Transcripts
1. Mindfulness & Meditation Retreat Intro: Hello, Skillshare community. My name is Alina and I'm the founder of peaceinside.me
online retreats. Together with many
talented coaches from around the globe, we create self-healing
and spiritual journeys that you can do in the comfort
of your home. Our retreat is designed
for you to slow down, take a look inside,
ask yourself some questions, and really spend
some quality time with the most important
person in your life - you! We collect meditation and
mindfulness tools from different cultures and eras and put them in an
easy-to-follow sequence. That way, you have
a variety of tools because different things are going to work for
different people. This transformational journey is designed for any kind of
experience whether you already have meditation in your practice or you never
meditated in your life. If you are a
mindfulness newbie, this is a great place to
embark on your journey. If you are seasoned in
meditative practices, this is a great way to
deepen your experience. The results of this
retreat are going to be different for each
and every one of you. Even more, if you are taking this repeat over and
over and over again, you are going to have different results
every single time, depending on what's
going on in your life and how you're feeling
emotionally. As you're discovering yourself
from practice to practice feel free to share
your experience and ask me any questions
you might have. This retreat has three parts. In each part we focus on
different healing modalities and different aspects
of inner balance. In the first part,
the Disconnect To Reconnect module, we really focus on
movement and breathing. In the second part, we find our mind
and body connection through journaling
and movement exercises. In the third part, we go into deep relaxation mode
with the help of yoga Nidra meditation,
restorative yoga, and a sound healing bath. After each part, there will
be a little project for you. After the first module, we
offer you affirmations and self-love tools for you to explore on your own
in the next 30 days. After the second module,
we provide you with 30 inspiring self-discovery
journaling prompts. And after the third
module, there is 12 steps of gratitude
practice. And before we get started, I invite you to take some time and set your
intentions for this retreat. Maybe close your eyes. Take a deep breath. Really think about what it
is that you need the most right now. Do you need to reset
your mind and body? Relax and let go? Are you looking for an answer? Do you feel lost? Do you need some
emotional purging? Whatever it is for you just take a moment
to track your thoughts. Really open up your
mind before you go into your spiritual journey. And without further due,
let's get started!
2. Morning Affirmations & Mantra Chanting Meditation: Thank you for being here today. My name is Justin, and I'm extremely
grateful to lead you through this Spinoza flow. First, I'd like to start
off with finding your tall, comfortable seat, taking a
moment here to get grounded. If I could find your
hands resting on your thighs and flip them so
the palms face the ceiling. This gesture of reception. Go ahead and soften the gaze or close the eyes
if that's okay for you. Take this moment to
connect to your breath. Bringing your awareness,
your attention to the flow of air in
and out of your body. Begin to notice and become
more aware of your breath. As we at first find stillness. But notice what happens
to the breath as we begin to move and flow. Taking this practice
and awareness with you off of the mat and chill
the real practice of yoga, which is our lives. Noticing throughout your day. Breath slows down or
even stops completely. Gently remind yourself
I am breathing. On. Come back to your breath. Allowing this breath
to bring you back to center, back to balance. Find peace internally in the body, mind, and spirit. Stay. I like to focus on
really loving yourself. Finding this Self-care
through self-love. Realizing how beautiful
your really are. And even though you
are so much more than this vessel carries your light, it's truly begin to love
the skin that we're in. Grow taller and
lengthening the spine. Lifting out of yourself, drawing the shoulder blades together and then sliding
them down your spine to send the heart a bit more
forward and up so we can leave with love,
especially for ourselves. Allowing the lungs to
move forward and up. We begin to breathe into all
four corners of the lungs. Continue to breathe here. And every time you inhale, say to yourself I am. Every time you exhale
to yourself, beautiful. Inhale to say I am. Exhale to say beautiful. Iep is going funding
this month right here. Come back to feeling grounded. Whenever voice perhaps in your mind that roommate
tells you otherwise. You can come back to this
month that I know the truth. I am beautiful. That for the next
several breaths here, begin to believe it. Going to find one
more affirmation. Before we begin. Every time you inhale, say to yourself I am. Every time you
exhale, say E naught. I am repeating it over and over. Until your soul believes it. I am. Enough. Few more brats. This affirmation like to chant the together to Samantha you today you can simply listen or chant
along if you would like. The Sanskrit
translation is roughly, let us be together. Let us be nourished together. Let us radiate truth,
the light of life. Never shall we denounced anyone
or entertain negativity. Peace, peace, peace. Afterwards. We'll take that into
the month or the OEM to really awaken and recognize the divinity within
ourselves in one another. Again, you can sit
the listening, chant along if you know it. Again, you can listen. You can chant the
month at home with me. Big breath in.
