Instructions video for the full 12 min Energy Shift Practice

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Centering Breath & Energy Activation

Introduction

This practice guides you through a sequence of breath, sound, and movement techniques

designed to release stress, calm the mind, and reconnect you with your natural state of

balance. It helps regulate the nervous system, open the heart, and cultivate inner peace

that you can carry into daily life.

1. Pulsating Navel Breath (Cleansing Breath)

Sit comfortably with eyes closed. Take a few deep breaths to center yourself. Begin sharp,

fast breathing from the navel (not the chest), inhaling and exhaling through the nose.

Place the tip of the tongue on the roof of the mouth and gaze toward the third eye.

Continue for about 1 minute to clear the mind and center the body.

2. Bhastrika Breathing with Arm Movement

Inhale forcefully through the nose while raising your arms upward. Exhale with equal force,

bringing the elbows down toward the sides of your body. Keep the rhythm steady: inhale

up, exhale down. Continue for about 1 minute to stimulate energy flow and strengthen

focus.

3. Heart-Opening Breath & Triple Expansion

Cross your arms in front of the chest, opening and closing them rhythmically with each

breath. Inhale deeply to open, exhale to close. After several rounds, add a triple

expansion:

- Inhale while hugging yourself.

- Inhale again, opening the arms outward.

- Inhale once more, raising the arms overhead.

Exhale fully with an open mouth, releasing sound “Ha” as the torso folds forward. Repeat

this cycle for a few minutes to open the chest and release stagnant energy.

4. Kundalini Shaking

Stand upright with knees slightly bent. Allow a vertical shaking to begin from the pelvis,

letting the rest of the body follow. Keep the jaw and mouth relaxed, allowing sounds to

emerge naturally with the exhale. Surrender to the movement until the shaking flows on its

own. Continue for 1–2 minutes, then gradually come to stillness.

5. Mantra AUM (Sound Meditation)

Sit comfortably with eyes closed. Chant A-U-M slowly and deeply, seven times:

- A from the navel (creation)

- U sustained in the chest (preservation)

- M with lips closed, vibrating in the head (dissolution)

Allow the vibration to spread through the body, activating pineal and pituitary glands. Be

loud and steady, letting the sound expand.

6. Centering Breath & Stillness

Place one hand on your heart and the other on your belly. Breathe deeply and slowly into

the belly, through the nose. Notice thoughts or sensations that arise — let them pass like

clouds without attachment. Rest in stillness for several minutes, allowing energy to settle

and inner peace to deepen.

Closing & Tips

- Practice once a day to maintain calm and balance.

- For deeper integration, repeat three times daily (morning, midday, evening) for a

weekend or several days.

- Benefits include improved sleep, calmer mind, more energy, and mood stability.

- Remember: your peaceful, centered state is your natural state of being.