TV Channel

Śubhāṅkaratī Kalyāṅam Augeamdhanasampadā Śatubhūti Vināśāya Dīpacchati Namastute Śāntiḥ Śāntiḥ... Make yourself very comfortable now, and take your time for relaxation. Place your arms beside your body, palms facing upwards. Stretch your legs, with your feet a little bit apart from each other. Bring your awareness to the area of your navel. Take three deeper inhalations and exhalations. Especially utilize the exhalation for deeper relaxation. We will now practice some āsanas of level two. First of all, feel your body relax, the whole body. Before we begin, we will relax: your legs, your arms, the area of your navel, and also your chest. Completely relax. Let your body become motionless, and let your thoughts calm down. Let your body come to rest, and also relax your thoughts. Let your thoughts go. Then, place your right hand on the area of your navel in such a way that your hand is completely relaxed. Your arm is relaxed. Feel this gentle movement of your right hand with every inhalation, rising up a little bit, and with every exhalation, moving down a little bit. Put your right hand on your belly button and feel the fine movement caused by your breath. Especially be aware of your exhalation, with your right hand on your navel, which is supporting the relaxation of your whole stomach area. Every exhalation deepens your relaxation. The two words, exhalation and relaxation, are very close. Enjoy the relaxation of the area of your navel, but also of your whole body. Try to breathe out to relax your whole body even more—not only the area of your navel where your hand is now, but your whole body. Then, bring your right arm back beside your body, and take one deeper inhalation and exhalation. Put your right hand back next to your body, and slowly let the movement return. Move your fingers and your toes, your arms, hands, and legs, and begin to stretch as you please. Slowly begin to move your fingers, your toes, your arms, your legs, and stretch yourself in a way that is most comfortable for you. Now slowly sit up, please, and come into Vajrāsana. Close your eyes and prepare yourself now for the āsanas, the physical exercises. Feel your whole body in this Vajrāsana. Feel your whole body in this position. We will now practice Śaśāṅkāsana. With the next inhalation, raise up your arms. Stretch your arms to the ceiling, and with the next exhalation, with a stretched upper body and arms in one line, bend forward. If you feel uncomfortable, then please come back. Otherwise, stay in this position. Utilize now this posture of your body to relax—not so much to hold the position, but to relax the body. Especially take care that your buttocks are relaxed. Also, relax your elbows; relax your whole body in Śaśāṅkāsana. Feel the blood circulation in your head, the comfortable stretching of your back muscles, pelvis, and your whole abdomen. Relax completely in this position; relax the gluteus muscles, the back muscles, relax the shoulders. Then, with the next inhalation, raise up your arms—your stretched arms and your upper body; the pelvis remains on the heels. With the exhalation, bring your arms back again onto your thighs. Once more, a deeper inhalation and exhalation. We will perform this āsana, Śaśāṅkāsana, a second time. Again, with the inhalation, stretch your arms to the ceiling. With the stretched upper body and stretched arms, bend forward with the exhalation. Again, take one deep inhalation and exhalation, and relax your whole body in this position. The first time we practiced Śaśāṅkāsana, the concentration was more on the physical body. Now, when your physical body is relaxed, become aware of the next level. How do you feel your breathing in this position, in this posture? Now feel your breathing, especially in the area of your abdomen, expanding and contracting. Especially now, sideways, to the back side of your spine. Bhujaṅgāsana is supporting now, especially also your exhalation. Bhujaṅgāsana helps you to breathe out from relaxation. If you feel uncomfortable, please come back. Otherwise, stay a little bit in this position. With the next inhalation, again raise up your arms and your upper body in one line. Remain seated on your heels, and with the exhalation, bring back your arms. Take one deeper inhalation and exhalation. You will perform it for the last time: Śaśāṅkāsana. With the next inhalation, again raise up your arms. With the exhalation, bend forward from the hip. If it is comfortable for you, then again, take one deeper inhalation and a long exhalation. The first step is to relax the whole body. Continue with the second level: feel also your