Well, let's start officially with the techniques of meditation. I know that the introduction was quite long but voluntarily because for me it's very important to teach you like this entity shoe, the theory but even more than this, the spirit of meditation, something beyond and also for you to understand the whys and the wherefores. If I teach yoga, just presenting you just a stretch is like a movie. You know, it's basic exercise and it's like gymnastics, but there is no he does have Phoebe. Okay, but that's why meditation there is a huge series of fee and I think it's important to integrate it as it was. Well, here it is, the structure described the framework of the course.

So Now we can start with meditation okay with the notion of postures then breathing then mind and then I will list the different kinds of meditation the different branch, okay families and then within them I will explain you exactly how does it work. So, I will list all of them and for visualization, we will use 10 different techniques, some of them will guide you okay with music and don't some of them I just will explain you the basic principle and then you will do it by your home. Okay. Don't forget that also, I give them a maximum of appendix for you to use like music tracks, very important. Well, let's start. So the first aspect of the seal meditation is very important is because there is three important keys, okay, the posture, the breathing and the mind.

So So, regarding the posture, you have the legs, you have the eyes and you have the arms. So, regarding the posture voluntarily I put this picture because no need to precise that there is your own I will present you but the goal is not once again to do something amazing is not necessarily to do a performance is not an Olympic game, the goal is to be comfortable, okay. So, there is different ones, but first you need to think that you have to leave to raise your seating, okay? The main important thing is that you feel comfortable and that you your your back your spine is strength. Okay, this is extremely important. That's why most of the time we use the zafu or you can use Bayes D pillow on different pillows, you find them just to reach a certain a certain level just to feel you very well.

You can also use a yoga mat. Why because sometimes it's a little bit uncomfortable to to be on the floor if essentially if it's more than the humidity after two years you decide to do an hour an hour or one hour even more, so it's more comfortable. Both the main principle I told you is really to be completely straight. Okay you spine has to be the train. And also you eyes normally aren't at 440 5% degree sorry. And you focus if you open up your eyes because we see that you can also close them but most of the time if you open up your eyes It is 45 degrees then you have different wants you have five ways here and there is six but I will show you by my own posture and there is five different postures one is the coolest The second one is alkalosis.

Burmese then you have basically what we call the exam but why I say fine because here it is not changing on this troll. Tula anesthesia is the same here is the pillow and here is just a break. Okay? from big brick, and here it is on a chair. Okay. So if I show you this is notice Okay, so actually this is with your lens like this.

Okay, you can see. To be frank once again, no need of notion of documents you Do what you cannot do. Okay? But don't push yourself why because otherwise if you force too much, and you risk to, to to weaken your knee and you can have some problems later on, and also just for you prison for men in the meditation, it could be uncomfortable. Okay, so if you can afford to do it was a wise I don't I don't recommend then you have just the house similar to this this is only one leg then you have the Burmese which is a kind of protest but without putting your your feet here on your legs. Okay It is more comfortable.

Then actually you can see you have for instance, always trying to spine Okay, very important. So I put this you can see it is completely strength and why it is important to be trained because we will see through the Kundalini activation Kundalini it is an energy that you have from the cookies okay fro from the second sixth energy okay from the first chakra the root chakra, the red chakra up to the top of your ad sets to see the seventh chakra and which is the crown chakra, but you can activate any circulating better once you are strike very important okay. So and this is like a journey with seven steps seven miles tones of which are corresponding to the chakra This is the famous Kundalini Okay, which is presenting as a snake. Okay, which is actually turning And this is in double sense opposite okay? Which is not a metaphor but it is linked to the sexual energy and also to the the notion of na and you can see if you see here this is the symbol of medicine, it shows that there is something beyond that are really common life.

Yes medicine is the activation of that when you see Moyes okay with the snake with the snake or so of which is this, this is the in the, in the garden or den as well. And temptation, okay, okay, this is the crucial the activation of the cushion, and then we put solution of morality up to work, but maybe I just failed maybe because I don't want to too. To be 100% sure, and also to be offending for certain religious person, but the fact that maybe this is not linked necessarily to something negative, but it is just to be cautious. And it can be perceived negative. When you see some people say, Oh, it was better when I was young, I was innocent. And when you see the kids, they're playing in the now here in the present moment, and they just enjoy.

They don't have to, say the notion of finishing to finish the month with enough money. You see, they're in their innocence bubble in the state, maybe for the consciousness, the consciousness, maybe for certain person in a certain perspective. We know that we're going to die. And when your kid you don't, I mean, most of the kids they don't think about that. And the fact to be cautious about that. When you observe you you don't go you get it doesn't know that he's more maybe happy.

