Welcome to Lil' Yogis, a fun and enlightening new animated series where spiritual learning is made fun and easy for all ages. Get ready to dive into an exciting new adventure of spirituality with Lil' Yogis: Learn to Meditate!
Namaste everybody, the sun is shining, the birds are singing, and we're all about to embark on another wonderful class
It's so fun to learn and today little Sahasrara is going to teach us all about chakras
Hi everybody, I'm Little Crown
My Sanskrit name is Sahasrara
I like to keep connected with divine bliss
My name is Lutherdai
My Sanskrit name is Anya and I'm super intuitive and have a big imagination
Some of my friends call me the Guru Chakra
I'm Lilthroat
My Sanskrit name is Vishuddha
I love to talk with people and be true to myself just the way I am
I'm Lilheart and I love to love
My Sanskrit name is Anahata and I love that too
Oh from the heart everybody
I'm Lilsoaplexus but you can call me by my Sanskrit name Manipura
I'm centered in the tummy and I'm strong and confident
Hi I'm Lilthacral
My Sanskrit name is Swadhistana
I love to make new friends and learn new things every day
And I'm Lilroot
Don't be afraid of anything when you're with me
I'm strong and courageous and I got you
Namaste Lil Yogis
It's so awesome to see you all today
How's everybody this morning? We're great Little Crown
Ready to start another day of enlightened learning? What is this class gonna be about? I can't wait to get learning
I want to learn everything there's to know about everything and today's topic is gonna be a great place to start from
Just like our little third eye always wanting to know something new
That's me
I'm so excited
I can barely contain myself in my tiny energy body
Of course you are Lilthacral
Well let's not wait anymore you guys
Let's get the class started and find out what today's topic is
What do you say? Yay! Let's do it
What are we waiting for? Are you ready Little Yogis? Today we're going to learn all about meditation
Meditation has tons of physical and psychological benefits
For one, meditation helps keep us physically and emotionally balanced at all times
The most important thing that meditation teaches us is to remain calm, delve deep within, and discover our inner peace and tranquility
The best thing about meditation is that once you're familiar with the technique you can do it from anywhere and at any time
Meditation will immediately free your mind, body, and soul from the complexities of life
It's a powerful technique which can elevate our awareness level and help us heal from within
It brings forth the hidden emotions we keep deep within our subconscious mind that are at times the root cause of so many problems in our life
Knowingly or unknowingly, we carry the weight of emotions like anger, arrogance, or jealousy
Such emotions have a very harmful impact on our mind and body
Did you know these emotions affect our personality too? That's true! They keep us negative and regressive
For example, if someone is behaving badly or when things don't go according to our liking, then they become a major cause of tension
When this happens, we feel miserable
Nobody's life is without any problems
Meditation can help us with this
It gives the right solution for almost all of our problems
When we meditate, issues come to the surface which needs our attention
What's really amazing about meditation is that it helps us identify the problem and then eliminates the cause responsible for our unhappiness
Whenever we come across an undesirable situation which provokes anger or fear within us, it's best to move the attention of the mind towards forgiveness
Once we forgive the individual or situation responsible for creating that particular trouble in our life, it relives us from the feelings of anger and hurt
That makes the problem lose its importance and it stops bothering us
You'll notice that mental agitation is immediately reduced after meditation
With continuous practice, we can achieve the target to be more forgiving and less angry or fearful
But remember little yogi, for this to happen, meditation has to be done regularly so that it becomes a habit
When you meditate regularly, it overcomes stress, panic, and anxiety, all of which contributes towards internal happiness
Cool! I feel so enlightened little crown
Me too
I never knew all that
I don't know what to say
I'm speechless
That would be the first time little throat
You're such a chatterbox
I love expressing myself
What can I say? Of course you do little throat
You love to talk, chat, and spill
You do it so well, you should be up here today
No way little crown
When it comes to connecting us to our spirituality, you're the best
Oh thank you little throat
You make me blush
Little throat is right
You're the reason we're here little crown, to learn and grow and know
If that's the case, let's get going
What do you say? All right little crown
Tell us more
All right
Let's keep learning
No matter what your condition is or position in life, it's important to remain happy
But the problem is that our happiness depends on the circumstances with which we are surrounded
Therefore, our happiness is very elusive and temporary in nature
You can say it has a very short shelf life
Even those who are blessed with everything experience void as if something is missing from their life
These sensations tend to steal our joy and gravitate us toward sorrow
To seek inner peace which is a source of eternal happiness, we need to initiate ourselves to the technique of meditation
