When Your Back Feels Tight | 7 min Guided Bastrika Breathwork

Yo, everyone! I'm Ed. Welcome to our 8-minute Basika bellows breathing session. This practice combines chest and arm stretches for dynamic, deep relaxation. After each round, we'll breathe in and hold to fill the body with energy. Find a comfortable spot. Lie down or sit. Here's how to do bellows breathing. Breathe in and out forcefully through your nose. Stretch upward as you breathe in. Imagine a rope pulling you up.

Let your arms drop naturally as you exhale. Like this.

You'll feel deeply relaxed afterward. It can feel very cleansing. Now follow the sound of my breath. Let's breathe together. Here we go. Three. Two. One.

Round one. Everyone's posture will look different. Find what works for you. You don't need to copy me. Focus on feeling a full stretch through your body. Three. Two. One.

Double the pace. Breathe in and out powerfully. Five. Four. Three. Two. One. Breathe in deeply.

Hold. Keep reaching up. Tighten your body. Send the energy upward. Purse your lips. Exhale slowly. As you exhale, let your arms slowly lower.

Take a small breath in through your nose. Let it out. Return to your natural breathing rhythm. Notice how you feel now. Feel the energy vibrating inside you. Let's begin the next round. Three. Two.

One. Round two. Three. Two. One. Double the pace. Great. Let that refreshing feeling fill you.

Stay with the feeling of stretching and releasing. Enjoy your body's natural bounce. Three. Two. One. Breathe in deeply. Keep stretching. Focus between your eyebrows.

Three. Two. One. Purse your lips and exhale slowly.

Breathe in through your nose. Let it out. Notice how you feel now. Get ready for the next round. Three. Two, one. Round three. Three, two, one. Double the pace.

Five. Four. Three. Two. One. Breathe in deeply. Keep reaching your arms up. Send the energy upward.

Focus between your eyebrows. Feel this energy. Three. Two. One. Gently purse your lips. Let the breath out. Take a small breath in through your nose.

Let it out again. Return to your natural breathing. Be here in this moment. Feel the sensations in your body. Bring a smile to your face. Get ready for the next round. Three. Two.

One. Round four. Three. Two. One. Double the pace.

Five. Four. Three. Two. One. Breathe in deeply. Keep reaching your arms up. Stretch your whole body upward.

Tighten your pelvic floor. Three. Two. One. Exhale slowly Take a small breath in through your nose Then exhale right away Come into this moment

Connect with your body Bring a smile to your face Let's begin the final round Three Two One Round 5

3 2 1 Double the pace

5 4 3 2 1 Breathe in deeply Stretch your whole body upward Reach both arms all the way up

Engage your core Tighten your pelvic floor 3 2 1 Exhale slowly Take a small breath in through your nose Then exhale

Let your breathing return to its natural rhythm Notice the energy you've created in your body Now we'll begin ten minutes of meditation Stay in a relaxed position You can lie down if you won't fall asleep First, feel your whole body Whatever sensations or thoughts arise Explore them with childlike curiosity

Perhaps your neck feels a little sore Bring your attention there and observe Then release that tension Like letting a clenched fist open

Settle into a state of listening Scan your body for any tension Then let it go

If thoughts pull you away That's okay. Just come back Keep scanning Keep relaxing

Your body will gradually relax completely Continue scanning like this for a few minutes Whenever you notice tension, let it go

Please like, subscribe, share, and donate to support Mingjing and Diandian YoYo Television Series Exclusive Okay Now let's try A nondual state of simply being This is called Do Nothing, No Choice, No Effort Meditation Research calls this the fastest meditation for changing the brain It means doing nothing and choosing nothing

Since childhood, we've always acted with some intention Now we're trying something different Let go of all control First, stop scanning Let go of every intention Now we're simply being Imagine you're a vast ocean

It's like just sitting there Doing absolutely nothing What does that feel like? This isn't sleep Keep your awareness bright And clear Aware of everything happening around you This awareness needs no intention

Or effort It happens entirely on its own Allow your body and awareness complete freedom Don't let anything hold your attention

Wherever your attention and awareness wander Let them go

When a thought arises, silently note "thinking," then let it go Gently return to a nondual state Nonduality means we don't choose Neither black nor white Whenever you notice an intention, let it go

If any doubts arise If you wonder whether you're doing it right Don't worry You're doing perfectly just as you are Don't try to push away or hold on to any feeling No pushing, no pulling Even your self-doubt Is just another thought

Let it go

Whatever sensations arise in your body Simply notice they're there Don't hold on to anything Let it all go Stay like this For a few more minutes

Please like, subscribe, share, and donate to support Mingjing and Diandian Okay, just like that

Okay, just like that Thank you so much for watching Carry this refreshing energy throughout your body Into the rest of your day If this practice felt good And you think it could help someone in your life Please share it with your friends You can also join our LINE group using the link below

We have discussions there And you can ask questions Every Saturday We offer a free breathwork class Thank you for watching If you have any thoughts Leave a comment below on YouTube Thank you

Bye-bye