Meditate 22 – Day 9


Day 9 November 17, 2019

“Breathing in, I am aware of my Sangha protecting me, breathing out I feel joy.”

– Thich Nhat Hanh


prachchhardana vidharanabhyam va pranayama

“Calm is retained by the controlled exhalation or retention of the breath.”
~ Yoga Sutra 1.34


Day 9 of Meditate 22 days of self discovery. REMINDER** if you are ready and wish to up your time to 5-10 minutes!
Today is all about breath. The meditation is a type of Vipassana meditation (my favorite). Today while focusing on your breath be aware w ith every inhale we carry in not only the oxygen we need for respiration, we also bring in prana. What is prana? Prans is life-giving force, a universal energy which flows in currents {nadis} in and around the body. Prana connects the material world, consciousness and mind. Prana regulates all physical functions, the breath, the supply of oxygen, digestion, elimination and more. The human body receives prana from the universe- distributes the energy and eliminates it. Illness blocks the flow of Prana. Prana itself is totally pure and neutral. Prana flows into the body clean and pure, but how it flows depends upon the individual – on their lifestyle, those they surround themselves with, their inner qualities and feelings, the type of food consumed and environment. Balanced Prana radiates vitality, and strength. This vitality and strength reaches to those we surround ourselves with. Therefore, we should always strive to radiate positive Prana. The Prana that we radiate is our “vibration” or “aura”. Our practices of meditation and mantra maintains pure Prana and the practice of Pranayama increases our capacity to store Prana.
“You are alive because of the breath of life. Use the breath of life in a slow potency to heal you, your mind, and to brighten your soul.” ~ Yogi Bhajan
Today’s Suggestions for Ritual :
  • Prana Mudra – bring pinky and ring finger to thumb {see below}
  • Essential Oil – Breathe – apply over chest
  • Breathe { Pranayama below}
  • 1-5 hr Silent mini retreat – The observance of silence awakens our inner sound and illuminates ancestral memories. The silence empties our hearts of wounded memories making room to heal.
  • Mantra – om gam ganapatayei namah to remove energy blocks you can chant or just listen
in love and light,


Set aside 5-10 minutes to journal.
  • Where is the movement of breath most noticeable? Upper body? Lower body?
  • Where does the movement of breath begin?
  • Notice the pace of your breath. Try to sew and and deepen your breaths.
  • Is there a noticeable difference in length between inhalation and exhalation?
  • What is the texture of your breath? Rough? Choppy? Smooth? Even?
  • Does your breath feel deep or shallow?
  • Describe the quality of your breath.
Belly Breathing
1. Begin lying on your back on a flat surface, head supported by a pillow. Bend your knees (you can place another pillow under your knees for support) and place one hand on your belly and another on your chest to feel your diaphragm as you breathe.
2. Now breath in slowly through your nose, feeling your stomach push against your hand as air fills the deepest point in your lungs. Note that your chest should remain as still as possible.
3. Exhale through your lips while tightening your stomach muscles, letting them fall inward.
Keep in mind that you may find it difficult to breathe through your belly at first, especially if you’ve never consciously tried diaphragmatic breathing before. Not to worry: your diaphragm will get stronger with time.


Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s