During meditation, we are at ease
We're not affected by circumstances, thoughts, and feelings
The moment we get disentangled from thoughts and feelings, we emerge in the state of ease where we start finding that elusive internal happiness
This internal happiness gathered during meditation helps us to face all sorts of situations
Our perspective towards life broadens and can feel that we are better for ourselves and for everyone around us
We're all prone to both negative and positive thoughts, and each of these thoughts triggers positive or negative emotions
Positive thoughts provide joy, happiness, peace, and harmony
Negative thoughts trigger anger, fear, anxiety, worry, or frustration
Unfortunately, all of us are in the habit of nurturing negative thoughts or emotions
Positive thoughts remain in the memory for a very short period of time
It's mainly the negative thoughts which rule the roost, one could say
Over a period of time, we try to suppress or ignore the negative emotions which keep on growing within us until they take a form of a disease
So the best way to get rid of all these negative emotions is to forgive and release your negative energy through meditation
Sit in a quiet place and feel your emotions through meditation
Gradually release them and recover your good health
But how do we meditate? Let's find out
If you want to meditate, try to find a separate room or a corner in the house free from noise or any unnecessary vibrations
Wear comfortable clothes
Try to keep your mind away from distractions before doing meditation
It's best to attempt meditation either early in the morning or at dusk
Sit in a comfortable position and ensure you don't slouch while sitting
For concentration, you need to focus on a particular unmoving spot or anything that inspires and calms you
Some people focus on their breath as this pranic energy controls body, soul, and mind
Once you're able to focus, delve deep within
When you do this, you'll come across various thoughts like clouds drifting in the sky
Let them pass
Just ensure that you don't cling to them
Gradually shift your mind to your inner stillness
All of a sudden, you'll experience a complete vacuum
This is the moment you realize about the absolute truth
This is the moment where you can let go of your past, present, and future
Meditation needs practice, patience, and time
Do not become impatient and don't ever get disheartened or frustrated
Initially, you can devote 20 minutes and then increase up to one hour
With experience, you can do it at any time or at any place
Once you're able to maneuver the reins of your mind, you can attain the state of bliss at any hour of the day
You might ask yourself, what will I experience while doing meditation? Let's explore that
Wow, our journey into today's topic is underway, little yogis
How did that tickle your imagination? Mine's tickled
As it would be, little third eye
You're one creative little chakra
This is awesome
I want to keep running so I can tell all my friends how much I know
Everybody already thinks the world of you, little solar
You're everybody's hero
Oh, thank you, little woop
And you're mine
I feel so grounded and strong around you
How about we find out more? Yes, more is better, especially when it's more of your wisdom, little crown
Thank you, little sacral
More you shall receive
And I know how you love to get more of everything
You know it
Let's get the knowledge rolling
Aww, I love you guys
Meditation awakens the deepest dimensions of reality
When we move deep within, while meditating, we get exposed to that domain which is timeless, formless, and empty
Here our thoughts of past and future disappear
Even awareness of the world and our biological form gradually melt away
As we move further, we explore the infinite nature of this unique dimension where there is no beginning and no end
In this zone, we discover the extraordinary and limitless freedom from all sorts of suffering or pain
Here, seen and unseen, known and unknown, blend together and appear as one rather than two
This domain is not an abstract idea, but an actual dimension which sees into meditators experience
All those who explore this realm tell us that the world is merely an illusion and consciousness is an absolute reality
Cool, right? When we emerge at this plane, we experience lots of peace, which serves as a great purpose of existence
When we are in perfect concentration, the soul becomes actually free from the gross elements of the body and the mind too, and it explores itself from within
Even if we discover this dimension for a brief period, we experience a timeless and blissful state
Doesn't that sound amazing? Did you know meditation is so powerful it can even cure ailments? Yep, you heard right
As we've seen, meditation can reduce stress, but it can also relieve the body from several ailments such as asthma, headache, heart disease, high blood pressure or insomnia
It increases the gray matter in the brain too
Gray matter regulates our emotions, speech, self-control, muscle movement and even the power of decision-making
It enhances our immune functions and releases stress related to aging
Meditation is very beneficial for students too, as it improves their memory power, ability to think creatively, enable them to do multitasking and enhances the power of concentration
Meditation reduces anxiety, depression, negative emotions and feelings of loneliness
It inclines the mind towards compassion, care and concern
