Bryana | Bright Avian: Recent Episodes
Bryana
Om Namo Narayanaya sweet practitioner,Thank You, Thank You, Thank You for joining me for the practice on gratitude, the most noble virtue. It's a win-win practice in which we fill our heart with love and our mind with humbleness and give another person to be helpful and kind to us. Swami Sivananda says "Gratitude is a duty which ought to be paid." We take look in the obstacles which disallow us to be grateful and other to be benefactors to us. We explore the relation between gratitude, love, kindness as well as independence and self-reliance. We stay alert for the egoistic tendencies which keep us away from our true nature. We start our meditation at 12:14 with Analoma Viloma, Alternate nostril breathing (3-6-6) to settle the mind. We then imagine someone who we want to express our gratitude more fully and share with them words of appreciation and kindness. We close with a thank-you note to ourselves for taking the opportunity to be grateful 🙏Be a blessing and have a lovely Thanksgiving. May every day be a day full of gratitude, love and kindness 🙏Om Namo Narayanaya
OM Namo Narayanaya sweet practitioner! Today we dive into the third method to overcome adversity and practice generosity - we get inspired by our heroes, heroines, idols, saints and sages and find out how they overcome challenges so we can too apply it in our situation, in our lives. We hear about the true incident when swami Sivananda was physically attacked with an axe by one of the ashramites. Swami Sivananda's hand did get scraped on the axe but thankfully that was the only injury during the attempt. The assailant was protected and saved by Swamiji, guided with techniques to overcome the negative thought tendencies, initiated into yogic mantra and send with a blessings and many gifts. We get inspired by the love, kindness, generosity, gratitude, grace, worship and mercy swami Sivananda embodied and manifested towards him in a moment of a life-threatening situation.At 19:36 we start our meditation with centering our mind on a chosen teaching moment. We plant mental affirmations for positive patterns to grow. We visualize all the people in our life and how we take the strong resolve to be generous with them in our thoughts, words and actions. Our meditation concludes with chanting of the mantra: Lokah samastah sukhino bhavantu May the whole world be in peace and harmony. May every being be happy. Stay blessed my friend!Om Namo Narayanaya 🕉 🙏
🙏OM Namo Narayanaya sweet practitioner! In this practice session we explore 3 methods to overcome adversity and allow ourselves to practice generosity at times of adversity. 1. We recognize our true Self in the one who present the challenge to us.2. We see the silver lining and practice the opposite positive quality.3. We get inspired by our heroes, heroines, idols, saints and sages and find out how they overcome challenges.At 10:08 we contemplate and meditate on the teachings and make strong resolve to bring the affirmations into our day. May we all see the silver lining and the blessing in disguise, overcome our challenges and become an inspiration for those around us.Stay blessed my friend!Om Namo Narayanaya 🕉 🙏
Om Namo Narayanaya sweet practitioner,In this practice we further establish and grow our character in the virtue of generosity and its subtle aspects. We continue to grow our positive thinking and purify the mind through the virtue of generosity, beneficence, munificence and treating others kindly and with resect and equanimity. We share some inspiring stories on true generosity from Swami Sivananda's life before he became a monk as he was true embodiment of generosity. We choose a centering thought and at 17:00 we start contemplating and meditating on the teachings. We close with a firm determination to embody munificence and smile kindly to everyone we meet. Remember to take the practice to your day and reflect on the opportunities you took and the ones you missed so you can improve tomorrow.May we be embodiment of generosity as Swami Sivananda was. 🙏Om Namo Narayanaya
Om Namo Narayanaya sweet practitioner!
In this practice we embark on the cultivation of a specific virtue - self-reliance. I read a short story from Swami Sivananda's book "Inspiring stories" to illustrate the importance of self-reliance. We then dive into the meaning, the value and the wisdom of self-reliance and independence.
At 10:13 we start the meditation. We breathe. We visualize. We feel how it feels to possess the virue. We notice how the mind feels when we rely on others. We contemplate on the advantages and we complete the meditation with a strong resolve.
May all beings be peaceful ☮️May all beings be happy 🙏
Om Namo Narayanaya 🕉
Om Namah Sivaya!Let's double our lungs capacity by breathing rhythmically for the count of 4. Usually we breathe for the count of 2 so by inhaling for the count of 4 and exhaling for the count of 4 we cleanse the lungs of stale air and double their capacity. We'll practice 10 rounds but feel free to return to normal breathing at any point. Your body knows best. Clear lungs, clear mind! 🙏🕉
Om Namo Narayanaya sweet practitioner!
