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  • ruRussian
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00:00:02
this is the introductory video where I
00:00:04
am going to teach you everything you need to
00:00:06
know to continue advancing in your
00:00:09
learning to meditate and also
00:00:12
everything you need to know for the
00:00:13
meditation of day 5, very good if you are
00:00:17
watching This video is that you may
00:00:18
have done from day 1 to 4 and have
00:00:22
practiced the
00:00:23
corresponding meditations, take your time to
00:00:26
do it, don't worry, but I am going to
00:00:28
insist that you try to move forward without
00:00:31
skipping any steps, that is, don't stop
00:00:33
doing the meditations because if
00:00:36
Have you noticed, we are gradually increasing
00:00:37
and including things in such a way that
00:00:41
you reach day 7 having integrated everything
00:00:44
that I explained so that later you
00:00:45
can fly alone alone and you can
00:00:48
do your own meditations at home
00:00:50
today what I am going to explain to you is a
00:00:53
little bit of the previous steps that
00:00:55
we already know so that they are clear to you and
00:00:58
I am going to tell you something that you are going to like
00:01:00
and that is that these steps, do not worry, they will
00:01:02
be written in the beginner's annual
00:01:05
that I have prepared
00:01:06
especially for you, for you, I
00:01:09
will to give the last day the last day
00:01:11
you are going to have this manual where I am going to
00:01:13
explain the steps you have to follow
00:01:15
to do your own meditations, it is
00:01:18
basically what we have been learning and
00:01:21
today I am going to mark it so
00:01:23
that you are clear verbally Then
00:01:26
you will have it written down so that you are clear about
00:01:28
what steps you have to take to sit down to
00:01:30
meditate, surely before starting
00:01:33
this program you believe that meditating was
00:01:35
sitting in a meditative position, closing your
00:01:39
eyes and quieting the mind,
00:01:42
getting the mind to be quiet, and
00:01:44
in fact many people asked me
00:01:46
how I manage to meditate because my
00:01:49
mind never shuts up now you probably
00:01:51
already know that there is a technique that we
00:01:54
sit down first we let your
00:01:55
mind wander and little by little we arrive at what is
00:01:58
called concentration technique we
00:02:00
take the mind to focus At one
00:02:02
point, which was what we achieved in
00:02:04
yesterday's meditation, we
00:02:05
progressed and finally reached
00:02:08
our
00:02:09
personal concentration point. If
00:02:13
you have been doing the meditations,
00:02:14
you will already know which one is yours. If it is the center
00:02:17
of the chest, where our
00:02:19
spiritual heart anahata chakra or the eyebrow,
00:02:22
which is where the magna chakra is, which
00:02:24
would be more the intuition chakra, this
00:02:27
is love and compassion, it is not
00:02:28
related to those feelings and this is
00:02:31
more with the intuitive rational part of the
00:02:33
human being and why we need to reach At
00:02:35
that point of concentration you
00:02:38
will wonder why the mind
00:02:40
needs an anchor point where it can
00:02:43
root itself. If, for example, you try to
00:02:46
do the previous steps and simply
00:02:48
breathe, for example, without taking your mind
00:02:51
to a point, you will see that it wanders, but if
00:02:53
you give it that point. Where it is going to be anchored,
00:02:56
it will be much easier to concentrate
00:02:59
little by little and reach what would be
00:03:01
meditative states and what are the
00:03:04
meditative states, when are you going to reach
00:03:06
the meditative states and what
00:03:09
happens in that, well, don't
00:03:11
worry. That will surely happen at some
00:03:14
point and if it doesn't happen then
00:03:16
nothing happens. Normally it can be
00:03:18
written as a feeling of great
00:03:21
well-being, great peace, great tranquility and it
00:03:25
is even a sensation as if
00:03:27
time and space
00:03:30
disappear. I personally feel as
00:03:34
if I will become unstuck. of my body
00:03:36
completely and for a few seconds I am
00:03:38
completely outside my body I feel
00:03:41
like I am not in my own body
00:03:44
although I am in my body it is a
00:03:46
sensation that can vary depending on
00:03:48
the person each person feels something
00:03:50
different the result is always the same
00:03:52
yourself and you feel very good and that
00:03:55
sometimes the sensation of time
00:03:56
completely disappears, it is as if
00:03:59
time no longer existed and suddenly
00:04:01
you open your eyes those 10
00:04:03
minutes, 20 minutes or 30 minutes have passed very
00:04:06
quickly when at the beginning it was a
00:04:08
torture so it is important to bring
00:04:11
our mind to that point of
00:04:13
concentration so that little by little that
00:04:16
meditative state emerges, it will
00:04:18
happen naturally, do not concentrate
00:04:21
on it, simply take your mind to a
00:04:23
point and take care of yourself there as much as you can,
00:04:26
that is what The only thing you have to do is that
00:04:29
the rest will come only if it has to come,
00:04:32
as I already said on day number 7, you
00:04:34
will have this beginner's manual with
00:04:36
the steps you have to follow to
00:04:38
reach that point of concentration and
00:04:40
that you can print it out. and always
00:04:42
keep it in mind and written down but today I
00:04:45
am going to review them a little so that we
00:04:47
can integrate them. There will also be
00:04:50
many more things in that manual that
00:04:51
the day after tomorrow and tomorrow we will work on
00:04:54
but tomorrow we will talk about those things
00:04:56
that we are going to include to Then you
00:04:59
can meditate alone at home and have
00:05:01
the habit of daily meditation.