3. Self Love Vinyasa Yoga Flow: Take a big breath
in through the nose and a breath out for the nose. During the vibrations
in the body. The eyes are closed slowly begin to open up the eyes and
come back into the space. If you have your legs cross, take them out in front of you. Just give them a little
bit of a shakeout and then switch the
crossing of your legs. Slowly. Ground yourself. The feet to the sitting bones, hands back on the
thighs, palms face up. Breathe in. Eval. Let's slowly work
our way up the body. Find yourself anchored
in the sitting bones, feet and the legs. You can turn the
palms back down. We're going to find
some hip circles, aka soupy circles in the hips. Inhale to circle the hips, all the way back. Exhale to come forward. Inhale, come on back. Exhale, come on forward. Let's take this a
few more times. Inhale, circling the
hips all the way back, trying to draw that outer
edge of the circle. The element here. The second chocolate,
which deals with the hips and pelvis
physically as water so you can make your
movements nice and fluid like might've been
Get your head, neck, and chest into it. Let's take another circle. On the breath. We'll start to take
it the opposite way. Inhale, circle their
hips all the way back. Exhale, come forward. If you'd like to
soften the eyes, are close them here, you can certainly do that. Let's begin to stir the pot
here of our own potential. And the hip space, giving me our creativity. Emotional center
here in the hips, making sure this channel
is open so we can properly process these emotions, have that compassionate
conversation, and then let it go. Nothing energetically
getting stuck here. Let's take this a couple more
times in this direction. You can make these
smart goals circles as large or as small as you'd like. Come on back to center. Lengthen the spine. Breathe in, reach
the arms out and up. Breathe out. Left hand down, right
arm up and over. Side body stretch really pushed the right sitting
bone into the ground. Or if you're sitting on something
like I am really anchor the right sitting bone down and reach breathe into
the right side. I have to be sitting
on blocks if you'd like to sit on a pillow, bolster or books, even it
could do that as well. Take another breath in
and another breath out. Slowly using the oblique
muscles here to rise backup. Slowly exhale, take it
to the opposite side, right hand down, left
arm up and over. Anger. That left sitting bone
next to the right. So the hips are
neutral even here, you can really find
the stretch from the hip to the fingertips. Breathe in, breathe out. Slowly, inhale. Find the guts to
rods above it all. Catch the love, catch the
light to bring it into your heart center is take
that two more times. Inhale, reach the
arms out and up. Catch all that joy and bring it into your heart
center one more time. Inhale, reach the
arms out and up. Exhale, bring it on it. This time inhale, reach
the arms out and up. Slowly, exhale, come up
and over into all fours. If you were sitting on anything, you can gently move
it to the front of the mat that might come into play later
on if you need it. And then slowly find
yourself on all fours. And it takes some rounds
of cat and cow first, let's firmly establish our
connection to the earth. Notice that the weight
is more in your wrists. Try to shift it to
your fingertips, turn the arms outward
and this is called external rotation
to the biceps face, the front of the mat,
the elbows to the back. Really get the tops
of the feet into the ground and push
that baby toe down, even inhale, drop the belly, send a tail back and the heart. Exhale. Push the ground new way, round. Inhale, drop the
belly, tail back, heart forward, breath
out. Two rounds. Keep this going here. Rolling through cats and cows, keeping this beautiful link between the breath
and the movement. If it feels right to
tuck the toes to stretch the soles of the feet
and the toes as well. You can, you might do that. There's also an option to turn your fingers out 90 degrees, but then the rest, you may even turn it all the way around. Continue to breathe,
and continue to flow through your cats and
cows undulating the spine. As we warm up this vessel, this beautiful vessel we have
for our moving meditation. After the next time, you exhale and around
the spine for cat pose, slowly come back to
a neutral spine. Lift the rest if you have it. On, tuck the toes, push down into the feet and
slowly rise all the way up. I'm going to turn so
I can face you here. I'm going to take a few
rounds of breath of joy, inhale, gonna open up
the arms really wide. You can look forward, you
can look up, exhale, cross. The right arm over the
left as you give yourself a hug and sit back,
hips, two heels. Breathe in, open up, fully. Open up your heart
to love, exhale, to give yourself a hug again, left arm over the
right this time and open up the back of the heart. Inhale, open up the front, exhale yourself that love
as you bring it out in. We're gonna take this a few
more times on each side. Use your inhale to unfold, to stay open, exhale
to bring it in. Keep switching the
crossing of your arms each time and stay on the breath. One more time on each side here. Breathe in and open up out supreme that self-love
in nice and tight hug. After the next time you inhale
and come all the way up, you can bring the arms up and slowly come back
over onto all fours. Shift the hands forward about
the length of your hands. Tuck the toes, lift the knees and arrive in
downward facing dog. Going to take a moment to find a little bit of a
measurement here. From your feet, from your legs, unfold into plank and bring the shoulders
right over the wrists. You might need to adjust
your feet to find this nice slope
down the back body from your crown to your heels. Breathe in and breathe out. Inhale to stay. Exhale. Lift the hips back up, downward facing dog, begin to peddle out
through the feet, bending through the knees, straightening one leg as you bend the other, take your time. Move on your breath here. You can shake the head. No. Nod your head. Yes. If it feels better if you have any
issues with your wrist, you can take ox or
books and place your hands on top so it's
a little less rusty. And your downward facing dog, once you've it,
feel open the legs, bring the legs the stillness. Bend the knees slightly and some the hips a little higher. In your downward facing dog. Breathe in here and read out. Slowly. Come forward. Plank pose on the breath in. Breath out, drop your
knees, tuck the toes, bring them together,
those big toes and sit all the way back. Child's pose, forehead
to the ground. Or if I need to grab
a block or a book and place it underneath
