17. Meditation

 Summary of the Section 3. 3. part:

A big purple circle with a bird beck is talking.

It is the instructor, and she uses some voice modificator aplications.

It is still the thrid eye topic.

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Personal note:

https://voicechanger.io/

https://voice.ai/tools/voice-changer

I really hate these tools... 2,5 years ago a lot of phone calls were like this.

I Denmark people make criminal and fraud calls like this!

They aslo ask their friends to make fake calls for them....

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She is also added some sprakling noises.

Then she recommend again some breathing techniques.

She highlights the right to free choices.

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Personal note:

I had to practice meditation from I was 10 years old!

This instructor is very very basic. Not so much knowledgable compair to my previous experiences.

AI on Google

A traditional yoga meditation practice follows a progression from physical preparation to mental stillness. This approach, rooted in the Ashtanga system of yoga, uses physical poses (asanas) and breathing techniques (pranayama) to prepare the mind for deeper concentration and meditation (dhyana). 

Here is a step-by-step guide to a combined yoga and meditation practice:

Part 1: Physical Warm-up (Asanas)

The goal of the physical poses is to release tension, improve circulation, and help you sit comfortably and steadily for meditation afterwards. 

1. Centering (2-3 minutes):
   • Stand tall in Mountain Pose (Tadasana), pressing your feet into the floor and feeling grounded.
   • Bring palms together in a prayer position (Anjali Mudra) at your heart.
   • Close your eyes or soften your gaze and notice the sensations in your body and the rhythm of your natural breath.
2. Gentle Movement (5-10 minutes):
   • Move through a few rounds of Cat-Cow (Marjaryasana-Bitilasana) on your hands and knees to warm up the spine.
   • Transition to Downward-Facing Dog (Adho Mukha Svanasana) to stretch the whole body. Hold for 3-5 deep breaths.
   • Flow through simple standing poses like Warrior II (Virabhadrasana II) or Triangle Pose (Trikonasana) to build focus and stability. Synchronize your movements with your breath.
3. Cool Down (3-5 minutes):
   • Finish with seated stretches, such as a Seated Forward Fold (Paschimottanasana) or a gentle supine twist to release any remaining tension in the back and hips.
   • Lie down in Corpse Pose (Savasana) for a few minutes. Allow your body to completely relax and become heavy on the mat, integrating the physical practice. 

Part 2: Breath Awareness (Pranayama) 

Breathing techniques are crucial for calming the nervous system and focusing the mind, bridging the gap between physical poses and meditation. 

1. Settle into a Comfortable Seat:
   • Sit upright on a cushion or a chair with your spine straight and shoulders relaxed. Ensure your posture is stable and comfortable so you can remain still without discomfort.
2. Practice Diaphragmatic Breathing:
   • Place one hand on your belly and the other on your heart.
   • Inhale deeply through your nose, feeling your belly expand.
   • Exhale slowly through your nose, feeling your belly contract. The breath should be smooth, slow, and soundless.
3. Use a Focal Point:
   • Bring your attention to the sensation of the breath flowing in and out of your nostrils. Notice the cool air on the inhale and the warm air on the exhale. 

Part 3: Meditation (Dhyana)

With your body calm and your breath steady, the mind is ready for concentration. 

1. Set an Intention:
   • Briefly acknowledge your purpose for meditating (e.g., to find clarity, reduce stress, or cultivate peace).
2. Focus the Mind:
   • Continue to bring your full awareness to your chosen anchor (your breath, a mantra, or a specific object).
   • A simple mantra like "So Hum" (meaning "I am that") can be repeated silently in your mind, synchronized with the inhale ("So") and exhale ("Hum").
3. Acknowledge Distractions:
   • When your mind inevitably wanders, as thoughts or emotions arise, simply observe them without judgment.
   • Gently but deliberately guide your attention back to your focal point (the breath or mantra).
4. Closing the Practice:
   • After your set time (start with 5-10 minutes and gradually increase), slowly bring your awareness back to your surroundings.
   • Gently open your eyes and take a moment to notice how you feel before continuing your day. 

Consistency is more important than the duration of the practice. Aim for a short, regular daily routine to build a lasting habit. 

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She recomends to think about your spirit guide.

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Personal note:

I do it on double speed, but still very slow for me....

And super annoying... as the brething techniques goes on and on for every video...

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She recommends conversition with spirit guides.

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Personal note:

Source: https://miefabricius.dk/for-travlt-til-meditation/