Hello and welcome.
My name is Shari.
I like to share with you how I spend my short 5 minutes to myself when things get chaos.
Over the years I've learned lots of different techniques for pranayama.
Things that we can do while standing or walking.
Things that we can do to relax or to energize.
But today we're going to take a step back and look at the fundamentals of pranayama.
So for those of you who aren't familiar with what pranayama is or even means,
Pranayama is the breath.
It is the breath work that we do to help to create a certain sense within the mind and body.
Typically the thing that we're looking for here is calm.
It helps to bring you back by being in the present moment without really wanting or needing for any other moment.
There is various pranayama practice but today we're going to practice what is called samarithi pranayama.
Samarithi pranayama is a breath work practice that helps to calm our autonomic nervous system.
This is the parasympathetic nervous system where the breath returns the body to a relaxed state.
It also helps focus your mind and can be used in meditation practice.
Samar means same or equal.
Friti means fluctuations or flow.
So samarfriti means equal ratio breathing.
A breathing technique practiced by making sure that the inhalation is the same length as the exhalation.
To do this let's begin by finding yourself in a comfortable seat.
Sitting on the floor with cushions underneath you or a chair or you can come to a lie down if that's comfortable for you.
Depending on where I'm at I like to practice samarithi lying down.
I find it I'm more relaxed and the breath flows easier but there may be some of you who find more comforts in sitting up.
For those of you who are pregnant you may like to lay down on your side if that's comfortable for you.
Wherever you are just allow yourself to settle in and maybe allowing the eyes to close and without changing anything begin to notice the natural rhythm of your breathing.
Begin to notice where the breath moves.
Is the breath more present in the abdomen?
Do you feel it in the chest?
Do you notice the breath in the nostrils?
Now begin to count your inhales and your exhales.
Not changing the rhythm of your breath just noting how long your inhales are and how long your exhales are.
Start to notice any sensations you may be feeling in the mind,
In the body.
Start to notice that the mind is wondering and if it is gently say thank you.
Say thank you to whatever has presented itself and then guide your attention back to the breath.
Samavritti Pranayama.
We start by counting the inhale to a count of four and in the exhale to the count of four.
When you become good at it then increase the count of your inhales to the same ratio of your exhales.
And we keep this steady even breath in and out.
Breathing in to the count of four.
Breathing out to the count of four.
If the mind is wondering or stuck on a thought say it to yourself thinking and then returning to the breath in your counting of the breath.
Notice any changes you may be feeling in the physical body with this equal breath.
Where do you feel the breath most?
And start to allow the breath to return to its normal rhythm.
No need to change or control or strain the breath.
At times when you need to calm down,
Relax or just step outside of your brain for a moment remember Samavritti Pranayama.
Just begin to count to your breath with even inhales and even exhales.
As Arthur Ashe says,
Start where you are,
Use what you have,
Do what you can.
Namaste.