your third eye, your forehead, you can do that. It can even take the
news a little wider here about the width of the mat. And breathe and
your child's pose, come back to the earth. And your child's pose, if you'd like to give the hips a little wiggle side to side, you can certainly do that. Breathe in and breathe out. Inhale, exhale. Slowly. Come on back to all fours. Hands forward, toes tucked. Lift back up to
downward facing dog. Slowly lift your right leg
straight up to the sky. This is three-legged dog. Drop the left heel, bend the right knee and open up the hip just a little bit here. Can lift the right
knee higher in place the right heel closer
to your glute muscles. Breathe in and breathe out. Inhale, square the hips off. Look forward, slowly. Bring the knee in
towards your face and step the right foot
in-between your thumb. Drop the left knee
to the ground. On tuck the toes, push down and reach forward
and up for underneath Santa, crescent moon lunch
soft in the shoulders. Push the right foot into the ground to activate
your right hamstring. Push the left foot
into the ground to activate your left quadricep here and try to find the four
corners of the right foot, big toe, little tilde
and both sides of the hill or anchored down. And it's almost like
they're magnets on your inner thighs. Energy down. And sound here really
allows you to rise, breathe in and breathe out. Inhale to stay, exhale, to slowly bring the hands
back down to frame. The right foot. Talked about toes. Lift the back knee, look home. Step the right foot to meet
the left, invalid facing dog. Slide forward. Polite. Shoulders over the wrists, softly dropped the names. Slide the shoulders forward
just beyond your wrists, keeping the elbows by your ribs as you slowly
lower down with control. The Earth. Flip the feet, slide forward
and up for Baby Cobra. Now, you might look forward today or you can point the crown forward and find a
neutral cervical spine. Bring the elbows in
closer to your ribs. Push the feet down so
you can lift that hard, Breathe in and breathe out. Inhale slowly. Come on up, hands and knees. Tuck the toes, lift back
up, downward facing dog. Resets, recalibrate here and
reconnect to your breath. Inhale. Exhale. Lift your left leg high, bend the left knee, open up the hip, drop the right heel, send that left knee
a little higher. Breathe in and breathe out. Square the hips off. Take a look forward
the knee towards your nose and step the left
foot in between your thumbs. Software more right
knee to the ground. Tuck the toes, rise, pushed down to rise up. On Janae asana, we're finding a little stretch in the
right hip flexor here. The psoas breathe
in and breathe out. You might find a turning of the palms to the back of the mat that would gently depress the shoulder blades
down the spine. Little anatomy here today, breathe in and breathe out. Stay for the breath in, breath out, hands down. Tuck the back toes, lift that back knee. Engage forward into
your potential. Breathe in, breathe out. Come on back to
Downward Facing Dog. Forward into plank pose. You can drop the knees, heel again, or you
can remain in plant. That's your choice and
listen to the body, listened to the breath. Slide the shoulders
forward either way. The elbow, straight back
and lower all the way down, flip the feet, slide
forward and up cobra. Now this time, you may elect to lift a little higher
or you can stay low. Your practice, your choice, and may be different
today than yesterday. Breathe in and breathe out. Slowly. Come on back to all fours, then back to
downward facing dog. This time, lift the right leg, take a look for and
we're going to step the right foot y outside. The right-hand. Blue, the right tricep
to your right thigh. Push them against one
another so you can twist open. Finally it's open. Twist to the left here. Breathe in and breathe out. One more breath
here, in and out. Use the following
inhale to remain. Exhale. Come on down, step back,
downward facing dog. Left leg high. Look forward. Step the left foot wide, outside the left hand. Left tricep glue to the thigh, push them against one
another so you can twist to the right. That heel back and we
stayed forward, breathe in. And breathe out one more time here you can look to the right. Maybe you see your
thumb on the sky. Either way. Inhale, exhale, come on down. This time. Step the right foot up, outside, the right-hand,
heels in, toes out. So I'm gonna find a squat. I'm going to turn to see
you can see your squat. Get the tailbone
underneath you and allow the triceps in the elbows to
really open up your thighs. You might find stillness
here where you may elect to sway a
little side to side. Again finding that
watery like quality, your hips breathe
in and breathe out. Slowly. Inhale, come back to center, exhale, bring the hands
back to the earth. Step the right foot, back. Step the left foot to meet
in downward facing dog. Breathe in. Breathe out. We're gonna take a nice slow
walk to the top of the mat, feet, to the hands. Take your time. One meditative step at a time. This journey about
each individual step. Once you're at the top, try to balance the weight between the right
and the left foot. Find the equitable
distribution of weight between the heels and the toes. You might rock back
and forth to find it. Once you've found your center, let your head and
the neck truly go. Grab opposite elbows,
have a gentle bend the knees and sway side-to-side. The elbows. Extend beyond the legs. Switch the crossing
of your arms, continued to sway side to side. Breathe in and breathe out. Come on back to center. Can let the arms go. Did the shoulders a
little bit shake out. Shake the head. No. Nod your head. Yes. Push into the feed,
bend the knees, take above five breaths
to slowly roll up. Stacking one vertebra at a time. Your head and neck will arrive. Last. Notice. If you're rushing to
judge, just simply notice. Once you have arrived, bringing the shoulders up by
the ears on the next inhale, exhale, we're on
the down the spine. Two more times. Breath and shoulders up. Outgrow it back down. Last time. Inhale shoulders up, exhale, roll them back and
down the spine. We're going to land
into Dawson and mountain pose at the
front of the mat. I saw FTE or clothes
come back to your feet to get grounded
and to find your center. Swayed forward and back. And or side-to-side. Gentle bend in the knees. Taking a moment here to set an intention for
today's practice. Using these yoga tools, mantra meditation,
affirmation, the flow. Find that self-care, self-love. How can you love yourself
just a bit more. Each and every day. Breathe in and breathe out. Slowly. Open up the eyes. Inhale. Asana, I prayer. Exhale. Bring the prayer