So the consciousness is linked maybe to a negative perception through that, you know, even the notion of cautiousness remember when I was in Mexico for humans, in 2003, I remember someone say to me, the indigent, the local people, the Indians, so the American Americans when they became poor, when they go down from the montane, what does it mean? It means that before they were happy, they were no more and then they suddenly they came to the CTS and the Discover the frustration of not aiding, okay, so and they became four by this moment, by comparing, but initially they were not in the absolute. So maybe consciousness is that it can be perceived negatively for certain people that just come back on the point and to the fact that the Kundalini Yoga is a highest source of energy when a sexual energy is because it comes from the text it is something that yes, you can practice when you you make love for instance, and this is the beauty of centrism today with that spirit, this is his realization of the energy and so on is something amazing, but it can be also used for yourself and the activation through the meditation is an operational tool, okay to go to the outer outward.

Well, they can. The fourth position is position three is a done, okay, for position three, as a properly taser, okay, just to sit down on your knees. But for that it is important to put a pillow okay on the unit otherwise it could be painful. I didn't put yoga yoga mat here because he was on the grass and the grass is quite comfortable. But if you're in the flooring you're in your house for example, he's better to use a covert or a bit leaner and or whatever but something to protect them to avoid that too hard. The last one, the fifth one is farro Okay, this is the simple position on the on the chair and white power because the count they used to be used this technique actually.

So you can see systematically findings really length and not okay, completely clear 16 sitting here, okay. So why this position is interesting is because you can do everywhere you can do in the office, you can do in the taxi in the plane, and so on. All right, then the humps are just for your information. My favorite one is the one I practice the most is this one. Okay you see I can do a full lotus I can do Outfitters but the one I prefer is this one. Why because I'm feeling I feel more comfortable okay.

So once again the goal is not looking for the performance to feel good. So regarding the the arms and the hands, okay, so you have this one is what we call Moodle ha okay it is which show after that, the notion of symbols of mudra. And you have this one, which is the most common This is the one I prefer, but once again is a question of taste. can just put your, your arms up your hands on your knees, basically like this. So, put your hands like this and most of the time we put the right hand on the left hand okay this is true for the writer and writers okay for the left one that they used to do on the other way around the left wine because this is the symbol of the action embraced by the Fed okay we are more activist, writer writer you are more active from the right side okay.

So, the the activity, action and race by the activity. So, this is already a symbol of calmness, all right. Then you can also do this kind of thing we will see this is a position from Chico essentially. So, this is the visualization of center energy. Okay, we will see technique fireball that I will guide you or So, with this technique which is quite powerful then for the phone you can just let your arms here like this on your knees for or so, like this same principle well definition of mudras I told you actually there is a symbol you can use the one you want but they are recurring once again to the notion of color frequencies sound and sound color and frequencies. So, the first one the mudra and the lamb Okay Is that okay?

This one that I show it is good arrange accredited family. Then this one it is rough, okay it is yellow. Then this one is. Another one is hammer the The blue one is not so simple. This one is on Okay, it is like this or you can do this one as well on which is less common, obviously, well do wherever, wherever, whatever you want it is once again the principle to feel comfortable mind, the one I use the most is this one and this one. Okay?

And if you want you can also do this kind of thing as well. One, when I say intuitive, do whatever you want. If you are I don't know Christian and you like to have the feeling to pray better like this and to be more respectful like this to things like this to achieve wisdom or wisdom and do whatever you want and what you feel is good for you. The notion of the eyes as very the notion of the eyes yes three position, let's say of the eyes, the eyes closed okay completely closed the semi closed okay or the completely open but as we you see you You look at 45 degrees that seems to be not too so open okay. But we did there is different kinds of techniques of meditation and according to them, you open or you don't open well very important after posture, bracing and then mind bracing, bracing It is important why it is important, bracing is one of the it is magic, the bread if you analyze this is the physical action, which has an impact with the non materialistic dimension.

That's to say this is the connection with the elements Err and in a certain way, you have not a metaphor, but let's say the deep connection okay in between the scissor link in between the materialistic word and the spiritual word okay. And this is what you can see that true in German, the word admin admin means to Brett, okay and admin. So all our European languages are coming from indo European origin. So that's to say from Sanskrit initially and actually what is interesting is Atma means the soul in Sanskrit. So Atma the soul an admin, to brief, it means that this is a connection the physical connection We've our soul and our soul is the Eden part invisible part, the eternal part of your of your true nature, okay? So, it means that it is a way of breach it channels to this higher self.

