(gentle tinkling music)
- Sat nam, welcome to day 34,
and today we're doing a meditation
to get us into a stable state no matter the circumstances.
And this is a very good one because it makes our mind sharp.
It's really good when we feel confused,
when we really don't know what's happening.
When our mind is running left and right
and you just, all over the place.
It's a good one, brings the focus in,
but it really brings that with sharpness.
So let's get going, let's tune in
and let's explore this meditation today.
Bring the hands into the sternum.
And inhale,
and exhale.
Inhale to begin.
(gentle chanting)
Inhale and make an intention to stay stable
throughout the whole practice today.
All right let's stretch the left leg out,
right leg in, inhaling up and come forward
grabbing the toe, inhale up, exhale forward.
So opening the lower spine, stretching the side,
and really opening the hamstring.
(bright upbeat music)
Inhale, stretch, exhale come forward.
And let's reverse, right leg out, left leg in.
Inhale up and stretch and come forward.
And inhale up, exhale out.
Inhale stretch the spine, exhale come forward.
And inhale, bring the feet together,
open knees and we're gonna just gently
go up and down here opening up further.
It's a very good one if you're sitting
in front of a computer all the time,
it literally stretches the light nerve and the tendons,
so it's very, very good to get some energy going.
Even if you're on a chair you can do this,
doesn't matter, as long as you find a place to sit down,
and open up.
And bring the feet crossed, holding on to your knees,
we're gonna start rotating, inhaling forward,
exhaling back.
Really grinding the rib cage, opening up,
and massaging your internal organs.
That's what we call the sufi's grind.
It's a very beneficial movement as it
gently massages the liver, the kidneys,
and it's known for it's detoxifying effects.
So squeezes out the toxins,
and get the body full of energy.
And let's reverse.
And come to center, now I'm gonna inhale the shoulders
up to the ears and drop them down.
(breathing deeply)
And speed up.
Inhale, exhale down,
again, inhale up, exhale down.
Last time, inhale and hold, exhale.
Well done.
So this can be done anywhere, you can be sitting anywhere,
doesn't matter on a chair, on the floor,
on pillow, at your desk.
You need that extra focus, coming together,
this is one you can do no matter where.
The left hand's gonna come kind of as if
you're reading a book.
And the right hand, the index finger and the middle finger
are gonna be used to massage the left hand.
So what we'll do is we literally are gonna walk
the two fingers, index finger and middle finger
across the palm, all the way, so from the base,
we walk and walk and walk,
and then you're gonna roll over the middle finger
and the ring finger, and they can give in,
so a little bit of bend is okay to happen.
So you reach to the top of the fingers,
and then you start going back.
So it's literally letting the hand in front of you
and as if you're massaging, very important points
of that palm.
So starting from the base, walking the two fingers
across the palm, all the way and all the way.
Middle finger, ring finger of the left.
Once you reach the top you start coming back down.
It's very soothing, but it also stimulates the brain
so it gives us that mental focus and brings confusion
into clarity and capacity really to handle
any situation.
So closing the eyes, just enjoy this feeling
of sensations across the palm and the fingers.
Just keep walking the fingers up and down the palm.
(gentle tinkling chimes)
And relax.
Take a few breaths, just consolidate.
And inhale, and let's tune out,
rubbing the hands together.
And lets inhale, and exhale.
And inhale to begin,
sat
nam
sat
nam
sat
nam
sat nam, I hope your confusion has dissolved
and I hope you feel much more centered and focused
for today, enjoy your day and I'll see you tomorrow.
Sat nam.
(gentle tinkling music)