into your heart. Inhale, reach the arms
out and up again. Catch that love and light. Exhale, bring it all
the way through you. Tailed back, knees forward, hands all the way to
the ground, inhale, step the right foot back for a low lunge and gauge forward. Exhale, left foot reach
right, downward facing dog. Breed in. Flagpole is over wrist
exhale software, knees to the ground, inhale shoulders,
hold, exhale lower, just halfway down,
elbows 90 degrees. If you can flip the feet for king cobra, lifting your heart, exhale slowly, come on back, tuck the toes and lift the
hips downward facing dog. Breathe in. Lift the right leg high. Breathe out. Bend the knee, open up the hip. Inhale, square the hips
off and look forward. Exhale to step the right foot wide outside the right hand, inhaled, left foot
outside of the left hand. Bring the heels and the
toes out and squat. Tailbone underneath you. Elbows opening up the thighs, breathe in and breathe out. Powerful legs. Lift you all the way up. Exhale, step the feet back
underneath your hips. Inhale here. Exhale to fold at the hip joint, bringing this love through
your entire being hands down, left leg back inhale
to look full. Exhale, downward facing dog. Breathe in. For Plank
pose, breathe out. Drop the knees, inhale, shoulders forward,
exhale halfway. Inhale, lift up for king cobra. Exhale, come on back to
downward facing dog. Inhale the left leg high. Exhale, bend the knee, open up the hip. Inhale to square the hips off. Look forward. Exhale to step the
left foot wide. Inhale, step the
right foot wide, heels and toes out
on your squat. Breathe in and breathe out. Second round is much
like the first. Push down and rise all the
way up on the breath in, breath out, step your feet
back underneath your hips. Inhale, exhale to fold. Inhale, step the right foot back and look forward into your
light into your potential. Take a step back,
left foot meets right downward facing dog. Inhale, Plank pose. This time, you can drop the
knees or you can stay in plague on the exhale, Inhale shoulders forward,
exhale lower half, way down, flip the feet and lift up for either king
cobra or upward facing dog. Exhale. Downward facing dog. Breathe in. Right leg high. Breathe out. Bend the knee, open
up the hip, inhale, square the hips
and look forward, axial to step it up. Inhale, left foot wide, heels in, toes out
and squat this time. Let's sway it from side to side. Breathe in. Breathe out. Come back to center. Use the inhale to rise above. Exhale, step the feet back
underneath the hips inhale, stay, exhale to fold. Inhale, step the left
foot back, exhale down, dog, inhale, Plank pose. Exhale to stay. Or you can drop the
knees either way, shoulders forward, breathe
in, breathe out halfway. Inhale up dog or stick
with king cobra. Exhale down dog, left leg high. Inhale, exhale, bend the knee, open up the hip, inhale, square the hips off
and look forward, exhale to step that
left foot forward, inhale, step the
right foot forward, exhale heels and toes
out and find a squat, stay and sway, or
remain Emma, center. Breathe in and breathe out. Come on back to center. Come up to stand. Step the feet back
underneath your hips. Sit down like you're in a chair, would could toss
in a chair pose, drop the heels into the ground. You can get a little
lighter in the toes, tailed back, knees forward. Lift your heart, breathe
in and breathe out. Continue to sit in chair. The heart lifted. And a reminder that even when
things a little bit harder, you can still love yourself. Come back to the breath here, breathe in and breathe
out last time. Inhale, stay with it, and exhale one more time. Breathe in, breathe out
and fold, letting it go. That's over. Lift halfway, bringing
the hands to the shins, send the tail back in
the crown forward. You're using your
hamstrings here, not your low back. Using your strong,
powerful, beautiful legs. Breathe in and breathe out. Stay for one more
inhale, exhale to fold. You can step back to plank. You can jump back to chunk that you wish would bent elbows, shoulders forward, then
lower, halfway, Up Dog. Come on back to down dog. Now these Vanessa's
are all optional. So feel free to skip
any or all of them. Breathe in here Down Dog. Breathe out. Lift your right leg. Take a look forward. Step the right foot
in-between your thumbs. If it didn't quite make it, you can heal until
the foot forward. You can use your hand
and bring it forward, seal the outer edge
of the back left foot than that right knee, just over the ankle. Circle yourself
open and arrive in his power pose of warrior to the right heel
would cut your back, left foot and a half, and the hips are
underneath the shoulders. Find your gaze staring over
that right middle finger. Breathe in and breathe out. Inhale to lengthen the right
leg pivot on the right heel. Now their feet are parallel. Find a prayer of a sky. We'll call this flying lawyer. Take a side bend to the left. Slowly come on up
through center inhale, exhale, take the side
bend to the right. Inhale, slowly. Come on up, open up the
arms nice and wide. Give yourself a hug. Right arm over the left. Tight, tight hug. Breathe in and breathe out. Pivot on the right heel, turn the right toes out, bend the right knee, and slowly open yourself
up to your own strengths. Your own confidence
in his power pose, breathe in and breathe
out that the right palm reach forward and then reach up sliding left hand
on your left leg. We call this peaceful
wall or your funding, that beautiful
internal piece here. Take another breath in. On the breath out. You can cartwheel the hands
down back to a low lunge. You can step back to plank
and take advantage IASA, you can skip it and
slide right into downward facing dog if you
need to drop your knees, duties have been ya
says, Please do that. Honor your body and
honor your breath. We're going to meet back
in downward facing dog. Breathe in and breathe out. Lift your left leg. Take a look forward,
see where you're going. Let's see the path and then
begin to know the past stepping that left foot
in-between your thumbs, it all the way up there if
it didn't quite make it seal that back right foot
down about 90 degrees. Bend the left knee circle open
to all the possibilities. As you land in your warrior
to hearing your power pose, you'll be pushed the feet into the ground and almost
energetically bring the feet together like you're
trying to bring the Earth's together so that your inner calves and inner
thighs are fired up here. Breathe in and breathe out. Lengthen, pivot, catch a prayer. Flying warrior. Take a side, bend to the right. Slowly inhale, push that knee into the ground