Okay, so breaking breaking also is important physiologically speaking for the simple reason that 70% of our, in our explode, things to break, that's why it's important to do cardio to, to to, to breath a lot, okay 70% of the 20% is by sweating and the rest by going to bathroom and so but let's say essentially 70% things to break. That's why hyperventilation is super interesting and well breaking So reoxygenate your neurons basically, okay, you can feel it. If you if you break well you will have two meditations that's why you will become a need that you feel. Your mind is fresh and fresh to be creative to do brainstorming if you're working in marketing or whatever, and but you run through just to do a calculation or some works that you will use both sides of your brain, mathematic physics, okay, the left hemisphere, or the right hemisphere, the creativity, the painting and so on.

If you do meditation, you can be sure that you're more connected within and outside. Well. The two things breathing active or facing active means that you will be not natural and you will have an impact on it. You will control your way of breaking This is interesting to notice that most of the time we aren't victim of our breathing we aren't the breathing is just let's say representing and defining our emotions our state of mind and this is we can let they act on our mind our mood, our emotion, things to the master of your brain. Okay you can see just the basic things that's why I put active like this image in your you see a lot of agitation you are stressed. You broke like this just super angry like this, okay?

If suddenly you realize that most of the people they are doing like this, okay, they do. To come down and buy now it's already better Okay, your thread and your calendar. Okay, so why it is important because if you don't every morning by breaking Well, actually you will be calmer and you perception or reality will be different. And if you feel certain stress, you can analyze, you can do this kind of braking that I'm gonna show you right now, which will tell you and this is the practice of mindfulness that I will do, right. So that's chapter and mindfulness in practice in their daily life is that to observe, to observe your feelings and to see once you feel this anger angriness coming and so on. You just observe and you try to master it.

But if you muster you breathing, you will see your perception will be different and Why is important not to be upset and so on you know in martial arts, okay if you practice for example, in kickboxing for instance, and this is quite insensitive one of the key is to accept to receive some some patch okay? And so the goal is not to be upset, okay you receive okay that may be painful, but in just the techniques okay. So, it is you have to accept and to be stable. Okay, you can see if you analyze the martial art the sages, okay, the wisdom and the wise men, most of the time they have to come. Okay, and what is interesting why I'm doing this parallel because all of them they practice meditation, the master will create it to control fu in the Shaolin Monastery. In China, they are okay they are practicing martial art, but also meditation because it's two parts, okay?

It is active meditation. All right. So, just to say that, why is this important also in the operational life, because if for instance, you have some quite, let's say, stressful work like a negotiation and you have lots of, you know, very hard to challenge and so on. If you accept to receive some tension like this and so on, and you just come, I really swear to you, it will be more useful for you take a certain distance, breath perfectly. Normally, when you see the end, you will see life will be different. Actually, you know, life is really, let's say, psychological because sometimes you feel upset and so on and you see you put your filter in black You see everything in black, okay, you will see everything negatively.

And when you're in love you see who read your pink filter. And you see the life completely pink, you know, you see love your hose is the everything is nice is the same principle. Most of the time when you do in addition to morning, it takes five minutes, 10 minutes, 15 minutes, whatever. And then you life is completely gentle is like you're part of something higher and you would see the elements of nature and so on like a symbol you know in the world is they when the trees open up the arms for you and so on. It's a little bit like this. And also you create that things to your app that that you good frequencies you good energy.

And then also there is a notion of synchronicity you're more aware about this ciphering the hidden messages of light like synchronicities and also by but actually, this is the principle of meditation by bringing Well, it is also the fact that you are emitting afterwards, good frequencies, you know, it's the same principle that you see with the way of your friends and your environment perceiving you. It's the same principle that, for example, when people say, Oh, it's, it's unfair. Now I have a girlfriend boyfriend and before that during five years, I was single, and nobody was looking at me and now everybody is on me. Why, basically, but you're in love. You're in harmony. So what?

So you're radiating okay? So, literally, the person can see that the stimuli but also the light, which is your eyes, in your way in your being and so on. The people reach the enlightened enlightenment sorry, was enlightened. ruminated is not a permanent pronoun in the sense that it is endless search. But if people completely harmonious, you don't know why you like to be with them, you like to listen to them, you like to use it. And this is the same principle with when you're in love or when you're in alimony things to meditation.

So briefing Well, basically to come back to the point briefing where we'll change your perception of the word you usually be more focused on the house huling glass than the out empty glass, okay? But I invite you to do the test to do regularly meditation in one day you stop and you will see the difference. But well, the active meditation It is important just for you to establish a notion of that, okay, you brief, like a balance between you know, you know, like, and this balance or let's say this Kevin's this prism is swinging your mind as well. And he's relaxing. Okay? But the notion of balance is that Oh, I'm gonna give you a technique of active breathing, but before that I want to do parallel with palsy if you know a bit turquoisey This poem is in French, but is not necessarily is more structure in a poem for example in Alexandrina, okay?

