In this 10‑minute guided meditation, breathwork coach Badrinath (Padre Nand) Gella introduces meditation as a vital tool for physical, mental, emotional health and spiritual growth, asserting that every successful person practices it. He explains that most people struggle because their minds dwell on past or future, and that focusing on the breath brings one into the present moment, the first step toward deeper meditation. He then leads a step‑by‑step breath‑based practice: 1. Choose a comfortable seated position (floor or chair), keep the spine erect, shoulders relaxed, palms up in a receiving mode. 2. Begin with equal rhythmic breathing – inhale for three seconds, exhale for three seconds – while gently closing the eyes. 3. Shift attention sequentially to the inhalation, then the exhalation, then the silent pause between breaths, and finally the inner silence itself. 4. Expand awareness to surrounding sounds, body sensations, and the room, then gently conclude by rubbing the hands, cupping the eyes, opening them with a smile, and thanking the listener. He encourages viewers to integrate this practice daily for at least 21 days, promising reduced anxiety, calmer responses, and overall life changes. He promotes his larger community of 15,000+ members, invites viewers to join paid workshops for deeper techniques, and asks for feedback, subscriptions, and shares.
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Namaste. Meditation is one of the powerful and easiest tools to improve our physical, mental, and emotional health, and meditation is the only way to go deeper into spirituality. Every successful person in the world practices meditation. If you really want to be successful in your life, meditation has to be part of your lifestyle. Today we are going to learn a simple meditation practice, breath-based meditation practice, through breath awareness. Many people struggle to meditate because they get a lot of thoughts. Why? Because we always think about what happened in the past, or we, we are worried about the future. We are not in the present moment. But what is happening in the present moment? Your inhalation and exhalation. The moment you bring your awareness towards your breath, you will be coming to the present moment. This is the first step for your meditation. Once you come to the present moment, once you're aware of your breath, slowly you can go deeper into the meditation state. Otherwise, many people do fantasy they keep thinking, they keep analyzing the things during the meditation. That is not at all a meditation. So let me teach you a powerful, powerful way to go for meditation. Before that, hi, my name is Padre Nand Gella. I'm a breathwork coach and certified wellness coach by Ministry of Ayush, Government of India, and I do a lot of workshops. We have a community of more than 15,000+ members. In case if you wish to join my live workshop, check the link in the description. So that way we can stay connected, you can learn more from me. Yeah, and also please do not forget to subscribe to this channel. So let us practice meditation. So to practice meditation, it is not mandatory that you have to sit on the floor. You can also sit on the chair and practice. There is no restriction on this. Practicing is more important. Okay, if you can sit on the floor, it's perfect. But if you cannot sit on the floor, if you have any knee problems or any other health issues, you can sit on the chair, you can sit on your desk and practice it. And for this, first we have to keep our spine erect and shoulders relaxed. And you can keep your palms facing upwards. That means we are in a receiving mode, receiving mode, right? So slowly, once you are comfortable, you just focus, become aware of your breath, inhale and exhale. Once you become aware of your breath, Gently close your eyes. Let us start with equal breathing first. First, we need to bring rhythmic nature to our breath before we go for meditation. Breath is the easiest tool that can help us to take to the meditation. Slowly breathe in, slowly breathe out, slowly breathe in, 1, 2, 3, breathe out, 1, 2, 3. Bring your— the rhythmic nature to your breath. Inhale for 3 seconds. Exhale for 3 seconds. Keep observing your breath. You may get a lot of thoughts, but slowly bring your attention back to your breathing. Start observing your breath. Now slowly take your awareness towards your inhalation. Only just observe your breathing. Just observe your inhalation alone. Breathe in, breathe out. You can do the normal breathing, but just observe your inhalation. [No speech]Now slowly shift your awareness Towards your exhalation, start observing your exhalation. Just observe your exhalation. Natural exhalation. Now start observing the silence, the gap between your inhalation and exhalation. Start observing the gap between your inhalation and exhalation. Now slowly drop your observation of pause and just observe the silence. Just feel the silence within you. Slowly again bring your awareness back to your breath. Listen to the sounds nearby you. Become aware of your body. Become aware of the room you're sitting in. Slowly move your fingers, rub your both hands. Generate the heat. Cup your eyes. Open your eyes within cup of your palms with smile on your face. Slowly release your hands. Thank you so much. Please share your feedback, how are you feeling, in the comment section. And as I said, so please integrate this simple meditation into your lifestyle at least for next 21 days. Please keep practicing this. You will see a lot of changes in your life, lot of changes in your life, and you become more calm, more relaxed. You don't become anxious, you don't become active, hyperactive, or reactive. You'll be responding to things. You'll see a lot of changes. I want you to practice for 21 days and share your change again in the, in the comment section. Yeah, so as I said, so please, please meditate every day. At least on this World Meditation Day, take an oath that you are going to meditate every day. So if you wish to learn more deeper techniques like this, check the link in the description and join our workshop where I'm going to teach you some deeper level practices and you can gain more knowledge and wisdom, deeper level, deeper level of knowledge. And do not forget to subscribe to the channel and please do share it with your friends and family members. If you feel that they are going to benefit out of this meditation, please share it with them. Thank you so much. Namaste. See you again.
