TUTORIAL‼️ Praktek Dzikir NAPAS 🌬🫁 KEBERLIMPAHAN‼️🙀😱-NgaTaSi Eps 31 || Tasawuf Indonesia 🇮🇩🇮🇩

Summary of the subtitles (Wellness / self-care / productivity takeaways)

Core theme: “Breath dhikr + inner abundance = gratitude”

• The practice connects physical breath dhikr with abundance.
• In Sufism, “abundance” is defined as inner abundance, not material possessions.
• Abundance is tied to the quality of gratitude—the more grateful you feel, the more “abundant” you feel.

Key wellness/self-care strategy: Train gratitude through mindful breathing

• A simple way to begin gratitude is:
  • Enjoying the “good thing” of breath that sustains the body.
• Breath is framed as vital, not trivial:
  • It’s used to calm the nervous system and ease discomfort.

10-minute practice structure (two exercises)

• Duration: ~10 minutes total, practiced in two parts
• Goal: Build awareness of breath sensations and pauses, then stabilize gratitude.

Exercise 1 (about 5 minutes): “Be aware of the breath sensations”

• Practice in-breath / out-breath awareness (dhikr breath / jasadi).
• Focus on bodily sensations during breathing:
  • Inhale: stomach/abdomen moves forward (inflates)
  • Exhale: stomach/abdomen moves back (deflates)
• Repeat the awareness guidance:
  • Feel air coming in → feel air going out → notice sensations that arise from head to toe.

Exercise 2 (about 5 minutes): “Be aware of the pause between breaths”

• Notice the gap/interval between inhale and exhale (and vice versa).
• For easier learning, the tutorial uses exaggerated timing:
  • Example: Inhale 3 seconds → pause 1 second → Exhale 5 seconds → pause 1 second, then repeat.
• Later, pauses become more natural (fraction-of-a-second), but the skill is to notice it consistently.

Why this helps (mind-body rationale mentioned)

• The breath practice is said to activate the parasympathetic nervous system, helping you become calmer.
• It supports spiritual and emotional ease:
  • “Opening the chest” (letting burdens/discomfort loosen).
  • Training breath so the chest feels less tense—creating more “chest space.”

Practice mindset tips

• Repeat the video/practice to internalize the method.
• Maintain istikamah (consistency) as the most important factor.
• If confused, write questions in the comments / contact admin.

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Presenters / sources

• Mas (referred to as “Mas” / “Mas Jawahir” in the subtitles)
• Mbak Juita / Kak Wita (mentioned in relation to breath recitation / guidance)
• Tasawuf Indonesia (the channel/series context referenced)
• Prophet Job (Nabi Ayub)
• Prophet Isa (Jesus)
• Prophet Muhammad
• Prophet Solomon (Nabi Sulaiman)
• Prophet David (Nabi Dawud)
• Prophet Moses (Nabi Musa) (mentioned with related supplication about opening the chest)