You have a certain structure, it's always like this, you have four sentences in the first paragraph port three and three. And here you have always the same same principle of rhymes, okay? The first one here, as whatever the language whatever the, the meaning is the sound that which is important. The rhymes with us here. will be a and the rhymes with own will beat beat. Okay, so boo, Rajesh is rhyming with rhyming with ash.

Okay. And we've had, okay, so yet hear a DB a, a DBA, and so on. So you have a certain structure and this is exactly the same principle for the basis of the active visitation. What is this concurrently? Your email a certain, let's say, duration, few seconds, not minutes. Okay.

Once again, the goal is not to do it at the end the record, the first one will who died last, but yeah, when I put x can be a three second, five second 10 second, whatever you want, but the principle is this one you Hey, okay. You stop you're breaking a certain time. you exhale. You stop a certain time and you enable you stop a certain time and you exhale and to one so far as do an example with certain duration, four seconds of inhaling and exhaling. Four seconds of stopping, okay is to detect And so on and so forth, because they can inail a break or post again. Second exhale, four second break, okay.

It's always like this. Get this is the first example you can do six, inhalation, a break of three second, six second you exhale and three seconds your break. Okay? 96 second, break three second, second, break, six seconds in a second and so on so far like this, the reason the balance okay? But in theory inserting the notion of break in between another 110 seconds, five seconds, 10 seconds, five seconds you can do all the combination that you want, okay? That doesn't mean that the inhalation is And the acceleration is the same time than briefing but you can.

Okay. Well, another one, which is just at the beginning, as an introduction of you briefing is the following. Okay? You're not obliged you can do only what I did before what we show you before, but this one is just to make circulating your both hemispheres of your brain. So, concretely, it is just at the beginning, you do first street times this cycle in one sense, okay. Which is that one you?

You will in a loop with the left nostril, okay, three seconds, three times three beats, for example. Okay, so your break street second. Want to treat Then you exhale for do write notes treat 123 then you block three thicker, and then you do the same thing 123 you break Wall Street. you exhale from the right nostril 123 you block 123 you inhale 123 you break 123 your exhale 123 you break 123 you do it three times like this. Immediately you do exactly the same thing on us every round with you also, hands. Okay, you left hand.

Okay, this time you you closed Your left nostril and you will breathe through the right nostril. So you start the same and you will do street cycles three times. 123 you inhale, you break 123 you exhale. 123 from the left no Street, you break 123 you inhale on the right nostril, 123 you break 123 you exited from the left or 3123 you break 123 you inhale 123 you break 123 you exhale 123 you do it three times, okay. So at this stage three time in one sense, and three time India says, okay, you activate book. And now to finish the introduction of this briefing, this method you do like this, you email From the left nostril, three seconds, always I accelerate this tree a second for you to do this quicker.

So 123 your brake 123 you block your braking. You, you excel three seconds 123 from the left to the right to the street, you block 123 and then immediately you continue to regret from the same the street that you just accept you. You break your email from the right nostril 123 you break 123 you exhale, three seconds from the left the street, okay, so you did like this, and like this, okay, and you do it three times again. Okay, I do it completely the complete street cycle. Okay, it's not 12312 312-312-3123 1-231-231-2312 312-312-3123 1-231-231-2342 32312 Okay, clear. If you want I can I will do you have also for the preparations, the ritual and so on.

I put a different video explaining that you can see how to do at the beginning and but try to do it on Okay, like a complete, okay, you have the past one you do three times, okay from this side, then the thought through it is from this side, okay? You do three times and then a mix, okay? As I do like this, okay, three times. And once you have done that at the beginning of the introduction, we can redo always the inail we can consider that you know, it's like with your planer it's like a thick enough, okay, you take off, okay, by oxygenating a lot of few, let's say neurons and so on your brain and once after a while, you reach a certain cruising speed, okay, and then you can do the normal one, okay, and there is no turbulence anymore. You continue your normal break things that to say, and 10 510-510-5436 36363 or 4242 24444 whatever you want Okay.

Well, there is the more you practice of course once again the easier it is obviously no need to precise is like everything but another one that they can tell you is the sushi the sushi is to eat it is the Muslim is a theory currents and it is we practice this meditation This is actually the fact to brief twice more let's say to enable train smart done excelling okay the goal is iPad ventilation and to reach certain altitude and state of consciousness okay to to develop your let's say your perception into a larger perception. So, as an example, so you double the duration of inhalation compared to Acceleration okay. So, you ignite for example 10 second, you brake five second, you exhale, five second and you stop by second and so on so forth. But you can see here it is the double of acceleration, okay?

