Hi,
How are you doing?
This session is all about clarity.
When you're in a place that you feel like you're doing too many things at once,
Maybe you feel a bit anxious or panicky or just simply need to bring some clarity for your brain to your mind,
A little bit of ease.
I want you to tap into this practice.
We're gonna work through alternate nostril breathing,
Which might be new to you.
But before we're gonna get into it,
I'm gonna teach you a trick.
I love this.
It's a trick how to clear your sinuses.
I want you to take a deep inhale in through the nose,
Breathe it in,
Close your nose.
So hold your thumb and your index finger over your nose and so you're not breathing,
You just hold it.
And then I want you to start moving your head around in circle of motions,
Right and left,
Up and down.
You're just gonna hold that breath as long as you can until you get to that moment where you're like,
I need to breathe right now.
Maybe you're still going,
So keep moving the head.
It might start to feel a little bit uncomfortable.
When your body is in that point that I need to take the breath,
Release the hand and take that big breath in and then exhale out.
Magic,
Huh?
I think it always works.
Anyway,
I hope you feel a little bit more clear in your nose right now.
Let's get started.
Just find that comfortable seat,
Making sure that the back of the back,
Your spine is straight and long and your heart is open.
You can relax your left palm just on your lap and place your right hand in front of your face.
With your right hand,
I want you to bring your pointer finger and middle finger just to rest in between your eyebrows,
Lightly using them as an anchor and then the fingers that we'll be using actively are your thumb and your ring finger.
Now close your eyes,
Take a deep breath in and out through your nose.
Close your right nostril with your right thumb.
Inhale through the left nostril slowly and steadily.
Now close the left nostril with your ring finger so that your both nostrils are closed.
Hold your breath and now open your right nostril and release the breath slowly through the right side and pause briefly at the bottom of the exhale.
Now inhale through the right nostril,
Big inhale in,
Close both nostrils at the top and exhale out through the left nostril.
A little pause at the end.
Now inhaling in through the left nostril.
Close both nostrils at the top and exhale out through the right.
Inhaling in through the right nostril.
Close both nostrils at the top and exhale out through the left.
Inhaling in through the left nostril.
Pause,
Closing both nostrils and then exhaling out through the right.
Inhaling in through the right.
Cover both nostrils on the top,
Hold.
Open the left nostril and exhale out.
Inhaling through the left nostril,
Big breath in.
Cover both nostrils on the top and then exhale out through the right.
Inhaling in through the right.
Pause and cover.
Exhale out through the left.
And I want you to keep going like this on your own time.
And remember you only keep going as long as it feels comfortable.
Ideally we get to somewhere five to ten rounds of this.
So a few more rounds if you can on your own time.
And I want you to finish this last cycle.
And once you come to the end of the cycle I want you to take a deep inhale in through both nostrils.
Hold and pause.
Exhale out through the mouth.
Just release and relax your arms back onto your lap and bring that breathing back to normal.
How do you feel right now?
I am present.
I see things clearly.
My mind is clear.
My vision is clear.
I am bright.
I am light.