Scientists have been able to prove that meditation has reduced several stress triggered medical conditions
Habitual meditation helps so many individuals to overcome phobias and obsessive compulsive behavior
Mindful meditation builds the pattern of constructive thinking and improves self-esteem
The mental discipline one develops with meditation helps the mind avoid triggers and unwanted impulses
There are so many styles of meditation and each one has a different effect
It's important to find that type of meditation you enjoy doing and continue to practice throughout your life
You can practice two or three techniques at the same time and enjoy all their benefits
Later on you can settle for the practice which suits your personality the most, as each practice has different effects on the mind, body and soul
Some techniques of meditation have a subtle effect and some change you from within
It's important to journal your progress whatever technique you're following
It'll give a clear picture of the technique which you want to follow
But whatever you meditate, whatever kind of meditation practice that you choose, the overall impact is gonna tilt the scales of your life towards a happier, healthier and more peaceful you
Let's check out Zen meditation
Zen meditation comes from the Buddhist school but I bet you already knew that
This meditation needs to be done with tons of depth and power
In other forms of meditation we focus individually on body, breath and mind
But in Zen meditation we need to concentrate on all of them simultaneously
Wow! Sounds pretty cool but how do we do it? How inspirational that was! Your wisdom is first-class little crown
Your voice is so pretty and your knowledge is so inspiring
Oh, little sacral, little heart
Thank you
You're so kind
Can't wait to hear more
Oh, let's keep going
All right, let's do it
Strap on your seat belts little yogis
Away we go and some more facts and wisdom
Yeah! Before we begin our Zen meditation, it's important to check our posture
We should always sit on the floor in a cross-legged position
The spine should be erect
Head and neck should be aligned with it
One can also sit in a half lotus position, which means your left foot should rest on top of the right thigh and the other leg should be tucked in
If you can, you might want to sit in the full lotus position where each foot is placed on the opposite thigh
One can sit in these for a longer duration if one has practiced for a long time
Now, slightly tuck in your chin
Your eyelids should partially cover your eyes
Hands are comfortably kept in your lap
One on the other leg
Thumbs of the hand should join each other and form this cosmic mudra
Breathe normally and with each exhalation, count from one to ten
Gradually, we should bring our awareness on our physical and emotional aspects, but dismiss any kind of thoughts and just think about nothing
When and where should we practice Zen meditation? Let's find out! Zen meditation should be practiced during the early hours of the day, preferably before sunrise
At that time, we have a clear and fresh mind because we have just come out of sound sleep
When we do meditation in a relaxed state of mind, we get the maximum benefit
We should select a quiet corner of the house
Once we find a time and place that works for us, we should stick to the same time and place at least in the beginning
It'll help us become efficient in doing this meditation
One should do Zen meditation with complete patience and perseverance
It's important to remain neutral towards any thought that arises during meditation
Do not react or get emotional on seeing them
Simply observe them and let them go, just like clouds in the sky
The thoughts that arise will finally exhaust themselves and you'll experience this inner quietness, which will slowly and surely lead you to the spiritual path
Let's explore the benefits of Zen meditation
Zen meditation has numerous psychological and physiological benefits
It enhances the concentration and guides us to live in the present moment
It gives clarity to our mind and completely relaxes the body from deep within
It sorts away the trivial dilemmas which unnecessarily disturb our mind
After the practice of Zen meditation, our approach towards life becomes all the more positive
In addition, Zen meditation has the power to cure ailments
Isn't Zen meditation the greatest? How utterly amazing! I'm so inspired right now
I feel so calm and centered
Oh, I'm happy to hear that little heart
I know how much you love finding inner peace
I'm all about that little crown
Inner peace is my middle name
It's the best way to be
Let's all strive for inner peace
What do you say little yogis? I'm all for it
Inner peace and loads of learning
Sounds great to me
Let's do it
All right, follow me into a whole new world of incredible facts
Another kind of meditation is called loving-kindness meditation
Let's look into it
In this kind of meditation, we visualize that the heart is full of love and kindness
We eliminate thoughts of jealousy, anger, and frustration and instead fill our heart with unconditional love for ourselves and others
Over a period of time, we will receive the same love and compassion from other people
The more we send the message of love, the more we receive it in return
Makes sense, doesn't it? Once you start practicing love-kindness meditation with full dedication, you'll see the changes within and around you
This kind of meditation is also known as Metta meditation