Today's practice includes a nugget of teachings on virtues. I share their benefits according to Swami Sivananda:
"Virtue brings peace. Virtue is greater than life and prosperity. Virtue is the gateway to bliss." ☮️😊
And the yogic methods of cultivating them:
-
Meditation for 10mins at the top of the day.
-
Remember throughout the day.
-
Reflect/self-analysis at the end of the day.
At 8:05 we start the meditation on the self selected virtue. We visualize, we feel the virtue, we contemplate on its advantages for us and others and we close with a strong resolve.
Virtues' benefits and practiceThis is your 1oz practice for today! Thank you for meditating with me.
🕉 Om Namo Narayanaya
🕉 Om Namah Sivaya!Let's increase our lungs capacity with 50% by breathing rhythmically for the count of 3. Usually we breathe for the count of 2 so by inhaling for the count of 3 and exhaling for the count of 3 we cleanse the lungs of stale air and increase their capacity to one and a half regular breath. We'll practice 10 rounds but feel free to return to normal breathing at any point. Your body knows best. Enjoy! 🙏🕉
🕉 Om Namah Sivaya, everyone!
I am sooo excited to share that I have obtained a certification as Sivananda yoga teacher 🥳 The past 4+ months I spent studying and volunteering at the Sivananda ashram (yoga school). I learned a lot from the swamis (monks) and brahmacharis (renunciates) at residence there as well as from visiting swamis from the Kailash ashram (the Harvard of yoga studies) in Rishikesh, India. It was an extreme blessing and I got so inspired. Can't wait to share all that I've learned starting with breathing techniques (pranayama), yoga asana (yoga postures), yogic philosophy (advaita vedanta), swami Sivananda and swami Vishnudevananda teachings and more.
As part of this new beginning, I'll be renaming the channel from Bright Avian which was focused mostly on meditation as part of my work as Chopra Center meditation teacher, to 1oz practice. I will still record meditations just will be expanding to all the incredible Sivananda teachings I learned and practiced for the past few years. The new name is inspired by one of Swami Sivananda's teaching: "An ounce of practice is worth a tone of theory." Which means that to be a good yogi, we need to practice daily. As little or as much as we can but we need to build the habit and regularity in practicing.
Thank you for being part of this new chapter!
Sending you much love and light,
Hari Om Tat Sat 🕉
Welcome my dear friend!
Today's meditation deepens our connection with the higher Self via the breath. By synchronizing breath and movement, movement and breath we get established in the present moment ⭕️.
We explore body awareness by placing our attention in the center of our heart and notice the chest rise and fall as we breathe. We then ask ourselves: "What am I?", "What is the easiest way to expand my awareness?" and "How can I give of myself back to Life? How can I serve Life?"
We continue with the Sanskrit mantra "Āham". We can also choose the English phrase "I am" or if we feel really adventurous we can use our first name to anchor the mind. Choose what resonates with you today.
We complete our meditation with the intention: "Established in peace, I rise above the body consciousness to the supreme light of the Self."
A wonderful complementary practice would be Centered and Balanced with OM 🕉
Let me know how it goes for you and share with anyone who may benefit from it.
Recognizing the higher in You, I bow.
Namastè 🕉
Hello, my friend! Happy meditating together!
We have a balanced and harmonious, attraction-focused and Earth-inspired🌏 meditation.
Celebrating us meditating together Mother 🌍 , and the earth element with our guest of honer 🌱 , we start our journey with a 4-count inhale, 4-count pause and 4-count exhale breathing.
We explore body awareness by placing our attention at the base of the spine, or the Root Chakra. We then ask ourselves: "What am I grateful for today?" and "What do I want to attract more of, to have more of in my life?"
We continue with the Sanskrit mantra "Om Klīm Om". We can also choose the English phrase "I attract" Choose what resonates with you today.
We complete our meditation with the intention: "I attract that which keeps me balanced."
A wonderful complementary practice would be Centered and balanced with OM 🕉 Let me know how it goes for you or if you have other favorite video to combine this one with.
Thank you for sharing your meditation journey with me and our community 🙏
Namastè 🕉
Hello, my friend! I'm thrilled to be meditating with you today! We have a reflective, calm, nurturing, moon-inspired🌛 meditation.
Celebrating us meditating together, the Moon🌛 , and the Water💧 element with a glass of water 🥂 , we start our journey with a cooling breathing. We explore body awareness by placing our attention on the 3rd eye point. With the imagery of us sitting by a lake side, we look into its reflection and ask ourselves: "Who am I?" and "Which area of my whole being can use a little calmness, a little nurturing?"
We continue with the Sanskrit mantra "Om Shrīm Om". We can also choose the English phrase "I reflect"🌛 Choose what resonates with you today.