breathing in this āsana, Śaśāṅkāsana. Now come the more subtle levels of this āsana. Become aware of which area of your body you feel now, where the energy is flowing, where the energy flow is improved. Now that you have relaxed your body in this position, and the breath is also relaxed, go on to the next stage of perception and pay attention to the energetic effect of this exercise. Become aware, relax now in this position. To which areas in your body is your awareness directed? Without any effort, just feel it, just experience it. Śaśāṅkāsana has a positive, relaxing influence on our energy centers. Especially now in the Mūlādhāra Chakra. Relax and feel the lower end of your spine. Feel the energy flow there. Then bring your awareness to the area of your navel, where your Manipūra Chakra is located; feel also there the energy. Relax more and more. Of course, if you have eaten too much at breakfast, it is now not so easy to feel this area. Comfortable. And bring your awareness also to your forehead, to your eyebrow center, your Ājñā Chakra. Feel also there the energy flow. Bring your attention also to the area of the forehead and feel there the energy flow. With the next inhalation, again slowly rise up, upper arms stretched, and with the exhalation, bring your arms back and gently close your eyes. Take a deeper inhalation and exhalation, and feel the effects of this āsana. When you are back in Vajrāsana, close your eyes for a moment and feel the effect of this exercise. Next position: stretch your legs, please, and prepare yourself for Meru Ākraṇa Āsana. We will now do Meru Ākraṇa Āsana. From this position, now move to the right side, so that you lie on your right leg, and the right arm is stretched exactly below your right axis, placing your right hand. Prepare yourself for Meru Ākraṇa Āsana. Lay down on your right side, but your right arm is stretched. Your right arm is perpendicular to the floor, and your right hand is approximately under your armpit, your right armpit. Upper body and legs are in one line. The upper back and spine are in analiṅga. Then close your eyes. Keep the balance and again relax the body in this position. Feel the sidewards stretching, especially on the right side of your upper body, which has a positive effect on the right kidney. Then bend your right arm and place your head on the right hand. With the next inhalation, bend your left leg and with your left hand, hold your left toe. Stretch your left leg in the air. With the exhalation, again move your leg back up. Now move to the left side. Bend your left arm, hold your head with your left hand; upper arm and legs are in one line. With the next inhalation, bend your right leg, hold your right toe with your hands, and stretch the right leg up into the air. If you cannot hold the right foot, then maybe you can also hold your calf muscles or your knee. Try to stretch your right leg, and with the exhalation, again come back. Sit up again and again on the right side. Close your eyes and relax again in this position. And then, if you have managed that, pay more attention to your breathing. Close your eyes again if it is comfortable for you. Keep the balance, and now, in this second repetition, come from body awareness to the awareness of your breathing. Become aware where you have now the feeling that your inhalation and exhalation are improved. Then again, bend your right arm and continue. For this exercise, we continue with Meru Ākraṇa Āsana. With inhalation, bend your right leg and stretch your left leg upwards. With the exhalation, again come back. Again, sit up and we will practice Meru Ākraṇa Āsana also on the other side. Stay a little bit in this position. First of all, again, relax your body. Then increase the sensitivity of your awareness. Bring your awareness to your breathing process. Again, bend your left arm and continue. With exhalation, of course, come back. Again, sit up, please. We will practice Mayūrāsana once on each side more. So again, on the right side. Again, first with the stretched arm. Close your eyes. First, relax the whole body. Relax your breathing process. Become aware of your energy flow, your inhalation and exhalation in your nostrils. Observe the feeling that you inhale and exhale through both nostrils or only with one nostril. And if only with one nostril, with which nostril? The right hand is now below your right armpit, arm stretched. Then, slowly, slowly, your nostrils also become free. Now, continue with this exercise, Meru Ākraṇa Āsana. This āsana helps you to open your nostrils. You will notice, especially when you have a sip, how you... can direct your