How do we practice loving-kindness meditation? For this meditation, we need to find a quiet place and sit comfortably
We can either sit on a chair with feet flat on the floor or with folded legs on the ground
The spine should be erect, head and neck and shoulders should be in the same alignment as that of the spine
Then try to concentrate on your breath
With each inhalation and exhalation, focus on the middle of the chest and gradually shift the focus towards your heart region
Try to arouse the feeling of unconditional love for yourself and others
The moment that feeling arises within you, form a connection with it
Then evoke the feelings of love and benevolence for everyone around you
Even if you become across some sort of resentment or grief or regret, just let it go by forgiving yourself or those people or circumstances who were responsible for it
Don't try to judge anyone, just create a feeling of love and kindness towards other people and yourself and it won't only heal you from within but it'll also nurture your relations with warm care and concern
It will transcend the barriers formed by the ego, wrath or rivalry
With time, loving-kindness meditation will even replace the feeling of ill will towards your enemies
Amazing meditation isn't it? What are the benefits of loving-kindness meditation? Let's check them out
If you practice loving-kindness meditation, every relation around you is going to bloom and grow
Love is the most essential key to unlock the marvels of each and every relationship in your life
It encompasses and embodies aspects like selflessness, compassion and consciousness
You realize it's not at all that important that your opinions, ideas, beliefs or assumptions click with everyone
There will be clashes but the feeling of pure love which arises during love-kindness meditation will wipe away all the differences in one go
When you give unconditional love and support to anyone, it can be your parents, siblings or friends
You'll receive the same in return
You'll always perceive calmness, respect and trust in everyone
Loving-kindness meditation will bring you in touch with the limitless harmony and bliss within you and around you
It will enhance your vitality, vigor and enthusiasm for life
If you're wondering what you should focus on while doing loving-kindness meditation, I'm here to tell you
The best way to open and energize yourself is simply to love yourself and others
When you develop love and kindness, you enhance your overall well-being
Therefore, you should focus on the love, forgiveness and kindness while doing introspection during loving-kindness meditation
Now there's a ton of cosmic, divine and pure love that's present within our inner pool but we remain oblivious to that because our mind is always so busy with silly life issues
But through loving-kindness meditation, we can find nourishment from within and bring forward the essence of love by filling our heart with love, care and compassion
Facts and knowledge
How cool! I feel enlightened already
And there's so much more to cover
I can't wait to see my friends so I can tell them all about what I've learned today
I'm sure you will, little throat
Once you start talking, there's no stopping you
Hey, what can I say? I love to speak my mind
Oh yeah? How about I give you more facts for you to gab about, little throat? Yes, that's what I'm talking about
Let's keep the knowledge rolling
Another very cool meditation technique is called Body Scan Meditation
What is it? Let's find out
Body Scan Meditation is a wonderful technique that enables us to get rid of stress-related ailments
Sometimes aches and pains like headaches or a backache become such a nuisance
It's believed that these physical pains are correlated to our emotions
These emotions need to be released and if they don't, they can become the main cause of several problems in our body and mind
When we mentally scan our body from head to toe, we tend to bring awareness to each body part and learn to coordinate the subtle sensations which we experience while scanning the body
How much time does it take to practice Body Scan Meditation? It ideally requires 20 to 45 minutes and it should be practiced either in the morning hours or when you're about to go to sleep
Once you become efficient with this practice, you can do it at any time
And now for the big question
How do you practice Body Scan Meditation? You should wear comfortable clothes and find a quiet place where you can do your practice
Then you can either lie down, sit, or even stand comfortably on your feet
Now bring the focus towards your body and close your eyes
Inhale deeply
And while doing this, your abdomen should expand and with each exhalation your abdomen should relax
After that, breathe normally
Now visualize your feet and connect with each sensation you feel there
Then take your focus towards your legs
Gently observe your calf muscles, knees, knee joints, hips, and pelvic region
In case you experience any stiffness in any of those parts, try to relax them
Next, gently bring your focus to the stomach
Let go of any tension from its muscles
After this, switch your focus on both the arms and hands
Soften your shoulder muscles, arms, forearms, palms, and fingers
Relax your chest
Now notice your throat region behind the neck
Keep releasing any tension you find
Moving on to your face
Soften your facial muscles and relax your eyes, nose, mouth, and ears
Completely relax your mind and then gently scan your whole body from head to toe