We complete our meditation with the intention: "My mind is a reflection of the best version of myself, my higher Self, my Soul."
Combine this meditation with Day 6: Peace or Day 1: Breathe from 7 days of meditation under 7 minutes. Balance the Moon with the Sun energy and Radiant Sun meditation, or continue the insights exploration with the Goals fulfilling meditation. You know what's best!
Thank you for sharing your meditation journey with me🙏 Recognizing the light within you, I bow. Namastè 🕉
Happy meditating together, my friend 😊
Today we have a quick tactical meditation to work with trust, love and absence of love! We start with emptying our cup from all that does not serve us as we exhale and filling it with love as we inhale ❤️ Our meditation continues with self inquiry: "What is my True Nature?", "What are the opportunities in this challenge?" and "How am I supported right now?" We ask, listen and remain open to receive anything that comes up. The mantra "OM Tat Sat" takes us into the meditation. We can chant it out loud or silently, or use the English rough translation: "Only goodness really exists." We complete our journey with the intention: "I choose to act noble."
The strategic meditations are on their way. Subscribe and stay tuned!
Love and light✨💖
To your day and night🌞🌛
Namaste 🕉
Warm welcome my friend!
Our journey today takes us on a radiant, sun-inspired 🌞meditation.
Honoring the Sun, the fire, and the light energies with an oil lamp, we start with a belly breathing - pranayama which massages and stimulates the internal organs and the guts where the digestive fire resides.
We explore body awareness by placing our attention in the heart ❤️ and then continue with the a few self-reflection questions: "What area(s) of my life can use a little more light, light, compassion and love?" and "Which gifts of the Sun energy am I grateful for today?"
Today we radiate with the Sanskrit mantra "Om Hrīm". We can also choose the English phrase "I radiate" 🌞Try the Sanskrit mantra. Try the English one. Try it out loud. Try it quite in. It is all good! Whatever serves you today and it may change from one sitting to the other, just like life itself :)
We complete our practice with setting the intention: "I radiate love, compassion, empowerment and melting tenderness." ❤️
I've found it helpful to write any insights, answers on a peace of paper. May it help you too!
Combine this meditation with and of the self-compassion trio meditations and/or with Day 4: Transform of 7under7 series.
Love 💖and light ✨
To your precious heart
Namastè 🕉
Hello my friend!
Our self-compassion journey brings us today to self-compassion in thought.
In today's meditation, we begin with a breathing practice and choosing what serves is best - a hug 🤗 or a self-massage 💆💆♂️ .. or if you are like me and decide to try it both 😊
We then continue with the self-reflection question "What would I ask myself if I were to replace self-judgement with curiosity?" It may be uneasy at first but it is worth asking!
To lead us into the silence, today we use the Sanskrit mantra "Dāno Hum". We can also choose the English phrase "I am compassion itself." 💝 Give either one a try and feel free to try the other one. Listen to the the teacher within!
We complete our practice with setting the intention: "I am free of self-judgement."
As an bonus question today we ask ourselves to consider a self-belief that may not be serving us well and ask "What if it was a false belief?".
May the questions, reflections, and mantras in the self-compassionate meditation trio serve you and enable you to be your most beautiful and compassionate self!💖✨
With much love 💗
I reverence bow to you 🙏
Namastè 🕉
Hello my friend! Today we explore and expand our self-compassion through the spoken word.
In the 10-minute guided meditation, we set ourselves for greatness by starting with deep exhale, inhale and a self-massage 💆💆♂️a.k.a. the party-crasher 🦄🎈🎉 The meditation continues with self-reflection and asking ourselves silently "What would I say to myself if I were my best friend?" Slipping into the silent mantra journey smoothly guided by the Sanskrit mantra "Aham Dānam" or if the English phrase serves you better today, please do use "I am compassion" 💗We complete our practice with setting the intention: "I am understanding and kind to myself." As a bonus practice today we consider and reflect on the expressions of understanding, support and kindness through the art of speech. Let me know in the comments below if you take that moment to reflect on the words which fill your heart with compassion and kindness 💖✨
Loving kindness, All day, Every day!
Namastè 🙏✨🕉
Welcome to the Self-compassion in Actions meditation, my friend!
In this less than 10 minutes guided meditation we explore and expand on the compassion we have to ourselves. We set ourselves for greatness by starting with deep breathing and a hug 🤗a.k.a. the party-crasher 🦄🎈🎉
Our experience continues with self-reflection and asking ourselves silently "What would I do if I were my own beloved 💞one?" We ease move into the silent mantra journey guided by the Sanskrit mantra "Om Dānam Namah" or the English word "Charity" 🕉We close our practice with setting the intention: "I am the giver and the receiver of compassion."
