(twinkling gentle music)
- Sat nam yogi and welcome to day one.
I'm so excited to have you on this journey
that we're gonna do together to strengthen
our mental capacity to deal with life.
It's a very fast paced life we live in.
There's a lot of challenges and demands
on our stamina to sustain the stress
and this series really helps.
So for the next few
days, we're gonna focus
predominantly on preventing depression
or if we have one, giving
you tools to cure that
and give you the capacity
and strength to deal with it.
Before we begin, I just
want to check in with you
and make sure you have
subscribed to the program
so that you receive the daily
emails and the motivation.
Make sure that you have
subscribed for the channel as well
and have the bell button
on so that you get notified
and also that you've
downloaded your calendar
which you can just place
somewhere where it's visible
and you can see what we're
doing every single day.
And in addition, please
make your way to the group,
to the community that we have created
so that you can share your experience
and also get the support by the community
because when we have a
social group together,
it's easier to walk on this path.
All right, so before we begin,
we're gonna tune in with the
mantra, ong-namo-guru-dev-namo
and that brings us into
a state of calmness
and alertness so that we
can receive the teachings
and really go into this inner journey.
So we're gonna rub the hands together.
(rubbing)
And place them at the sternum
and really make sure that
the spine is straight,
the chin is slightly tucked
in, shoulders are relaxed.
And you equally balance left and right.
And we're gonna take a deep breath in.
And exhale.
And inhale to begin.
(inhaling)
♪ Ong ♪
♪ Namo ♪
♪ Guru dev ♪
♪ Namo ♪
♪ Ong ♪
♪ Namo ♪
♪ Guru dev ♪
♪ Namo ♪
♪ Ong ♪
♪ Namo ♪
♪ Guru dev ♪
♪ Namo ♪
Inhale and raise your
hands up to the forehead
and make an offering to stay tranquil
through the rest of the practice today.
Sat nam.
So we're just going to begin quickly by
opening the spine a
little so we can warm up
and get ready for our carea.
So we're gonna inhale
forward and exhale back.
(breathing) And with every inhale,
you pop the chest open,
every exhale, spine goes back,
making sure the head stays level here.
The movement is really
coming from the lower spine.
(breathing)
And through the rest of the practice,
I invite you to stay within
and usually we practice
with eyes closes so as
we start the exercise,
just go within, closing
the eyes and staying aware
of the area we are working
on or the mental focus
that we adopt
so that we can just raise the awareness.
(gentle rhythmic music)
(breathing)
Inhale, pop the chest
open, hold the breath in
and now we're gonna squeeze the root lock
which is the sexual organs,
the anus and the pelvic floor,
so we kind of contain that and push gently
the energy up while holding the breath in
and exhale.
Now we're gonna hold on to your knees
and we're gonna start rotating the body
anti-clockwise first, inhaling
forward, exhaling back.
And this is really to just
open the sideways, the ribcage,
grinding the internal organs.
(gentle rhythmic music)
Really gently feel how you're opening
and sort of the practice as
we're working such a deep level,
take it easy, take it gently,
be mindful of your body.
You wanna ease into the practice
and really gradually build up the stamina,
the flexibility and the meditative mind.
Don't be harsh on yourself.
We're here with love, we're here to heal.
Just invite yourself into this safe space.
And just let it be.
And we now reverse.
(gentle rhythmic music)
Really feeling the ribcage crying
and massaging your internal organs.
(gentle rhythmic music)
And come to center.
(inhaling) Inhale, hold the breath,
squeeze the root lock again.
And exhale, bringing the
hands onto your shoulders,
fingers in the front and
the thumbs are in the back,
hands are parallel to the ground.
You're gonna inhale twisting to the left,
exhale twisting to the right
and we're doing this vigorously,
but take your time and see how you feel
so do it at your own pace.
(gentle rhythmic music)
And come to center, hold
the breath in (inhaling)
and exhale, relax for a second.
(gentle rhythmic music)
All right, and we're going to do a carea
which is specifically
designed to eliminate tension
and anything that drags us down
so that we can boost the
mood and get that feeling
of relaxation, of liberation.
