"Okay. Welcome to Alembic. I'm Michael Taft. This is Deconstructing Yourself. I will be guiding a meditation for an hour, and if you want to, you can follow along, and if you don't-do your own meditation. What's the usual warning? If you're not used to sitting cross-legged on the floor, but you want to do it because you want to not stand out or something."
"And then from here we're going to do some breath work. So if you're real full, or you don't want to do breath work, don't do it. If, on the other hand you feel like doing that, and that's a normal thing for you to do. Let's begin. I'll do it at my pace, but you do whatever pace you want, including not doing it. Okay. So, slow is like. [demonstrates bhastrika] Medium would be. [demonstrates] If you want to do it pretty fast. [demonstrates]"
An hour-long guided meditation opens with a posture safety warning and a suggestion to use a chair if cross-legged sitting causes pain. Participants are invited to follow or practice independently, with permission to skip practices. The sequence begins with gentle stretching followed by breathwork paced to individual comfort, including slow, medium, and fast bhastrika demonstrations. After two minutes of paced breathing, participants rest and notice rising energy. Instructions then shift to regulating energy with alternate-nostril breathing. The structure includes time for verbal sharing and concludes with a brief closing meditation.
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