breath here, through one or the other nostril. With the exhalation again, come back. Once again, sit up, please, and also turn to the other side. First of all, again, relax your physical body. Then bring your awareness to your inhalation and exhalation, still remaining in this position with the stretched left arm. Again, bring your awareness especially to your inhalation and exhalation through the nostrils. Observe where you have the feeling now, which nostril is now active, or which nostril becomes active with the help of this āsana. Again, bend your left arm and perform Meru Ākraṇa Āsana. Bend your right leg, hold your right toe, and stretch your right leg upwards. Stay a little bit in this position. With the next exhalation, again come back. Take a deeper inhalation and exhalation. Now, come into a comfortable sitting posture, please. First, please open the windows so that we can get some fresh air. Now, take a very comfortable seat for prāṇāyāma meditation. And again, close the windows, please. Close your eyes. One deep inhalation and exhalation. We will change once on deep inhalation. Relax your whole body. Feel and enjoy the motionlessness of your body. Feel and relax your whole body. Let your whole body come to rest. Again, bring your awareness to your nostrils. Feel the inhalation and exhalation. Feel your awareness of your breathing and your nostrils. Feel your energy flow here. Your mudrā, and we will practice level 2 of Nāḍī Śodhana. Inhalation left side, then close the left side, exhalation to the right side. Inhalation left, exhalation right. With your right thumb and ring finger, direct your inhalation and exhalation either to the left, or the inhalation and exhalation only through the right nostril. Deepen your breath. It should still be comfortable, so that you can enjoy every single breath. The āsanas, and especially Meru Ākraṇa Āsana, now prepare us in a very good way for this practice. The āsanas, and especially Meru Ākraṇa Āsana, have us now very well prepared for the implementation of this breathing exercise. The breathing process is calming down with every inhalation and exhalation, and is deepening. Your whole physical body is recharging now with the energy. Your whole breathing system is purified. And you are activating the energy flow of Iḍā and Piṅgalā Nāḍī. After the next exhalation through the right nostril again, bring your hands back to your knees. Deep, gentle inhalation and exhalation. Again, raise your arm, prāṇāyamudrā, and now start with the right nostril, inhaling. And exhaling through the left nostril. Right inhaling, left exhaling. The tip of your index finger and your middle finger of the right hand is placed in the area of your eyebrow center. Feel and relax this area of your eyebrow center. Again, deepen your inhalation and exhalation. Especially take time for the exhalation, so that the exhalation is longer than the inhalation. Deeper than an ātmā. Utilize each inhalation and exhalation for deepening your relaxation. After the next exhalation, again bring your hand back on your knee. After the next exhalation, put your hand back on your knee. Deeper, gentle inhalation and exhalation. Exhale the whole body and try not to move your body. So it is now; it becomes easier to feel the positive effect of this prāṇāyāma practice. In prāṇāyāma, try not to move so that you can feel and perceive the effect of this practice more and more. Feel the effect of this practice now on a more subtle level of your being. Therefore, it is good to remain without any movement and completely relaxed, so that it is easier to feel your own energy flow, so that you can now refine your attention even more and also perceive the energetic effect of this exercise. Relax all of your chest completely, jaw, and also your eyebrows, center, foreheads. Deeper inhalation and exhalation. We will chant now three times together this divine nāda, this divine mantra Oṁ. When we chant it the first time, try to feel this divine sound, this vibration, especially inside your body. We will now sing Oṁ together three times. When you sing Oṁ for the first time, feel this sound, this mantra, very specifically inside your body. Deep inhalation. (Oṁ) Second time now. Become aware of this divine nāda, this divine sound in this whole. The whole is vibrating with this energy. Next time when we sing Oṁ, feel this Oṁ sound, especially in the hall, how the whole room is filled with this positive force. Deep inhalation. (Oṁ) This time, deep inhalation. (Oṁ) Shut up your palms together. Palms over your eyes. Eyelids relax this area. Open your eyes and bend forward. Read your master.