Hello and welcome.
My name is Inge and this is a very simple meditation and breathwork combination that is designed to make your morning start fresh,
Focused and engaged,
Making you ready to start the day recovered,
Clear-headed and motivated.
One of my favorite pranayamas is Nadi Shodhana.
Nadi Shodhana is the purification of the relaxing ida and activating pingala,
Which are,
According to yoga philosophy,
Energy channels.
It is also called alternate nostril breathing and it is an ancient yoga nasal breathing technique that was designed for you to balance the use of your nostrils and find balance between energy and relaxation.
This technique involves breathing through one nostril at a time and switching from one to the other.
Alternate nostril breathing is also an excellent technique in mindful nasal breathing and you will find it works very well for calming and steadying the breath and your mind.
Our Nadi Shodhana will take about 5 minutes in which we will slow down our breathing pace to about 6 cycles,
10 breaths per minute.
At some point you will notice that I start counting down seconds.
If that happens,
Try to extend your breath over all the seconds so it becomes as steady,
Slow and light as possible.
Make sure you sit up straight,
Shoulders are relaxed and allow your belly and ribs to release and expand on the inhale so your diaphragm has space to move and use your deep core muscles and ribs to assist the exhales so you exhale completely.
Between breaths,
You allow a natural pause to occur.
If you feel like breathing slowly becomes irregular,
Don't force yourself.
You can always take a break and join me again when you feel ready.
When you are ready,
Let's begin.
Sit comfortably.
Hold up your right hand and place the middle and peace finger between the eyebrows.
You now have your thumb and ring finger free to close off your right and left nostril and alternate between them.
Take a few conscious breaths through the nose using both nostrils.
Close your right nostril and exhale fully through your left.
Inhale fully through the left.
Close the left nostril,
Open the right,
Exhale fully through the right.
Inhale fully through right.
Close right with your thumb,
Exhale left.
Inhale left.
Close left with your ring finger,
Exhale right.
Inhale right.
Switch,
Exhale left.
Inhale left.
Switch,
Exhale right.
Inhale right.
Switch,
Exhale left.
Inhale left.
Switch,
Exhale right.
Inhale right.
Switch,
Exhale three,
Two,
One.
Inhale three,
Two,
One.
Switch,
Exhale three,
Two,
One.
Inhale three,
Two,
One.
Switch,
Exhale three,
Two,
One.
Inhale three,
Two,
One.
Switch,
Exhale three,
Two,
One.
Inhale three,
Two,
One.
Switch,
Exhale four,
Three,
Two,
One.
Inhale four,
Three,
Two,
One.
Switch,
Exhale four,
Three,
Two,
One.
Inhale four,
Three,
Two,
One.
Switch,
Exhale five,
Four,
Three,
Two,
One.
Inhale five,
Four,
Three,
Two,
One.
Switch,
Exhale five,
Four,
Three,
Two,
One.
Inhale five,
Four,
Three,
Two,
One.
Exhale left.
Inhale left.
Exhale right.
Inhale right.
Exhale left.
Inhale left.
Exhale right.
Inhale right.
Exhale left.
Inhale left.
Exhale right.
Inhale right.
Exhale left.
Inhale left.
Exhale right.
Inhale right.
Exhale left.
Inhale left.
Exhale right.
Inhale right.
Release your nose.
Relax your hands onto your knees.
Relax your shoulders.
Breathe normally through the nose.
And gently open your eyes.
Thank you for practicing with me today.
Have a lovely rest of your day.