00:05:03
Now let's talk about today's work, which is to review
00:05:06
the previous steps before reaching your
00:05:07
personal point of focus and we are also going
00:05:10
to talk about biotic
00:05:12
or complete breathing. As I promised, I was going to give you
00:05:15
two more breathing or pranayama techniques
00:05:17
and we already gave anulo mavi loma or
00:05:19
breathing and now I am going to give you another one
00:05:22
so that you have a new resource to
00:05:24
use in your daily life or before
00:05:26
your meditations, which is this
00:05:28
yogic or complete breathing technique
00:05:31
okay it has those two names the
00:05:34
first thing is the first previous steps
00:05:36
until we reach our focal point
00:05:38
we review it to integrate them give an order
00:05:40
to your mind to calm down that is the
00:05:43
first thing second you have to let the
00:05:46
breath flow naturally and
00:05:49
leave your mind and wander for a few minutes. This
00:05:51
is important because if we
00:05:53
directly force the mind to
00:05:55
concentrate on one point, it will resist,
00:05:58
surely you will go from being very
00:06:01
distracted in your day, perhaps stressed or you
00:06:04
just got up and have to
00:06:05
stretch to concentrate and this is
00:06:07
practically impossible for the mind
00:06:09
we need there to be a period of
00:06:12
bypass so to speak between one thing and
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the other
00:06:15
then third we are going to start counting
00:06:20
our breaths rhythmically,
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remember we inhale in three
00:06:24
we exhale in three this allows
00:06:25
deepen the breathing instead of
00:06:29
making it natural we are going to go a little
00:06:31
deeper with this count and then
00:06:33
we are going to go directly to our
00:06:36
personal focus point we no longer do
00:06:38
the ana panas technique to you because we don't
00:06:41
do it this is really optional but
00:06:44
it The important thing was to bring our mind to
00:06:46
a point of focus. First, we used Anna
00:06:48
Panas as a
00:06:50
little help, so to speak, before bringing our
00:06:53
attention to your personal point of focus.
00:06:55
In other words, our mind had to
00:06:57
learn to focus on a point and it is
00:06:59
very easy. use the breath that's why
00:07:01
we use anna panas to you where you
00:07:04
brought your attention to the nostrils
00:07:06
now when you do your
00:07:08
rhythmic breathing you can use ana to nash to you that
00:07:11
is to say you are going to count 1 2 3 1 2 3 and
00:07:15
you can bring your attention to the
00:07:17
nostrils in those first minutes where
00:07:19
you are deepening your breathing
00:07:21
but then directly we are going to go and
00:07:24
bring your attention to your personal point
00:07:26
of concentration.
00:07:28
I am going to repeat it so that we do it well
00:07:30
or that it integrates it well. The first thing is
00:07:32
to order your mind to calm down the second
00:07:36
let your mind wander let the
00:07:38
thoughts that come wander and observe them and
00:07:41
also the breathing will be natural
00:07:43
the third rhythmic breathing you will count
00:07:46
up to three on the inhalation up to three
00:07:48
on the exhalation and here you can
00:07:50
introduce anna panas to you you can take
00:07:53
your attention or start bringing it to your
00:07:54
nostrils so that little by little
00:07:57
you refine it and finally we are going to
00:08:00
bring the mind to a point. These
00:08:03
four steps are the most important and you
00:08:05
have to do it every time you
00:08:07
sit down to meditate, you can spend more or
00:08:10
less time In each one, the important thing is
00:08:12
that there is a progression over time
00:08:14
until you reach 25 minutes. I
00:08:17
am going to talk about this tomorrow and on the last day, so do
00:08:19
n't worry, we are going to
00:08:20
work on it the next day, but for now,
00:08:23
just be clear that it is always You
00:08:25
have to do these three these four
00:08:28
steps so that you alone can
00:08:30
meditate at home without my help and without the
00:08:33
help a guided meditation that at
00:08:35
any time of the day you can
00:08:37
sit and use the
00:08:39
meditative techniques to feel much better and
00:08:42
now I'm going to explain
00:08:44
today's breathing yogic breathing or
00:08:47
complete this breathing as promised
00:08:50
is an alternative option to the first one
00:08:53
that we explained, which is annulo mavi loma or
00:08:55
alternate breathing, this one we explained on
00:08:57
day number 2 and now we are going to include
00:09:00
a new one, it is not necessary In
00:09:02
fact, you don't need to do
00:09:03
either, but I'm going to recommend that
00:09:05