or use your guts to rise, exhale, take it to the left. Slowly inhale, come on up. Exhale, take the arms. Why? Give yourself that hug? Switch the crossing left arm
on top, tight squeeze here. Tight hug and lift the elbows to the height
of the shoulders. Breathe in and out here is
you find the self-love. Haven on the left heel. Turn your left toes out, bend the knee, breathe in. Breathe out. Open yourself up. Well, we were to
inhale and exhale. Flip the left palm, reach forward and reach up to find your
peace for walling. Breathe in. Breathe out slowly
cartwheel the hands down, step back into plank. Take a vignette ASA, with or without the knees. You're a choice after upward
facing dog or king cobra. Come on back to
Downward Facing Dog. Second, third round. Start the same as the first. Lift the right leg high, look forward and step fold. Take that time if you need it, then set up your
base of operations. You can open up from
place of integrity and land back in your world
we are to breathe in. Breathe out. Take it to center,
flying warrior. Side, bend to the left. Inhale, find the guts here rising up and take
it to the right. Inhale to come on up. Axial, take the arms
really wide here. Give yourself that tight hug. Elbow, set the level of
the shoulders and breathe in and breathe out this time are to take it
to the back of the house. So turn the left toes out. Bend the left knee. Open up. Your two. A moment here. Reflection. As we look at what's
behind us in the past. Noting those moments where we didn't quite love ourselves. Noting what happened
energetically. The body. Breathe in and breathe out. Slowly. Bring the left forearm
to your left thigh. Reach the right arm
up or over the ear. Option here. For option here your choice. Try to put as much weight in the back foot as you
have in the front, remaining back from
the right foot twisting from the left. And the form here is heading to the left and the thighs
heading to the right. So they're going in
opposite directions. You can twist a little deeper, breathe in, and breathe out. If the right arm is up, jelly, bring it over your ear, sweep it past your face. Parallel defeat, and find a
wide straddle, forward folds. Find some stillness here
as you let the crown of the head release
towards the ground. Breathe in. Breathe out. Slowly. Take it to the
front of the house. Low lunch. We're going to rebuild
perhaps ourselves. From the ground up
our mental game, seal the outer edge of the back left foot about 45 degrees, slowly begin to
lengthen the right leg. The right-hand will slide
up your right shin. Left onto the sky triangle pose. There's a leaning back of
the shoulders, aka backbone. There's a twist to wrap the right ribs
underneath the left. And maybe with this new twist, you find new insight. Breathe in and breathe out. Slowly. Begin to
bend the right knee. Slowly. Bring it back to
peaceful warrior. Breathe in and breathe out. Stay here as you inhale, exhale to cartwheel the hands down and take it away
through a vignette ASA, or you can skip it
all and just come straight back to
downward facing dog. That's your choice once
you get back to down dog, breathe in and breathe out. Lift your left leg. Look forward. Step it in between your thumbs. Seal the deal on the back foot, bend the knee, circle open, land in your wall
where you're to breathe in and breathe out. Lengthen the leg,
pivot on the hill, flying war-weary,
capture prayer. Take a side, bend to the right, pushing the hands
against one another. Find my guts here to rise up. Take it to the left. Inhale, to slowly come back up. Exhale open, nice and wide. Give yourself that hug. Which in the crossing
left arm on top, elbows high tightened
that squeeze, breathe in and breathe out. Pivot on the right heel. Bend the right knee, open up the arms
when you're ready. Find your warrior
two to the back. Finally, it's time
for this reflection. As we stand in our power, our confidence, breathe
in and breathe out. Let's do this work in the
past forearm to thigh, left arm up over the ear. Your choice? Soft in the shoulder
blade into the socket. If you went over the ear and again find the forum heading to the right and the thigh
heading to the left. You can twist perhaps
a little deeper, breathe in and breathe out. If the left arm is up, slowly, bring it over the ear, then everyone's sweep
at pasture face, parallel feet and find
your wide straddled forward fold the head
and neck be heavy. Bend the knees slightly, and breathe in. Breathe out. Slowly. Walk to the front of the
mat for a low lunge. Rebuilding from the ground up, seal the back foot
about 45 degrees. Left hand slides up the shin as you push down and
slowly rise, rise, rise, Letting your
right fingertips be the spire at the tip, tip, tip of your
tallest new building of a beautiful vessel. Breathe in and read out, stay with it here. Leaning back, the pelvis is
generally going forward, the shoulder blades moving back, but really find the left
wigs underneath the right. Getting a new perspective. Another breath in and another breath out
stage you inhale, exhale, bend the knee and
slowly open up to peace. Breathe in, breathe out. Cartwheel the hands down. You can take it
through within IASA, plank, shoulders forward, shut that lambda, knees down or not Up Dog or king
cobra, your choice. And then take it back
to downward dog. This is the last round, right way to rise
when you're ready, take a look forward.
Step forward. It starts the same. Seal it, bend the knee, open up, arrive in
your own power. Breathe in and breathe out. You get through
center applying rule where take a side
bend to the left, inhale to come on up and
then take it to the right. Slowly come on up. Open up, nice and wide. Crack your heart wide-open. Take the right arm over the left and give yourself that hug. Elbows lifted, breathe
in and breathe out. Pivot on the left
heel, bend the knee. Open up. To this time. If you'd like to stick
with what we did before, you can bring the
forearm to the thigh. If you want to go
a little deeper, you can bring your
hand inside the foot, maybe placing a book
or a block inside that left foot if you
need optional here. For a half bond. Option one arm up
to over the ear, 3.5 bind getting your
left hip crease. The right forearm gently
guides the pelvis forward to that tailbone
is underneath here. And if you have the
left-hand side. The leg, the leg pushes
against the arm. The arm pushes back so you
can twist, twist, twist, breathe in, and breathe out. If you have a bond, let it go, then everyone bring the right
arm up and over your ear. Sweep it pasture phase, wide, straddled forward fold. This time starts to bend your knees and take
it side to side. Finding the stretch of the