A bonus suggestion for an act of kindness towards ourselves completes our experience. Let me know if you do take advantage of the suggestion and what was your treat in the comments below.
May loving kindness fill your day,
Today and every day!
Namastè 🙏✨🕉
Welcome my friend 😊
This is the intro video to a set of three 3️⃣meditations 🧘♂️🧘♀️🧘♂️focused on self-compassion. The idea of the set is to build a solid foundation of our self-compassionate practice and to expand its impeccability in our thoughts, words, and actions. We have a party-crasher 🦄at the beginning of each video, perhaps an unusual companion for a meditation practice. We end each meditation with a suggestion that enables you to bring the idea of each practice into the awakening hours 💝
I hope this makes it a compete package and you choose to join me this Fri(6/26), Sat(6/27) and Sun(6/28)!
Much love and light ✨💖
Namastè🙏
Welcome, welcome, welcome!
This is a guided meditation using a silent mantra-based breath-awareness technique called Primordial Sound meditation to connect with our true Self. We go over the top 3 meditation tips and best practices and why use mantra-based meditation. We continue with a few deep breaths to settle into our seat (starts @ 7:49). Then we ask the few important questions as a self reflection exercise (starts @ 8:33). After that, we ground into the present moment and start silently repeating "I am" (starts @ 11:40). We use its vibratory qualities of "So Hum" to slip into stillness and we meditate for a few minutes (starts @ 12:24). We close with setting 4 intentions for perfect health (starts @ 18:28).
With love,
Namastè🙏🕉❤️
Hello friend!
Goals fulfillment focused, this guided mantra-based breath-awareness meditation uses self reflection questionnaire to reveal our deepest desires and the best step to fulfill them. With the power of intention setting, we release stagnant energy so it can fuel the creative fulfillment of our goals.
Love and kindness!
Namastè🙏
Welcome my friend!
Incorporating visualization and intention setting to heal the heart, this guided meditation opens a deeper connection with your heart. We start a dialog and establish a constructive way of interacting with our heart so we can find the next best step in its healing process. A silent breath-awareness mantra-based technique called Primordial Sound Meditation is the base of this healing session.
If you practice yoga at home, Yoga with Adriene is a great teacher. Her videos have helped me so so much and I'm forever grateful to her 🙏 ❤️ 🙏 🌹
Head and heart reset (https://www.youtube.com/watch?v=G4QUhyW-muE) and Rose yoga (https://www.youtube.com/watch?v=_VnYSoMI-9Q&t=1s) are great to be practiced before or after this meditation.
Here is the list with the heart related yoga videos on her channels: https://www.youtube.com/results?search_query=%23yogawithadriene+heart
Enjoy!
A quick meditation with candles, fairy lights, Sri Yantra and the mantra Aham! Grounding in the present moment, it quickly takes us to the core questions of being. The centering thought "Aham" (I am), allows us to quite the mind and go beyond thoughts and sensations.
A guided peaceful meditation which helps us come back and remember out True Self with the universal sound OM. It brings balance and centers you in the present moment in the midst of turbulent and changing times.
We start with the self-reflective questions "Who am I?" and "What am I grateful for?" Then the meditation offers out-loud chanting as well as silent repetition giving you the opportunity to listen to your body and give it the best it needs in this moment. As we move release the repetition of OM we visualize its benefits rippling out. We complete the meditation experience with setting intentions for perfect health!
Let me know in the comments bellow if the meditation was comfortable for you.
Be well and healthy my dear friend!
Namastè 🙏🙏🙏
Thank you everyone for joining me in this guided meditation 🧘♂️ 🧘♀️ 🙏
We start with a gratitude note to the front line workers and optimism that it will all pass. We continue with envisioning the love and the peace we create when we perform a selfless action. We feel it in our heart and we see it in our mind's eye. We then meditate with "I AM" - before anything we do, we are, we exist, we are aware.
Feel free to share this meditation with a friend, a loved one, with anyone you think it may help!
Let me know how it was for you in the comments below, I hope you do enjoy it!
Stay healthy, stay well!
Namastè🙏🕉
Welcome to Day 7 🎉 0:00
Slow Breathing 6️⃣⏸6️⃣⏸ 0:22
Self-reflection question 🌕 3:02
Silent mantra meditation 🌎 3:44
Intention ☀️ 6:10
Welcome to Day 7, my friend 🙏 Today we are 🕉
Today’s 7-minute meditation starts with a slower breathing. The 6-count breathing in combination with pause for 3 counts allows us to breathe deeper and gives us the opportunity to play with the 3-step breathing.
