Lecture Notes: Bhastrika and Meditation

Introduction

• Bhastrika Practice: Can be done in Vajrasana or Sukhasana.
  • Two variations: one with pressure, another with slow hand movement up and down.
• Importance of Mind Control: Avoid overdoing the exercises.

Bhastrika Rounds

1. Round One:
   • Normal breath in, breathe out, then perform Bhastrika with a count of 10.
   • Apply Mula Bandha (lock), release.
2. Round Two:
   • Repeat as above, ensuring proper posture.
3. Round Three:
   • Final repetition with emphasis on breathing technique.

Gratitude and Prayer

• Start the session with a focus on gratefulness and gratitude.
• Acknowledge good situations, people, and objects.
• Emphasize finding reasons to be thankful.

Exercise Routine

1. Breathing for Stamina:
   • Breathe only through the nose for stamina building.
2. Burpees:
   • Variations include simple hand movements and jumps.
   • Three rounds with increasing intensity to boost stamina.
3. Stretching and Flexibility:
   • Alternating leg movements and stretches for hamstrings and calves.
   • Power walks for spine health and adjustments.
4. Breathing and Stretching:
   • Involves inhaling while lifting hands and exhaling while pushing the waist forward.
5. Heel Lifts:
   • Alternate heel lifts to improve balance and flexibility.

Pranayama and Meditation

1. Brahmari Pranayama:
   • Humming sound while breathing to calm the mind.
2. Meditation Techniques:
   • Focus on defocusing the mind.
   • Meditation is not about concentration but rather about being present.
3. Guided Meditation:
   • Focus on the phrases: "I want nothing, I do nothing, I am nothing."
   • Emphasize relaxation, mindfulness, and accepting thoughts and emotions.

Conclusion

• Meditation is a powerful tool to rest the mind and release stress.
• Regular practice leads to significant improvements in mental resilience.

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