inner thighs into the hips. As we find the watery element
here in the hips space, breathe as you do this. Then slowly take it to
the front of the house. Low lunch, seal the outer
edge of the back foot. Push down and arrives
to triangle pose. If you'd like to take
a half fine here, left hand reaches to the right
hip crease and once again, pelvis underneath
you and lean back. It's an offering,
not a requirement. Your left hand could
be in the sky. Wherever you are. Take a big breath in. Big breath out. Release the half bind
if you've got it. Bend the knee. Place the right hand either on a block or a book or you can have your fingertips
to the ground, step into the right foot for half-moon RNAs and that Asana. You could bring your
left hand to your hip to really stack that
left hip over the right. You can bring it to the sky. Look down. We can look to the left butt, flex those back
left toes towards your face to really activate
this inner left thigh. Push the big right
toe into the ground. Breathe in and breathe out. Inhale to stay, exhale
to currency like you've just met the Queen left with behind the right and bowed down, inhale, rise, or the hostile, hostile Aleppo meets
right, switch. Right foot behind the
left-hand courtesy. Come up to stand right. But inside your left
leg for tree pose, you can have the
toes grounded and be at the ankle, could
be at the calf. You can use your
right hand and place the foot inside
your inner thigh. Either way. The foot pushes
against your lay, the leg pushes against the foot. Find that neutrality
in the hips. And then you can find a prayer. You can do any arm variation
that costs you today. If you'd like to find a mood
that you're beautiful tree, if I want to add some movement to it, you could
certainly do that. Be free here, breathe
in and breathe out, stay with it. Inhale. And exhale. Slowly. Bend the left knee and bring it to the
height of your right hip. Option one, open
up the hip here. You could bring your
left hand to the sky or option to take your two fingers, get the big right tail, and take your heel out to the right or left-hand
might remain on the hip, prioritize the
lengthening of the spine versus this right leg
wherever you are, breathe in and breathe out, inhale to stay,
exhale to let it go. And currency right
for behind the left, we've had enough come on up, inhale or the hostile excel to switch Left
Behind the right, bring the hands to the earth. Step the left foot onto the mat, heel and toe out, right foot. Come on down to a squat. Option one, remaining stillness, option to sway side to side, or option three,
bringing the hands down, step your feet
back onto the mat, and try Bokassa, Anna Crow pose. On the back of the triceps. Look forward, shift
the weight to the fingertips and maybe
just come to the toes. That's it. Well, maybe you lift
off the ground, connect the big toes and bring the heels closer to your butt. Breathe in and breathe out. You can slowly come back down. If you really want
to practice this, engage your core
and your legs and jump back to Chapter longer, Up Dog, Down Dog. If you're on a squat, just bring your
hands to the ground. Step the feedback. Take vignettes TO or skip it, and we'll all meet in
downward facing dog. Either way. Once you get back to down dog, take a big breath in. Big breath out. Last time through
Yogi's left leg high. Look forward, step
forward, you know it now, open yourself up and
land in your warrior to breathe in. Breathe out. Take it to center. Flying warrior. Take your side,
bend to the right, inhale to come back up. Exhale, take it to the left. Inhale slowly come back
up, exhale arms out, wide, cross left
arm over the right. Result fat, juicy hug. Breathe in. And breathe out. Pivot on the right heel, turn the toes out, bend the knee, and
open yourself up. As you find more, we're two
to the back of the mat. Once again, your choice
for formed the thigh or hand inside the
foot, left arm up, over or half outbound, opening up that shoulder
a bit if you need again, this is an offering,
not a requirement. If you need forearm
to your thigh, stick with that and have the right palm open
to the ceiling, an extension of your
heart the poem is, so we'll work to keep
our hearts open. Breathe in, and breathe out. If you have the half
fine, start to let it go. Your sweep and pasture phase
wide straddled forward fold. We're going to take and
hip to hip, inner thigh, two inner thigh needs to breathe as you do
this. Sway it up. Come back to that water. Equality, breathe in. Breathe out. Take it to the front
of the mat. Low lunch. Setup for your triangle pose. Push down and lengthen. Slide the hands up the shin, and reach for the sky. Optional half bind here if you wish to get the hip
crease and gently guide that pelvis forward and lean back or
just be free today. Breathe in and breathe out. Slowly. Take a look down. Bend the left knee, left hand to the ground or to a
prop, step into it. Half-moon artists and
that I sent out this is like triangle with a different
orientation that gravity, the energy still shoots out in all directions as
you stack the hips, stack the shoulders, and utilize your inner
thighs here for balance. Contrary to popular belief, our inner thighs are
our best friends. Breathe in. Breathe out. Stay here for another
breath in and out. Use the following
exhale to currency Left Behind the right
and bow the head down, push into the feet and rise
or to the hostess enough. Switch. Left foot
behind the right. Come on up for tree pose. Left foot inside the
right leg, toes grounded. Half. Inner thigh. Prayer. Any arm variation
you wish today? Make sure the hips
are nice and neutral. And breathe in. Breathe out. Bring the left knee at the
height of the left hip. Again, your choice to modify could even keep the
hand on the hip or to the sky, or take the two pieces fingers, get the big toe and send
the heel out to the left. Once again, prioritize
a lengthening of the spine versus this left leg. Keep a gentle I would advise either way breathe
in and breathe out. Stay with it. Inhale, exhale to currency, let it go inhale
to rise or hostile Asana exhale right
for behind the left, hence to the ground. Step the right foot wide, heel into out left foot wide
and come back to your squat. Finding stillness. You can find a little motion. Or one more time
Crow pose, practice. You don't have to lift up. You can just put the
needs of the triceps, lean forward and just
get to the toes. If you're lifting the toes, bring them together and bring me heels closer to your butt. But maybe today you
need to remain in the squat. Get grounded. Wherever you are, breathe in and breathe out
during a squat, hands down, step back.
