Exhale right.

Inhale right.

Close right,

Open left,

Exhale left.

And keep going in your own rhythm.

Inhale into one nostril.

Exhale in through the other.

And a few more rounds of breath in your own rhythm.

And when you finish to the left,

Release the hand.

Release the hands on the lap,

Maybe looking down,

Maybe looking up.

When we place the hands looking up,

We are willing,

And maybe we want to receive some guidance or maybe some inspiration or some presence or maybe some inspiration or some creativity from a higher consciousness,

From God,

From nature,

From spirit,

However you want to call it.

And if we want to connect to our inner master,

To our self,

To our inner guidance,

Then we place the hands looking down.

And if you feel that placing the index finger and the thumb together helps you to be more connected,

More aware,

Then do it.

Now let's take a deep inhale,

Soft,

Slow,

Deep breath together.

And exhale in in a balanced way,

Softly,

Slow,

Deep breath out.

Making the last adjustment,

Making the last adjustments to come into a meditation practice.

If you need to move,

If you need to do any adjustment,

That's completely fine.

Listen and be mindful of your breath.

Notice the quality of your breath.

Notice the subtle movement of the breath in the body,

Moving through every cell,

Every muscle,

Every bone.

Notice that vital energy,

The prana,

The chi,

Moving through every part of your body.

And we start scanning the body now from the toes,

Noticing the toes,

Soles of the feet,

The tops of the feet,

The heels,

Ankles,

The shins and the calves.

Noticing the knees,

Noticing the thighs,

The back of the thighs,

The front of the thighs,

Noticing the space,

Surrounding your legs.

Now notice your buttocks,

The pelvic floor,

The hips.

Notice the lower back,

The middle back,

And the upper back.

Notice the lower belly,

The higher belly,

The ribs and the chest.

Notice the shoulders,

The upper arms,

The elbows,

The forearms.

Notice the wrists,

The palms of the hands,

The top of the hands,

And fingers.

Notice the shoulders and the collarbones.

Notice the space,

Be aware of the space,

Surrounding your body.

Notice your throat and the back of the neck.

Notice your face,

Relax the jaw,

The mouth,

The teeth.

Notice the cheeks,

The lips,

The lower lip,

Upper lip.

Notice the air coming through the nostrils.

So subtle,

So gentle.

Notice the nose,

The eyes,

The eyebrows,

The eyebrows center.

Notice the forehead,

The temples.

Notice the crown of the head and the back of the head.

Be aware of all your body,

Getting long and tall,

But at the same time,

Relaxed.

Notice if there is any emotions or sensations coming up.

If there is any emotions or sensations,

Notice in which part of the body is this sensation occurring.

And breathing there just for a few.

Open the space.

Open the awareness to all of this humanity,

All of our humanity to be.

Relax your mouth,

Your jaw,

And your shoulders.

Feel that your heart is opening.

Feel the expansion of your heart.

We're going to practice today.

Loving kindness meditation.

She's so powerful,

Because when we realize that what we wish for others,

What we give,

Is exactly what we receive,

Is exactly what we wish for ourselves.

So we're going to start first.

Repeating together mentally and in our heart.

These phrases towards ourselves.

May I be happy.

May I be at peace.

May I be healthy.

May I be loving,

And loved.

May I be complete.

May I be safe.

Feel your body,

Your breath.

Feel these phrases in your heart center.

Take one long,

Slow,

Deep breath.

And now,

Choose someone that might be needing a bit of your energy,

A bit of your love today.

And think about that person.

Maybe someone in your heart center,

Maybe someone from your family,

Maybe even someone that is not that close to you.

Maybe someone that is really needing a bit of your love and energy.

And repeat with me.

May this person be happy.

May I be at peace.

May this person be in harmony.

May this person be living in joy.

May this person be loved.

May this person be safe.

Take one long,

Slow,

Deep breath.

Slow breath out.

And the last intention,

The last is the world and everyone around us.

Even the people we don't like that much,

Or those people that trigger a lot of stuff within ourselves.

We are human.

And we feel many emotions.

And it's okay.

It's important to acknowledge.

And even those people that we might not like that much.

When we realize that everything we wish for others,

We're wishing that for ourselves.

Now thinking about absolutely everyone,

The world,

Everyone around you.

The whole world.

Visualizing with your heart open and full of love.

Repeat with me.

May the world be happy.

May the world be at peace.

May the world be safe.

May the world be healed.

May the world be joyful and in harmony.

Take a slow,

Deep breath.

And exhale.

Knees out.

And bringing the attention to your heart center.

The Anahata Chakra.

There in your heart center.

There lies a green light.

Beautiful red green light like an emerald.

Shining through your heart through your soul.

Guiding and shining.

Radiating guidance and light to your mind,

To your body.

Every part of your body.

Imagine that beautiful light.

That's what we are.

That's who we are.

Now bring the left hand on the heart center and the right on top.

Take a few slow deep breaths in there.

Feel your heart shining.

With absolute power and love.

Feel the love,

Feel the guidance.

Take one slow deep breath again with me.

Bringing that intention,

That everything that we need,

That we are asking,

That we want to feel,

Bringing that now in this moment and feeling that is already there,

That is already here.

That it happened.

And feeling gratitude.

Maybe smiling a little bit,

Bringing a small nice beautiful smile in your face.

And see how that changes your energy.

Take one more deep breath with me.

And feeling the power of your heart.

Let's bring the hands together into the heart center.

Into a prayer posture.

Now inhale and exhale with me.

Let's inhale together for Aum to finish the practice.

Aum.

And rubbing the hands against each other.

Bringing some energy into your hands.

Breathe and bring the hands on the face and your eyes closed and breathe one more breath.

One more slow deep breath.

And blinking,

Opening the eyes to release,

Maybe stretch slowly.

Thank you so much.

Namaste.

Thank you for being here.

And I wish you a beautiful day,

Beautiful night.

And if you have any questions,

Anything you would like to tell me,

Please let me know.