What are the benefits of body scan meditation? This meditation has several physical benefits
It also improves emotional health
It erases the fatigue from deep within and it's very beneficial for those who are suffering from insomnia or any type of anxiety disorder
Body scan meditation relieves the body from stress and physical pain
With each practice, you become mindful and aware of your present moment
What else can you gain from body scan meditation? Let's check it out! After regularly practicing body scan meditations, you can easily add the intent of wellness in the ailing part of your body
Usually, we are so lost in the humdrum of life that we tend to live in our head rather than a body
We easily lose the connection with our body and not notice the various sensations that are always trying to communicate with us
During body scan meditation, we establish the connection with our sensory organs and feel much more grounded and in touch with our present environment
Slippery sun salutations! These facts are blowing my third eye wide open, little crown! My knowledge is growing and my mind is getting stronger
I'll be super little Sora soon
Let's keep going then
What do you say, little yogis? Yeah! More amazing facts coming right up! Let's move on to another type of practice called Transcendental Meditation and find out all about it
Transcendental meditation is a simple yet efficient way to settle down the mind and induce a state of relaxed awareness
Transcendental meditation comes to us from the ancient Vedic traditions
During this meditation, we breathe normally and simply focus on a mantra
These mantras are from powerful texts and have a profound effect on the mind and body
Transcendental meditation needs to be practiced twice a day for 20 minutes or so
How do we practice transcendental meditation? To practice transcendental meditation, we sit in a comfortable position with closed eyes and silently repeat a mantra
It's the sound of the mantra in your mind which initiates the calmness and peace within you
You don't need to erase any unnecessary thoughts before starting the meditation
Instead, you simply observe them and then let them go
Your focus is completely on the mantra
Which mantra should you use during transcendental meditation? The selection of a mantra is done by a certified transcendental meditation teacher who selects a mantra especially for you after talking to you
In fact, the instructor assigns the mantra only after observing the personal characteristics of an individual
They also ensure that you follow the technique correctly
You might be wondering why we need to learn transcendental meditation from a professionally trained teacher
Well, this technique needs to be done under supervision so that the practitioner learns the meditation correctly
Once learned, transcendental meditation can be done with great spontaneity and in a natural and effortless way
The instructions are designed according to the requirements of each person
After four consecutive meetings with the instructor, you are initiated into the practice
Let's check out the benefits of transcendental meditation
Transcendental meditation is practiced by millions of people all over the world
It minimizes anxiety, reduces stress, and lowers blood pressure
Other practices of meditation require long-term effort
But with this meditation, one can notice the benefits within a few days
It strengthens immunity and increases metabolism
It reduces the symptoms of depression, and can even cure insomnia
Transcendental meditation has even helped autistic patients as it's successful in curing autism spectrum disorders
Even people suffering from Alzheimer's have benefited from transcendental meditation
Just a few minutes of quiet relaxation can leave you mentally and physically refreshed
Your relationships start improving
You excel in every front of life
The deep psychological rest of this meditation can do wonders for you and those all around you
Double wow! That's what I call learning! Can we hear more, Lil' Quown? If you insist
We insist! Alright then, if you're so eager to learn more, let's get to it
If you love what we've learned so far, these next facts will leave you electrified
Spiritual knowledge! Here we come! Another powerful practice is called mindfulness meditation
Let's find out more about it
In mindfulness meditation, we concentrate on our breath and gradually shift our focus to our consciousness, while being aware of surroundings all the time
We enjoy the bliss of the present moment and without being judgmental about the past happenings and future plans
Mindfulness meditation brings unresolved issues to the surface
Once troubling issues come to the front, the calm mind seeks the answer from the subconscious mind
We introspect these issues without any attachment and do not judge them at all
Once we detach from them, we experience immense calmness, peace and happiness
We patiently accept the ways and measures suggested by the subconscious mind and move on
After that, your awareness shifts towards the present
In this way, your inner pool of peace remains unaffected by any turmoil of life
The worries about the past and future become less and less
You become happy, healthy and stress-free
How do you perform mindfulness meditation, you ask? Well, let me tell you about it
To practice mindfulness meditation, you need to select a room or a corner that can provide you with a quiet space