It's a very gentle cerea.
It's very nice to ease
into the whole practice
so just take it easy, come join me
and allow the process to go.
So you're gonna bring the hands into fists
and the thumb is extended
and we're gonna use the
padding of the thumbs
to gently massage the
area underneath the eyes.
So a lot of tension is stored here.
So if you're really
stressed, you'll notice
there's quite a bit of
pain that is released.
So we're gonna do circular, small circles,
circular motion all the
way tracking the cheek bone
to the temples and back, starting
from the base of the eyes,
gently rotating and
applying sufficient pressure
so that you can feel that
you're working on this area.
Now if you feel that you're very stressed,
this might be actually very painful
so gradually increase the tension
as you feel comfortable with it.
Remember, it's all about gradual progress.
We're not here to hurry and we're not
definitely here to inflict pain.
We're here to release it.
Keep massaging, closing the
eyes, focusing the third eye
and just stay with that
sensation of gentle massage.
(gentle guitar music)
(soft waves crashing)
Always starting from the inside out
with slow circular motion.
(gentle guitar music)
(soft waves crashing)
Finish one last time.
(gentle guitar music)
(soft waves crashing)
And relax down and just
feel that tingling sensation
across the face.
It's so nice to release all the tension
we store in this area.
It's also stimulating
the circulation of blood
in the face so it gives you that youthful
expression of the face.
And for the next one,
you're gonna bring your hand
with palm flat and that's gonna come
onto your forehead.
Okay, so you're holding your forehead
and you're gonna begin
a vibration up and down
on the palm on the forehead.
So you're massaging the third eye
and also the brow area.
It's a very nice tension release,
opens up the third eye
and it's almost like a rubber that goes in
and just freely rubs away
all the bad thoughts,
all the negativity, all
the tension, the fear,
the stress, the anxiety.
Keep rubbing, keep vibrating.
And you'll notice how suddenly
it becomes brighter, lighter.
(gentle guitar music)
(soft waves crashing)
A few more seconds.
(gentle guitar music)
(soft waves crashing)
And relax.
Now the tingling sensation
is around the third eye
and you probably feel that the room
is brighter all of a sudden.
It's because we stimulated
the pituitary gland.
It also releases the tension,
holding us from experiencing joy.
And now you're gonna bring your hand
on top of your head and
with the fingertips,
you're gonna use them to circulate
and massage the top of
the head, the skull.
Just gently rotating and massaging,
feeling the different points
and some will feel painful
where we have stagnated energy.
Just go around the
whole scalp and massage.
(gentle guitar music)
(soft waves crashing)
Such a nice feeling.
Give yourself some love, some care.
Opens up as well, the seventh chakra.
It's our gate to
intuition, to inner wisdom.
(gentle guitar music)
(soft waves crashing)
And relax.
(gentle guitar music)
(soft waves crashing)
(sighs) That was so nice.
All right, so now that we
have released some tension,
we're gonna generate some energy and heat
so that we can push up
and raise the mood up.
So we're gonna come with
the legs stretched out
and from here, we're gonna bring the hands
interlaced together at
the back of the neck.
So firmly holding the head.
You're gonna lean back 60 degrees
and we're gonna raise
the legs up and hold.
Now if this is too much,
it's actually fine if you
want to bring your hands
at the back and raise the legs,
gives you a bit more support,
but if you wanna go the
full exercise with me,
come and join me.
So you're gonna bring the,
again, interlacing the hands,
bringing them at the back of the neck,
leaning forward, getting that balance
and slowly raising the legs out
and here we're gonna engage the tummy,
so strong core, legs are straight
and we're gonna breath long and deep
and if your body starts
shaking, that's absolutely fine.
That means we're releasing
tension from the body,
strengthening the muscles,
so we just keep holding
and let the body adjust.
(gentle guitar music)
(soft waves crashing)
Breath is long and deep.
Let the heat build up.
Almost there, keep holding.
Keep holding, focus on the breath.
(gentle guitar music)
(soft waves crashing)
And exhale. (exhaling)
Relax for a second.
