Let's embark on a guided meditation to experience the balancing effects of alternate nostril breathing.
Find a comfortable seat where your spine is naturally aligned and your shoulders are relaxed.
Rest your left hand gently on your left knee,
Palm facing upward.
With your right hand form Vishnu Mudra by folding the index and middle fingers inward,
Allowing the thumb,
Ring and little fingers to extend.
Gently close your eyes and take a few deep breaths,
Allowing your awareness to settle inward.
Bring your attention to the natural flow of your breath for a few moments,
Allowing your mind and body to settle into this present moment.
Using your right thumb,
Softly close your right nostril and inhale slowly and deeply through your left nostril,
Filling your lungs completely.
At the peak of your inhalation,
Close your left nostril with your right ring finger,
Releasing the right nostril.
Exhale smoothly and completely through the right nostril,
Emptying your lungs fully.
With the left nostril still closed,
Inhale deeply through the right nostril,
Drawing in a full breath.
Once again,
Close the right nostril with your thumb,
Release the left nostril and exhale through the left side.
This completes one full cycle of Nadi Shodhana.
Continue this rhythmic pattern,
Allowing your breath to flow effortlessly from one nostril to the other.
Maintain a steady,
Comfortable pace,
Ensuring that each inhalation and exhalation is of equal length.
If at any point you feel discomfort,
Return to your natural breathing rhythm.
As you engage in this practice,
Visualize the breath as a gentle stream of energy,
Cleansing and balancing your mind and body.
With each cycle,
Feel a growing sense of harmony and tranquility enveloping you.
Allow your breathing to return to its natural cadence.
Gradually bring your awareness back to the present space.
Wiggle your fingers and toes.
And when you're ready,
Open your eyes.
Take a moment to notice how your body and mind feel after the practice.
Incorporating alternate nostril breathing into your daily routine can serve as a powerful tool for achieving inner balance and tranquility.
By harmonizing the body's energy channels and calming the mind,
Nadi Shodhana paves the way for enhanced well-being and mindfulness.
