So,
Simple exercise,
We sit,
Relax,
We create a triple relaxation of the forehead.
We follow the breath without changing it,
Which is not so easy to do,
Because when you follow the breath,
You tend to change it.
Don't worry about changing it,
But aim not to change it.
And in time,
It does stop changing,
It just goes as it is.
And then we will direct the breath to the forehead.
And it's very easy,
It's just like,
Because it's anyway from there.
So just from here,
Here.
From here,
Here is the most natural place the breath can go to.
And then we hold the breath in,
Just for a moment,
But this holding of the breath needs to be done with just a tiny impulse.
It's more like an awareness of how the breath anyway pauses for a moment after you inhale.
So you inhale to the forehead,
And then you just feel,
It pauses and then I exhale.
It pauses and then I exhale.
And the awareness to the pause will tend to extend it naturally.
So it's quite effortless as a breathing exercise.
And in the end,
We will stop or we will let go of the attention to the breath and just feel the activation of the prefrontal cortex.
There is no end of what we can achieve by activating this area,
Or asana chakra in yoga.
So let us begin.
We sit with our back straight,
Relax profoundly.
Create a relaxation of the whole body.
Legs,
Arms,
Pelvic,
Abdomen,
Back,
Chest,
Neck and nape,
Face and head.
Relax the forehead specially.
Try to relax the inside of the brain.
And for the second time,
Even deeper,
Relax the forehead both outwardly but also the brain area behind the forehead.
It's like you give it space to relax.
And for the third time,
Relax even deeper,
The forehead and the prefrontal lobe just behind the forehead.
And now feel your nose.
And in the nose,
Find the breath.
Observe the breath from a distance.
Observe it but stay a little far from it.
Observe the breath and detach.
Feel the difference.
How does the air flow in your left nostril and on the right nostril?
How does the air flow in your left nostril and on the right nostril?
Without changing or interfering,
We observe the breath.
And we direct the life force of the breath into the prefrontal cortex behind the forehead.
How does the air flow in your left nostril and on the right nostril?
How does the air flow in your left nostril and on the right nostril?
And now feel.
After inhaling,
There is a natural pause,
Just a moment.
Just be attentive to it.
And now feel.
And now feel.
Again,
The pause,
Again the prefrontal cortex.
Focus and refocus in deep,
Serene relaxation.
Focus and refocus in deep,
Serene relaxation.
Now we let go of any form of action or effort.
Just relax.
Forget about the breath.
What does your forehead and prefrontal cortex,
What do they feel like?
Focus and refocus in deep,
Serene relaxation.
Follow the sensations,
Allow it to be.
Is there a particular vibration there?
What is it like?
What's the inner state?
And that's very good.
Come back slowly.
Again,
Feel this active.