There, you can hang something that inspires you or even burn incense sticks or candles to soothe your nervous system
You can sit on the mat with a soft cushion beneath you or you can sit in a comfortable chair
Sit in the upright posture
Your hands should rest on your thighs
Initially, the gaze can settle on the floor
Now, try to bring focus to your body, then gradually to your breath
Just keep breathing normally
Don't try to change the pattern of your breath
Slowly, you'll experience the stillness within and around you
Now, try to shift your focus deep within your consciousness
You will feel calm and centered
In case annoying thoughts bother you, don't try to forcefully push them away
Just observe them without being judgmental
They will linger there for some time and then they will leave you
Just remain mindful of your body, breath and surroundings, even your thoughts throughout your practice
Did you know that visualization can help you in mindfulness meditation? Mindfulness meditation can be practiced by using a technique called visualization, which means forming a mental image of something
Visualization enhances the level of consciousness and self-awareness so that you can focus your mind and raise the energy level in your body
Once the body relaxes and the mind concentrates, the visualization meditation technique is applied to engage the imagination
This practice has tons of health benefits, which include boosting immunity, relieving insomnia and reducing stress
Mindfulness meditation can help us in today's world
How does it do this? The best thing about mindfulness meditation is that it can be practiced anywhere at any time of the day
It can be incorporated in our routine, even when we're doing our day-to-day activities, like walking, eating or standing
For this, we need to do every activity in a complete mindful meditative mode
Mindfulness meditation focuses our mind towards positive thoughts and feelings
Nowadays, with our hectic lifestyle, we all end up overthinking and getting lost in thoughts
This is due to the negative information which quietly sleeps in our mind from all around us
Our subconscious mind stores these unwanted elements, and during deep sleep, our brain tries to store out this irrelevant information
As a result, we don't get proper sleep
The next day, we get up with a muddled mind and find even more chaos in our lives
According to mindful meditation, we need to be mindful about our body, breath and mind, then observe the events without judging or attaching ourselves with them
We try to reconnect with the rhythm of the universe
One can hear its pace only when one connects with the stillness of the inner consciousness
The best thing about mindfulness meditation is that it enables us to tap the potential of our subconscious mind, which even we aren't aware of
The only thing you need to do is earnestly practice and try to teach the brain to avoid being judgmental
Initially, you need a quiet space to practice, but as you master the technique, you can do it in any kind of surrounding
This practice will instantly recharge your energy level and give peace and quiet to the mind
Amazing
Amazing! That was a chakraful and a brainful
You know it, little folk
That's how we roll
We are the little yogis after all
Super cool little yogis ready to soak up more facts and knowledge, little crown
Let's get this spiritual journey going then
Let's discover another awesome meditation technique called breath awareness meditation
In this meditation, the complete focus is on breathing
If your mind wanders and deviates, then simply observe your breath and you can bring it back into focus
You must have noticed little yogis that whenever we're angry or scared, our breath becomes faster and shorter
But when we're relaxed, it becomes longer and deeper
That's because there's a deep connection between emotions and our breathing pattern
During breathing awareness meditation, we bring clarity, balance, and peace to our mind by focusing on our breath
Once our mind becomes relaxed, then it functions well
How should we do breath awareness meditation? Firstly, you should sit in a comfortable and stable place
It can be on the floor or in a chair
Close your eyes
You might feel sleepy
If so, you should practice with your eyes open
Or you can lower your gaze towards the floor
Now bring your focus towards your breath
Observe its pattern while inhaling and exhaling from your nostrils
Focus on the rising and falling of the chest and abdomen
Pay attention to the smallest sensations
If your mind wanders, don't try to force it
Be calm and quiet
Simply observe your thoughts for some time and then gently bring your focus back to your breath
Continue with the practice after some time and you'll feel relaxed and stress-free
Let's discover how breath awareness meditation can help us
Stress-related problems are increasing day by day, but breath awareness meditation promotes tranquility and inner stillness
It keeps our mind calm and balanced
The best thing about this technique is that it's very simple
We only have to watch our breath and while observing it, you shouldn't try to change it
Just continue to breathe normally
You'll find that your mind will disengage itself from the thoughts that don't matter and gradually develop the skill of doing things with awareness
Your power of concentration will enhance too
There'll be a surge in positive emotions while negative emotions will become less and less
Your ability to multitask will increase too