4. Cosmic Breathwork Meditation: What's up, everyone? My name is Andrew and
I want to first off, thank you so much for
joining me today. This is your posts yoga meditative experience here
at cosmic breadth journey, as I like to call it. And essentially, what it is is connecting deeply to our
breath, our life force. Breath is our CI, our pronoun. Different words,
different languages, forage, but it all
means the same thing. Our life force, our
spirit or soul. By connecting to the breath, we're able to reach non ordinary
states of consciousness, flow states and are able to, in the States we are in
deep rest and recovery, as well as it allows for
intuition to come through. It's a beautiful resting
state of mind that we can create for ourselves
through the breath. Today, for the next 30 minutes, we're gonna be
breathing together. And it's gonna be very simple. We're going to be
either inhaling, exhaling, are holding our
breath on the inhale or exhale. It's that simple. Now, your mind's going to want
to wander and it's going to want to think
about other things. And your job is
gonna be to bring your attention
back to the breath if you ever find
it somewhere else. Now, this is mindfulness. This is training your ability to focus and not be distracted. A win-win for sure. In doing this
practice and training the minds to focus on
one thing. The breath. That being said, are a key part of this exercise is gonna be activating
the diaphragm. The diaphragm sits between your stomach and the
bottom of your ribs. And the diaphragm. As we expand our
bellies outward, the diaphragm is going to lower, which creates less
pressure in our stomach and error is going to
flow into our lungs. And then the reverse
as we exhale, the diaphragm lifts up, creating more pressure in our stomach cavity and
therefore expels air out. So this is the key today is to be expanding the belly
on each inhale and contract in the belly on
each exhale to activate the diaphragm to create as much oxygen
intake as possible. That all being said. I want you guys to find a nice comfortable
seated position. Comfortable lying
down position rather. Just get comfy here, but not too comfy, but find a nice
space to spread out. Palms facing up or you can do one palm on your stomach
while on your chest, and prepare yourself for
a breathing experience. Take that moment to find
that space will begin. Just a moment here. As you get settled
into that space, just start to tap
into your breath. Start to tap into a long
deep, slow breathing pattern. Expanding your stomach
on the inhales for one in 234 seconds, holding up the top, and then exhaling
for four seconds. 4321, holding at the bottom of your breath before
inhaling for 4321. Pause at the top and
exhaling for 4321. Just taking these nice long
slow rhythmic breaths. Connecting to your
ability to breathe, Technique and expanding
your belly on the inhales than your
chest all the way in. And exhaling slowly
controls for 321. Keep moving slow here. This practices all
about connection. Connecting deeper. So the process of
breathing deeply, you're going to be feeling
all sorts of Sensations. Could arise. Things like tingling sensations
throughout the body. Maybe your fingers. In your hands can
clock, feeling strange. You might feel
lightheaded or dizzy, but these are all normal things, normal causes or effects
rather of breathing deeply. So please just
continue to breathe deep tone that those
worry you bother you and stay focused
on the breath. As long as you're
breathing, you're living. And this is the practice. Let's take altogether now
one large deep breath, inhaling through the belly, the chest, and then psi
it all out the mouth. One more deep breath
like this, inhaling, expanding the belly,
then the chest, then exhale everything out. Now take ten breaths. Powerful breaths here. Just practicing
expanding that belly on each inhale and exhale
enabled to spine. Five more breaths. Inhaling, expanding
the belly, the chest, and then let it all go inhaling, expanding the belly and the
chest and then let it all go. Inhaling, expanding the belly and the chest let it all go. Two more breaths. Inhaling, exhaling,
inhaling, exhaling, and on the next breath, take your biggest breath yet inhale, extend through the
belly, the chest. Pause at the top of
your breath now, holding your breath in, squeeze your pelvic floor, your roots, your core. Gently draw this energy up
to the top of your head, holds it, and then
exhale everything completely holding at the
bottom of your breath now, for three, 210, take a nice big
inhale and exhale. We just did there was one round of breathing,
including breath holes. We're going to do several
more rounds of this and just stay with the breath if you ever lose
track, come right back. So let's start to
breathe deeply again. Inhaling and exhaling, expanding the belly and
the chest on each inhale. An Excel completely. Drinking in that pronoun, that life force, finding rhythm and flow and
your breathing. Focusing on your technique. Expanding that belly on each inhale and contracting
on each exhale. Inhaling, exhaling,
inhaling, exhaling, inhaling, exhaling,
firing it up. Really putting your
attention into this, generating power and energy
throughout your body. As if every cell in your body, It's taken a deep sip of air. Inhaling, exhaling,
inhaling, exhaling. We're gonna keep working
here, keep breathing deeply. This is the work for
the next 20 minutes. Inhaling, exhaling,
inhaling, exhaling. Inhaling, exhaling. Guys, you're doing great. We're gonna do 15 more breaths. Keep firing it up. Keep working here. Expanding that belly
and the chest on each inhale. Keep moving. Keep grooving. Here we go. Seven more breaths. Inhaling, exhaling, inhaling,
exhaling, inhaling. Excellent. Sculpt the work just a
few more breaths here. On the next breath, take your biggest breath in yet expand through the
belly, the chest. Pause at the top
of your breath now squeeze from your
pelvic floor and gently squeeze and pull and draw this energy up
through your spine. Squeezing, holding, gazing
out of your third eye, holding, squeezing and then
exhale everything completely. Holds at the bottom
of this breath. Holding, relaxing,
relaxing. Relaxing. Relaxing your eyes, your jaw. Relaxing tension in your face. Then take a nice big
inhale through the belly, the chests, side of the mouth. Beautiful. Take a
nice big mouth. Another round down. Several more to go. Here we go, starting
to breathe in again, activating that fire breath. 1 second in, 1 second out. Expanding the belly, expanding the chest,
letting it all and go. Super charging every cell in your body now preparing
for another breath-hold. Keep activating, keep
breathing deep here, guys, stay with it.