We continue with the self-reflective question “What am I?“. For a Sanskrit mantra today we use the word “Shivohum”. It translates in English as "I am all that is and that which is not". Choose what serves You serves you best today. We close our meditation with the intention: “I am present with the Awareness that I am.”
AMAZING job, my friend!
Thank you for sharing your meditation journey with me 🙏 See you soon!
Namastè 🕉
Welcome to Day 6, my friend 🙏 Today we are at peace ☮️
Today’s 7-minute meditation starts with a little bit of the 3-step breathing. Step 1: Inhale expand the lungs, the chest.
Step 2: Continue the inhale and fill the belly with air.
Step 3: Exhale slowly and relax the body.
Then we ask ourself silently “What am I grateful for?“. For a Sanskrit mantra today we use the word “Om Shanti”. You can also use the English phrase "I am peace" if it serves you better. And we close our meditation with the intention: “My heart is full with peace and grace.”
Wonderful job, my friend!
Thank you for sharing your meditation with me 🙏 See you tomorrow for Day 7!
Namastè 🕉
Welcome to Day 5, my friend 🙏 Today we celebrate 🎉
Today’s 7-minute meditation starts with some belly breathing. Then we ask ourself silently “How can my unique talents best serve me and others?“. For a Sanskrit mantra today we use the word “Om Bhavam Namah”. If it feels more comfortable to use the English phrase "I exist" for your mantra today, choose that. And we close our meditation with the intention: “I celebrate the very probability of my existence.”
Well done my friend!
Thank you for sharing your meditation with me 🙏 See you tomorrow for Day 6!
Namastè 🕉
Hello, hello, hello! It’s Day 4 🎉
Today we transform ❇️♻️✳️
We settle in today’s 7-minute meditation by introducing the pause ⏸ into the 5-count breathing method. Then we ask ourself silently “How can I best serve myself and others?“. For a Sanskrit mantra today we use the word “OM”, the sound of the Universe. And we close our meditation with the intention: “I am whole, I am healed.”
Job well done! Looking forward to seeing you tomorrow!
Namastè 🕉
Hello my friend and welcome to Day 3 of the 7 days of meditation under 7 minutes series 🎉
Day 3 - we are free ... in the bliss of joy 😊 Freedom is joy and joy is freedom 🕊
We settle in today’s 7-minute meditation with deep breathing through the nose. Then we ask ourself silently “What brings me joy today?“. The Sanskrit mantra for today is “Om Anandam Namah” which translates into English as “I am the bliss of being”. You can also use “I am bliss” as your mantra instead of the Sanskrit phrase. Remember to chose what serves You best! We close our meditation with the intention: “I am blessed for being here now.”
Hope you enjoy Day 3 and to see you tomorrow for Day 4!
Namastè 🙏
Hello my friend,
Welcome to Day 2 of the 7 days of meditation under 7 minutes series 🎉 Thank you for joining me!
Today's 7-minute meditation starts with focusing on the exhale as we breath deeply. Inhale through the nose, exhale deeply from the mouth! Let it all go! Adding the sound "HA" as we breathe out magnifies the release of stagnancy and allows us to make space for new experiences. Then we ask ourself the question "What do I want for myself and others?". Connecting with our self by asking our true desires to come to us. We continue with the Sanskrit mantra "Aham", translating in English as "I am". We close our meditation with the intention: "I release all that is no longer serving me."
Amazing job my friend 🎉 Day 2 ✅ I'll be here tomorrow for Day 3 - see you then!
Love and light
to your precious heart❤️
Namastè 🙏
Hello my friend,
Welcome to Day 1 of the 7 days of meditation under 7 minutes series 🎉 Supper excited to have you join me!
In today's 7-minute meditation we start with an even breathing for 5 counts to settle into our meditation. Then we ask ourself the question "Who am I?". We continue with the Sanskrit mantra "So Hum" which vaguely means "I am That". Chose whichever mantra resonates with you better today and know that tomorrow may be different and either one is A-Okay! We close our meditation with the intention: "I am well established in the Eternal Truth, and the Eternal Truth is well established in me."
Hope you enjoy it and to see you for Day 2!
Love and light
to your precious heart❤️
Namastè 🙏
Hello friend!!
I'm super excited to announce the 7 under 7 series - 7 days of meditation under 7 minutes. In these 7-minute meditations we breathe (very important thing!), we reflect, we meditate silently with a mantra, we set intention and we enjoy the quite time together!
Hope this sounds good to you and you'll join me daily for 7 minutes!
See you then!