you experiment with this one now if you have
00:09:07
n't yet done anulo mobile or manolo mami
00:09:09
loma, and then you can also use
00:09:11
this another day, but I recommend that you
00:09:14
experiment with both. and see which one
00:09:16
suits you best or which one you feel
00:09:18
better with, each one has
00:09:21
different properties but they are both going to help us
00:09:23
concentrate our mind and eliminate
00:09:26
mental dispersion, they are going to prepare us
00:09:28
for meditation, which is what
00:09:30
we want, it is in Specifically, it will help us
00:09:32
a lot if we want to feel more
00:09:35
energetic, that is, if you are very tired,
00:09:37
this breath will oxygenate your body a lot
00:09:39
because we will reach the lungs to the
00:09:42
maximum, just as the complete breath says,
00:09:44
we will fill the lungs to the
00:09:46
maximum and we will also feel very
00:09:49
revitalized. Also if we are
00:09:51
depressed or have
00:09:54
recurring negative thoughts it will also be
00:09:56
very very effective and also if we have
00:09:58
mental dispersion, as I have already said,
00:10:00
it will help us concentrate. You can
00:10:02
use it before your
00:10:04
meditation practice. In fact, it will be
00:10:06
today's task. that you use it before
00:10:08
your meditation practice or for example
00:10:10
before sleeping if you want to relax your
00:10:13
body, it is also very very indicated to
00:10:15
relax and prepare our body
00:10:17
for sleep. I explain everything to you in the
00:10:19
video where we are going to talk about breathing
00:10:23
jobbik a complete so if you want to
00:10:24
do it I encourage you to click on the link and
00:10:27
discover this
00:10:29
wonderful breathing and that's it for
00:10:30
today's introduction you will see that in
00:10:33
the meditation we are going to include some
00:10:35
differences compared to yesterday such as
00:10:37
for example that we are going to to go directly
00:10:38
to our personal focal point and also
00:10:42
that I am going to give you more space in silence.
00:10:44
Silence is very important so that
00:10:46
you only bring your mind to concentrate and
00:10:50
that you manage to reach those
00:10:51
meditative states that I am talking about. Don't
00:10:53
worry if If you do not arrive today or if you do not
00:10:55
arrive in a long time, the important thing is
00:10:57
that you are practicing and that
00:10:59
meditation is giving you a lot, even if you do not
00:11:01
reach a meditative state, it surely
00:11:03
makes you feel very good, which is the
00:11:04
important thing, so I hope you
00:11:06
enjoy it a lot, remember to do the
00:11:08
breathing practice before and
00:11:10
see you at the practice on day 5

Description:

👉🏼 Suscríbete al programa gratis "Aprende a Meditar": https://anabelotero.com///aprende-a-meditar/ Contenido Exclusivo y Clases completas 👉🏼 https://www.patreon.com/anabelotero Para Consejos Diarios de Yoga 👉🏼 https://www.facebook.com/unsupportedbrowser Bienvenido al reto de meditación "Aprende a Meditar", un programa de 7 días donde vas a aprender a meditar paso a paso y de forma sencilla. Te ayudaré a que consigas convertir la meditación en un hábito diario. En este reto te enseño técnicas efectivas y fáciles de aplicar que van a permitirte meditar todos los días sin esfuerzo. ACCESORIOS PARA MEDITAR: (cojín de meditación) ZAFU MEDIA LUNA: https://www.amazon.es/gp/product/B06Y3NBD1P?ie=UTF8&camp=3638&creative=24630&creativeASIN=B06Y3NBD1P ZAFU REDONDO : https://www.amazon.es/gp/product/B014YUSULM?ie=UTF8&camp=3638&creative=24630&creativeASIN=B014YUSULM Tú también puedes transformar tu vida!! Empieza hoy el reto!! 👉🏼 Suscríbete al programa Aprende a Meditar aquí: https://anabelotero.com SIGUE CON ESTA MEDITACIÓN: Meditación por la mañana- 10 min: https://www.youtube.com/watch?v=bl0G-1kFvXo&t=86s Meditación para estrés y ansiedad - 10 min: https://www.youtube.com/watch?v=QgoGV2ivV3A&t=34s Meditación para calmar la mente: https://www.youtube.com/watch?v=FReFf1CLf-c&t=72s Meditación para principiantes: https://www.youtube.com/watch?v=N09ar0iGHxo PÁSATE A SALUDAR POR AQUÍ! Instagram: https://www.facebook.com/unsupportedbrowser Facebook: https://www.facebook.com/unsupportedbrowser WEB: https://anabelotero.com SUSCRÍBETE y COMPARTE! Cuanta más personas formen parte de esta familia más disfrutaremos de los beneficios del Yoga, no sólo para un cuerpo fuerte y flexible, pero para una vida plena y feliz. Porque el Yoga es un camino de autotransformación que empieza en la esterilla pero que impregnará todos los aspectos de nuestra vida. Gracias por practicar conmigo un día más. Es un placer tenerte aquí y disfrutar juntos de este regalo que es el Yoga. Un abrazo infinito y feliz práctica, Anabel

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