You can do eight second inhalation, two second break for second, exhale, two seconds okay. Once again same principle you can even go more and the extreme. This one I practice quite often I in a 32nd you need some training of course on the Goldie's notes once again of course not that in a 32nd break 10 second you exhale, five second and your your break 10 second into one second, all right. So, here it is for the Sufi techniques. There is another way of breaking which is the belly. Okay, the variable thing that to say this is on the opposite, normal way, in Somalia.

When we inhale, we put the belly in, this is the country, you inhale, and the belly is out. Okay? And when you exhale the biddies in, again invite you to do it. Actually, it's come not only the body if you have some problem with digestion, but as I told you, the second and third chakra being linked to the notion of emotion, of course, it is releasing some some issues emotional, for example, is traced or problems and so on. So I invite you to test it. Of course.

This is not necessarily I mean, it's not complete story. Personally, I do it sometimes not always in systematically, okay. And just one thing, don't hurry. At the beginning since to be difficult Essentially if you do all together, so that's why I invite you, this one to do it and to insert within your meditation once you master properly and you're, let's say, at ease with the techniques that just state, okay Same for this one. Same for this one, the introduction and so on, do it once you, you, you reach a certain level of mastering, but focus on this one essentially first, okay, once you master it, insert that once you master both, you can insert the belly breaking, okay, you know, it's simple is exactly like when you start to drive when you start to drive just every bolt because you have to think about three things.

Okay, the wheel, the mirror, the gears and even the pedal the four things, okay, and at the beginning, it's just super complex. But now when you use to, you can even talk to someone but music or smoke a cigarette, it's not good, but just you can do it. That's it. And and you don't think anymore but it is automatic. Okay, so that's why the more you practice and the more you will become automatic, but once again the goal is not to do a Constraint Tool to represent a constraint, it should be natural, easy and comfortable and a source of pleasure and happiness. All right.

Well just pay Civ meditation concretely what is it the basic meditation is, as I told you, very often we tend to, to breathe with a certain agitation. Okay, so, the goal of passive meditation is to to be competitive to observe to observe your bracing. To be natural and to be called and why I put are so this violent the wave is because this is one of the techniques when you do either ventilation I'm going to show you now I go ventilation is allows you to breathe really really let's say calm okay i province elation you have two techniques, one from what we call a low tropic breathwork and another on rebirth or a topic that I practice regularly I teach as well. And when that we propose in our early sequencing center, concrete is hyperventilation to release your trauma to release your toxin and it remains one because you dig down your inner spheres of consciousness and so on.

It is really not the kind of regulation but It allows you to release really some some day building that you have really buried deep in, in your in cautiousness. Okay? So it can be trauma from the from your birth that's to say that you don't remember and that's why we call So, the second aspect with a different way of breaking the principle in principle rebirth okay is the principle to to come back to on earth but the principle of breath work is the following quickly you breath rapidly and intensively okay you breath a lot and then immediately there is no break you excel the maximum and like you discharge okay so and rapidly actually. And so it is like this Nobody you do either so we've you barely even now effect I think I feel like this UK it's I prefer installation is better than the join is a nature drug train you have to do it consciously with someone person.

Yeah we can practice because I use that for longer many years and I teach it but yeah, it's quite intensive but just once you do that so don't do it too much if you are just beginners but if you do it a bit, two seconds, actually don't you understood you breath? I mean you're in aid with the nose and you exhale with the mouth okay And actually, you do it rapidly and we've quite a lot of, it's a quite a long time, I mean, intensive breathing, inhaling inhalation and exhalation. Okay? And then reverse is the same principle except that everything is with you. Okay, it's actually like this, but you will see once you do that, then you have really more elliptic capacity to grip. Really call.

Okay? And this is briefing, as we call, like, cold water. Okay, and actually after a while Because the money when you break it is the DNA and the DNA and the unit ID you accept okay it's like a seed usually though okay. But the goal for the base given the cold water Callum breath is to fillers to reduce this amplitude okay to reduce this this frequency so to reduce and to flirt with this line and when you flirt with this line, okay in a is like when you do it after a while you don't see the difference in between inhaling and exhaling. And this brings you a very deep call. Okay.

This practice that we will see are so far deep in Astana methods. You can also So, just I have the feeling that you're like, swinging, you know, in the clouds. I do the movement but in meditation, you're not doing the movement, just the feeling of that and he's just calming. Okay? This is the principle of bracing.