So this one works on the tummy
and the stronger naval point is usually
where our chi energy resides
and that's the center
from where we change,
from where we take that leap forward.
It's important that we have a strong tummy
so that we can have the
strength and the capacity
to change our states, to change our life
and to make decisions
and really transform.
So although it's difficult,
it's very beneficial and warms up the body
as you probably are feeling it.
Now we're gonna come lying down
and that one is an easy one,
so where we always get
rewarded for the hard work.
Raising the legs up and straight.
Now if you can hold your toes,
you can pull them to your
shins or your ankles,
but if you can, you're gonna come up,
holding onto your toes and
opening the legs 60 degrees
and really just breath here.
Head is off the mat
and you're focusing up,
chest is open, the face is open
and we breath long and deep.
(gentle guitar music)
(soft waves crashing)
Allowing the body to relax
and all that energy we've just generated
to redistribute across the body.
(gentle guitar music)
(soft waves crashing)
And relax down, come up sitting.
Well done.
As we are going to slowly
start rotating the head,
gentle rotation ear to shoulder,
chin to chest, ear to shoulder,
inhaling as the head is back
and exhaling head forward.
Really just taking it at your own pace,
feeling the opening of the neck.
(gentle guitar music)
(soft waves crashing)
And now reverse.
(gentle guitar music)
(soft waves crashing)
Really, really feel the vertebrates
and always take it at your own length.
What feels comfortable, what feels good.
(gentle guitar music)
(soft waves crashing)
And come to center.
Take a few breaths here.
(gentle guitar music)
(soft waves crashing)
And now gently we're gonna
come lying on our tummies.
The heels are gonna be close together,
the hands are underneath the shoulders
and gently gonna come into cobra.
So you're gonna put your hands forward
and we're gonna do a sliding
motion forward with the hands.
Now if you are at home and you have
nicer floors, get off the
mat and just slowly start
sliding across the room,
dragging the lower body
with your hands forward.
So this one works on the
lower spine as you feel
and it particularly pressurizes the liver,
meridian and the kidneys.
So I'm a bit restrained here on the mat,
but you go for it, for a
nice walk around the room.
Really using the hands to move forward
and try not to use the body to help you.
The hands are the main engine.
And just keep going like this.
(gentle guitar music)
(soft waves crashing)
Keep sliding back and
forth and around the room.
(gentle guitar music)
(soft waves crashing)
And as you continue doing
so you feel even more heat
generated in the body.
(gentle guitar music)
(soft waves crashing)
And come back to your mat
wherever you are right now.
Come sitting.
We're gonna take a moment here.
And bringing the hands into gyan mudra,
so the index fingers and thumbs touching.
You're gonna place the
hands onto your knees,
making sure the spine is straight,
head is elongated and the
chin is slightly tucked in.
And from here, we're gonna
mentally chant the mantra
sa
ta
na
ma.
Sa ta na ma, which is the
cycle of birth, death, rebirth.
Closing the eyes and going within.
So mentally project the
mantra, sa ta na ma.
Sa
ta
na
ma.
And keep going, while
focusing at the third eye.
(gentle guitar music)
(soft waves crashing)
And now inhale and slowly come back.
Beautiful.
Let's rub the hands together
so we're gonna tune now
with the mantra sat nam,
which we chant three times
to close our practice,
stimulating the energy in the fingertips,
rub the hands and place the prayer pose
into the sternum and we're gonna inhale.
And exhale.
And inhale to begin.
(inhaling)
♪ Sat ♪
♪ Nam ♪
♪ Sat ♪
♪ Nam ♪
♪ Sat ♪
♪ Nam ♪
Sat nam, thank you for
joining on your first day
with this journey.
I'm very, very excited that you joined
and I really hope that you
take this at your own pace
and you enjoy it.
We're gonna continue
over the next few days
with getting rid of depression,
easing ourselves into the practice,
but if you have any questions
or you want to comment,
leave a comment below under the video.
Make sure you're subscribed and you have
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And again, if you have not signed up,
go for it so that you
can get your calendar
and come to the community.
Sat nam, have a wonderful day
and I'll see you tomorrow.
(twinkling gentle music)