Keep breathing. Let's go. Inhaling, exhaling, inhaling,
exhaling. Inhaling. Exhaling. Inhaling, exhaling,
inhaling, exhaling. That's the work. Expand that belly. Keep going. Awesome, awesome. Twenty more breaths
here, just like that. Fire it up. Let's go. The work guys keep moving, keep grooming, fire it up. Belly, chest, let it go belly, chest, let it go belly. Just let it go. Seven more breaths and make
them your best breaths. Get the air in and
out, in and out. Just a few more breaths here. On the next one, take your
biggest breath in yet, expand your belly
all the way out, followed by your chest holding now at the
top of your breath, engaging your core, your roots. Trying this energy up, pull in and squeezing energy up. Gazing out of your third eye. Pulling, drawing energy up, gazing out of your third eye
holding and then release everything exhale now completely holding at the bottom
of your breath. Holding with your breath out. Relaxing now. Relaxing your neck, your
shoulders, your eyes. Relaxing, relaxing,
relaxing him. Holding your breath out. For another 54321. Take a nice big inhale
through the belly, the chests, and let it all go. One more deep inhale, expanding the belly, chest
inside all of the mouth. Amazing guys, you made it
through another round. We're gonna do just
a few more of these. Start to tap back
into that breath. Expanding the belly,
letting it go. Finding your own rhythm
here and your breath. Remember that the
deeper and harder you push by breathing deeply, the deeper you go. Inhale and exhale,
inhale and exhale. Breathing. Thinking of your breath
as the infinity symbol. Inhaling up and
around your head, exhaling down and
around your roots. Inhaling up and around your head exhaling down and
around your roots, expanding that belly,
contracting that belly. Keep it up, guys. Keeps keep going,
Keep breathing. Let's do this. You got this inhaling, exhaling, inhaling,
exhaling, inhaling. Exhaling. Inhaling. Exhaling. Inhaling, exhaling,
inhaling, exhaling. Keep expanding that belly. All right, 20 more breaths
now, make these count. Make these your best
strongest breaths. 20 more. Here we go. Inhaling and exhaling,
inhaling, exhaling. That's the work guys
you're doing great. Spanning that belly. Stay with the guys. 20 more breaths. You got this. Here we go. Inhaling, exhaling,
inhaling, exhaling, inhaling, exhaling ten more. Here we go. Make them your best yet. Inhaling, exhaling,
inhaling, exhaling. Last few breaths. Here we go, guys, get ready. And on your next breath, take your biggest breath in yet expand through your belly. Then your chests hold at
the top of your breath now, holding, squeezing
up from your roots, squeezing and pulling
us energy up, gazing out of your third eye, directing and moving this energy up and through and out of you. Squeezing, holding and
then exhale everything. Now, holding at the bottom of your breath, relaxing, relaxing. Relaxing, releasing
tension in your face, your neck, your shoulders. Just settling and surrendering into the earth beneath you. Simply beam. Being pure consciousness
and this moment, having created a space for
yourself that you don't even need oxygen to be alive. If you haven't already take a nice big deep breath in
through the belly, the chest. Tie it all up the mouth. One more big inhale
to the belly, the chest, inside the mouth. Couple more rounds to go, guys, stay with it, stay
focused, stay present. And let's activate
the breath again. Finding that technique,
that rhythm. The diaphragmatic
breath, inhaling, expanding the belly
and contracted. Fire it up here guys fired up. Feel free to try send
it the next couple of rounds for all your focus
into your breathing. Inhaling, exhaling, inhaling,
exhaling, inhaling. Excellent. Inhaling. Exhaling. Inhaling, exhaling. The work guys, you
guys are doing great. Keep inhaling, exhaling, inhaling, exhaling,
inhaling, exhaling. Keep working guys. 20 more breaths to
go. Here we go. Inhaling, exhaling, inhaling, exhaling, pumping that belly. Letting all yourselves drink oxygen on each breath inhaling, exhaling ten more breaths,
guys, you're right, they're inhaling,
exhaling, inhaling, exhaling and inhaling, exhaling and inhaling, exhaling last few. On your next one, take your biggest breath yet. Inhaling and expanding the
belly all the way out, followed by your chest. And then hold at the
top of your breath. Holding at the top of your
breath now squeezing, I'm pulling this energy
up through your core, up your spine and directly
out of your third eye. Constant stream of energy up and out of you
think of in it. Imagine holding and then let it all go now
releasing your breath, holding at the bottom
of your breath now. Relaxing. Relaxing. Holding your breath. Relax intention. Simply being. Finding any area in
your body that's tense and relax it with
your consciousness. If you haven't already now take a nice deep breath in through the belly chests and let it all go through the belly, the chest. When psi it all
out of your mouth. We're gonna do one
more round now guys. One more round before I release you into a
deep meditative. Indeed, this is the last
bit of work you have to do. That begins now. Start to fire up your breathing. Inhaling, exhaling, inhaling. Exhaling, inhaling, exhaling. You know the drill,
this is the work breathing deep belly breaths. Inhaling, exhaling,
inhaling, exhaling. Say Focus guys, stay with it. You've got this inhaling,
exhaling, inhaling, excellent. Drink Getting guys,
you've got this push through it. Here we go now. Belly, chest, let it go. Belly just let it go. That's the work guys
are doing great. 25 more breaths. Last ones. Make them cow. Push through it. Inhaling, exhaling, inhaling, exhaling, inhaling, exhaling. That's the work. Here we go ten more now guys. Inhaling, exhaling,
inhaling, exhaling. Stay with it. Right there. Five more. Last couple. Your next one, take
your biggest breath yet expanding through the belly
all the way out the chest, holding it at the
top and your breath holding at the top
of your breath, squeezing and
drawing this energy up through you, up your spine. Gazing out of your
third eye, holds in, squeezing this energy up and
then exhale everything now completely exhaling and holding at the bottom of your breath. Holding, relaxing. Relaxing. Relaxing. Holding and relaxing. Blacks in behind your eyes. Relaxing your jaw. Forget about your
breath entirely. Becoming nobody. No thing. Just pure
consciousness. In Slowly start to come
back and see your body's gently turn
over to one side. It's a fetal position. Connect to a feeling
of gratitude. Connect to something you are
grateful for this moment. Something that you
appreciate deeply. Take a nice deep breath. Breathe in this feeling the
solution into your heart. You are loved. Does in this state of bliss. I will leave you today. Thank you so much for
showing up to do the work. I honor you. I love you.
Alina Avdyukova, Mindfulness, Meditation & Yoga
