11-Min Guided Breathwork for Strength & Grounding | Kundalini Breathing Meditation

Welcome everybody to Bardia National Park for this amazing 11-minute breathwork meditation. This Kundalini meditation will be fusing breath of fire and long deep breathing in 11 minutes to energize the blood in our body and then going into a more calming, relaxing state with long deep breathing. I'm Tommy Casano. And we are deep in the forest of Bardia National Park of Nepal. This is an amazing location. As you can see, I'm on these ancient trees and roots here on the forest floor. There's birds, there's bugs, there's tigers, elephants, rhinos, jackals roaming around. We just saw them. And the whole goal of the Outdoor Body is really getting back to your birthright— mind, body, spirit in nature fusing it all into one impactful practice. And before we get started, if you are pregnant or on your moon cycle, please refrain from doing the Breath of Fire and just stick with long deep breathing for the entire 11 minutes. If you are not familiar with Breath of Fire, what you'll be doing is forcefully breathing out of the nostrils as your navel forcefully comes to your spine. So it looks like so. Think of a panning dog. Mouth closed. And we'll start with 1 breath per second and increase that to 2 to 3 breaths per second. Then moving into long deep breathing where it's a little bit calmer, where we inhale through the nose, the belly button expands, lift the chest, lift the heart. We suspend the breath and we exhale out the nose. The heart lowers, the chest lowers, and the belly button comes back into the spine. So before we begin to practice, we always open up Kundalini meditation. With our Adi Mantra. Om Namo Gurudev Namo. We'll say this 3 times. If you know this, chant with me. If not, you can sit there in silence with your eyes closed and just take in the Kundalini energy. And that mantra means I bow to the teacher within, I connect with the divine consciousness within me. Connecting to the golden chain of ancient Kundalini teachers from all throughout history and coming through us with this energy. So imagine embracing the energy of the Kundalini spirit as we do this breathwork meditation. So bring your sit bones rooted into the earth, spine straight, Shoulders back, chin slightly up and back. Imagine our first chakra, which is at the base of our spine, to our seventh chakra, which is the crown top of our head, flowing through the heavens. And as we're breathing and meditating, energy flowing up and down the spine. Closing your eyes, gazing at the third eye between the brows, roll your eyes up. Bring your hands into prayer pose. Rub the palms of your hands together, thumbs into the center of your chest, to the sternum. Deep inhale through the nose. Exhale out. Deep inhale in. Exhale out. Inhale to tune in.

Om Namo Guru Dev Namo. Om Namo Guru Dev Namo. Om Namah Shivaya. Deep inhale.

Exhale out. And we'll begin the Breath of Fire. You can rest your hands on your knees, or I like to have my hands in Gyan Mudra. Our Jupiter fingers, our index fingers, are touching the thumb, putting a little bit of pressure. Other three, three fingers are straight out, palms up to receive, palms down for more grounding meditation. Try to keep your arms straight, and we begin the Breath of Fire in 3, 2, 1. And go. Remember, keep breathing through it as I talk. The navel forcefully comes into the spine as you're exhaling out the nose. Keep your sit bones, base of your spine, rooted into the earth. Spine straight. Feel the pranic energy moving up the chakras through the spine. Through the top, the crown chakra, circulating through the body. And imagine that energy flowing out as you forcefully exhale out the nostrils, keeping your eyes closed, gazing at the third eye. And you can keep it nice and calm at first, about one breath per second, and we'll increase that here very shortly. Stay with the breath. If you feel called to it, you can keep that a little stronger in that 1 second per breath, or you can increase it 2 or 3 breaths per second like this. As long as you stay rooted in the earth, the spine straight. It's again feeling that pranic energy flowing through your body. You're connecting and balancing the parasympathetic and sympathetic nervous nervous system. Feeling the blood throughout your body detoxifying, opening up the lungs. Keeping your eyes closed, staying with it. Imagine yourself in this beautiful forest in Nepal in Bardia National Park. A couple minutes left. Stay with the breath. If you feel like yourself is getting a little bit lightheaded, that's good. You're moving energy, you're moving shifts and blockages throughout the body. One more minute. Stay with it. Go a little bit faster. Stay strong. Feel the energy flowing through your body. 10 more seconds. Stay strong. Deep inhale. Hold. Feel the pranic energy flowing through your body. Exhale. Two more times. Deep inhale.

Hold.

Exhale. Deep inhale. Hold. Exhale everything out. Hold and squeeze the body. Squeeze your fists. And exhale everything out. And just relax here. 4 minutes. Of long, deep breathing. So you're going to inhale through the nose, fill up the belly, sipping some more air, lift the chest, lift the heart, suspend the breath, keep the mouth closed, exhale out the nostrils, lower the heart. Lower the chest, bring the belly button into the spine, and you're going to go at a nice slow pace here. We really increased the internal energy with the Breath of Fire. Now we're going to really calm everything down, bring us more into a meditative state. So make sure you're staying strong in your posture. Eyes gaze at the third eye. Mouth is closed. Everything is inhaling and exhaling out the nose. Deep inhale through the nose. Belly button expands. You can bring your hand on your stomach to feel this. Lifting the chest. Lifting the heart. Suspending the breath. Keeping the mouth closed. Exhale. Exhale out the nose, lower the heart, lower the chest, bring the navel into the spine, empty all the breath out of your body. And we're repeating in that cycle. Deep inhale, suspending the breath. Let it— everything go. One more minute left. Really focus on the third eye, rolling your eyes up, gazing between the two brows. And keeping your eyes closed, one last deep inhale through the nostril. Expand the belly, lift the chest, lift the heart. Sipping some more air, sipping a little more. Suspend the breath and hold. Squeeze your body, squeeze every cell. Let the pranic energy circulate and exhale everything out. Keep your eyes closed. Just relax your arms, relax your shoulders, take the tension out of your jaw. Let the stress dissipate out of your body and just relax. And keeping the eyes closed, bring your hands in the prayer pose. Rub the palms of your hands together. Keep your tailbone, sit bone rooted in the earth, spine straight, chin slightly lightly up and tucked back. Bring the thumbs into the center of your chest, into your sternum. And we close this meditation practice with one Sat Nam. Truth is my identity. Truth is my essence. Deep inhale to close.

Sah Nam.

Deep inhale. Exhale, relax. Open your eyes. Thank you so much for joining me in that beautiful meditation here in Bardia National Park in Nepal. It's just so amazing being reconnected with nature, being rooted in these majestic trees and vines and plants, with the birds, the bugs, the the animals. There's elephants and tigers and jackals and all sorts of wild creatures roaming around. And this is an amazing 11-minute meditation you can do every day in your morning practice. Maybe you're feeling a little bit tense with stress and you internally have some blockages. This is to move the energy, clear it out, and then to calm the nervous system down with the long, deep breathing. So thank you so much for joining me here in Nepal and Bardia National Park, and I will see you next time for the Outdoor Body Trainings and meditation. And as I always say, let's go wild. And what that really means is, is reconnecting to your birthright mind, body, spirit, and nature. That's exactly what we're doing here. So thank you so much for joining me. Sat Nam.