Sounds great, doesn't it? How long should we practice and when should we practice breath awareness meditation? Well, let's find out
In the beginning, you can practice for 10 minutes or so, but over a period of time, you can stretch it to 30 minutes
Breath awareness meditation can be practiced at any point of the day, but it just ensures that your mind and your other faculties are attentive
Avoid doing it if you're feeling sleepy or about to sleep
Interested? Let me give you a few more tips for practicing breath awareness meditation
Always breathe from the nose
If you're doing this practice with open eyes, then keep your gaze downwards
You can silently say these words to yourself that I'm breathing in while inhaling and I'm breathing out while exhaling
The moment you're comfortable with the flow of breath, you can stop saying these words and acknowledge the peace that comes through the stillness
Once you finish the practice, take a few moments and be with yourself before moving on with your day
Easy, isn't it? Paint me orange and call me a celebrity floor sign
That was something out of this world
There's more where that came from, little sacral
Count me in
I'm ready to get my learning on, little crown
You don't have to tell me twice
My seventh chakra is bursting with the knowledge to share
Let's get to it
Has anybody here ever heard of Kundalini Yoga? Of course
Meditation through Kundalini Yoga is a unique and phenomenal experience
It transcends the barrier of our superficial and hectic lifestyle
It brings peace and harmony to our core
It also does away with the habits which begins to control our lives over a period of time
It cleanses our minds from deep within and helps us stay completely in the present
It shows the path of the union with cosmic divine powers and allows us to live in complete harmony
Sounds like a winner
How do we begin practicing meditation according to Kundalini Yoga? Sit in a comfortable pasture, in a quiet place
You can sit on the mat or a soft rug
Sit straight and partially cover your eyes with your eyelids, but slowly you can close more than that and allow a slight light to come through your eyelids
Relax your body but ensure that you neither sulk nor slouch
Sit up straight
If you can't hold the posture for too long, you can place a small pillow beneath you as it'll ease the pressure on the lower back
It's important to keep your spine straight because it plays an important role in controlling and coordinating our nervous system
Now notice your breath
Try to focus on each inhalation and exhalation
Generally we breathe 14 to 16 counts per minute, but you can lower it as you practice
It has to be very gradual, steady, and should happen consciously
While meditating, you can chant any mantra of your choice which should synchronize with your breath
Soon it will become rhythmical
This will erase any unnecessary thoughts clouding your subconscious mind
And in case your mind loses focus, try to concentrate on your breath and mantra
Initially you can do it for five to eight minutes and later on with practice you can continue for a longer period of time
Which mantra should be chanted during Kundalini meditation? Let's look into it
Usually Sat Nam mantra is used by the practitioners of Kundalini yoga
Sat means truth and Nam means identity
This mantra is a pathway to inner consciousness, but one shouldn't confine to any word or language
It's better to just chant words from your faith or anything which elevates your mind and soul
It's important that they should provide the vibes of positivity, happiness, and peace
Chanting has a very special effect on the brain
It energizes your chakra system and opens up the blockages where you've been holding your fears, worries, and anxieties
Roads can be many, but the final destination is the one that is of bliss, happiness, and peace
Remember little yogis, your awareness of breath is very important while chanting your mantra
Almost all the types of meditations focus on the flow of breath
Some may suggest some specific pattern or elongate the length of inhalation and exhalation, but breath remains the focal point of the practice as it is deeply related to our energy level and mood
Always follow the guidelines as suggested or learned under the guidance of a suitable instructor
Initially, if you come across a problem in doing breathing techniques, you can stop, you can take a break, and start fresh
When your breathing pattern improves with your meditation, it rejuvenates and enhances your metabolism
Your mind becomes calm and learns to be at ease
Meditation is an amazing way to change your life for the better
And that takes us to the end of today's yoga class
What did you think? Talk about a chakra to the system
My third eye's really been open today
Mine too
This is the best yoga school ever
I wouldn't trade it for anything else in this world or any other world, right? Exactly
Our little crown is the best instructor a little yogi could possibly hope for
That's right
Let's hear three cheers for a little crown
Hip, hip, hooray! Hip, hip, hooray! Thank you, everybody
Teaching you was my pleasure
Until the next time, namaste
Namaste
Audio:
Subtitles:
Fast Wisdom with Bliss: The Story of Yoga
Wilbur's conspiracy theories: Ufos
Earth Day
Quick Wisdom with Bliss: Unconditional Love
Hanuman Mantras
Quick Wisdom with Bliss: Sacred Geometry
Wilbur's Conspiracy Theories: Ancient Technology
Quick Wisdom With Bliss: Buddhism In 30 Minutes
Lil' Yogis: Learning to Meditate
Lil' Yogis Yoga Class: Just Like You