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BREATH WORK. Day 2

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Spending a little time in the morning setting an intention, focus or positive wish for the day, helps us come back to that intention each time we need to make a decision. Setting an intention can also help us to be more aware of our actions, and can give the day much more meaning.

PRANAYAMA 20 mins practice tutorial

Tips:

  • Think to relax on Inhale and EXTEND your breath on Exhale a little bit longer than on inhale.
  • Control of Exhalation – consciously extend the Exhalation by using the lower abdominal muscles to control the flow of the breath & then relax on the Inhalation.
  • Control of Inhalation – belly comes IN a little, let the flow come IN and feel your ribs EXPANDING OUT TO THE SIDES at the same time
  • Feel the sense of the breath flowing smoothly.  Inhale and feel the incoming breath as a blessing from the divine and exhalation as a surrender to the divine.

WARM-UP

Begin to just bring your awareness to your breath and to ENJOY the sensation of your breathing

CONTINUE to enjoy the sensation of your breath – begin to slightly lengthen the breathing, still  ENJOYING the sensation of the breath

  • RESONANT BREATHING through both nostrils, for length (6), time (2 minutes)
  • LEFT NOSTRIL BREATHING for length (6), time (2 minutes):

both*IN – left*OUT – left*IN  

FINISH: Let the hands resting on the knee, breath through both nostrils for the moment. Feel the mind settling in, sit quietly for the moment

  • RIGHT NOSTRIL BREATHING for (length 6), time (2 minutes):

both*IN – right*OUT – right*IN    

FINISH: Let the hands resting on the knee, breath through both nostrils for the moment

Feel the mind settling in, sit quietly for the moment

  • KAPALABHATI BREATHING time (20 counts) – rounds (3)

FINISH: long exhalation –  inhale into the back of the throat – exhale OUT through LEFT NOSTRIL – rest the hand on the knee and breath.

  • UJAI PRANAYAMA & ANULOMA VILOMA  ( a very calming pranayama ) – rounds (4)

inhale through both nostrils with RESONNANCE to the back of the throat (length 6) both*IN – left*OUT – both*IN – right*OUT

  • (Reversed) UJAI PRANAYAMA & ANULOMA VILOMA  ( a very calming pranayama ) – rounds (4)

Left*IN – both*OUT – right*IN

  • ANULOMA VILOMA

Inhale through both nostrils

Left*OUT – left*IN – right*OUT – right*IN

  • Sit quietly for 2 minutes. The breath becomes STILL&QUIET. MEDITATE with intention you need for today.

JAPA

Japa (Sanskrit: जप) is the meditative repetition of a mantra or a divine name.

MANTRA

The mantras – is the oldest part of the Vedas. Recited in the modern age for their phonology, it is considered to be “primordial rhythm of creation” preceding the forms to which they refer.

By reciting them the cosmos is regenerated, “by enlivening and nourishing the forms of creation at their base.”

Mantra can be chanted the vedic way or just spoken as prose or whispered.

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