Find a comfortable sitting position,
You can sit on a chair or on the floor,
Just see that your spine is nicely erect,
You can sit relaxed and attentive,
Bring your awareness to the breath and feel how the breath is naturally coming in,
Naturally going out,
There's nothing else to do,
Just observing the natural flow of the breath,
Being aware of the breath,
Starting to count each breath,
Inhale and exhale together a one breath,
After 5 to 8 breaths,
Breathe out intentionally,
Fully,
Deep and long,
And let the inhale come naturally,
Again natural breath,
5 to 8 natural breath,
Afterwards again a deep exhale,
Fully intentionally,
And then let the breath come back naturally,
Keep this up for one more round,
After 5 to 8 breaths,
Intentional exhale,
Naturally inhale,
5 to 8 breaths,
Intentionally long deep exhale,
Stay with the practice,
We will add one more thing,
This time after your deep exhalation,
Make a deep intentional inhalation as well,
Fully long,
And then a deep exhalation again,
Intentionally,
Afterwards let the breath come naturally,
Inhale,
Exhale,
5 to 8 breaths,
And keep the practice alive,
After 5 to 8 breaths,
Intentionally exhale,
Fully,
Intentionally inhale,
Full,
Intentionally exhale,
Full,
5 to 8 breaths,
Keep this practice for a few rounds in silence,
You can finish this round,
And then we add another step,
Sticking to 5 to 8 normal breath,
Full,
Intentional exhale,
Then the inhale,
Intentionally and long,
Count the length of the inhale,
And balance the following exhale,
Same length,
Count it,
And then again,
Let the breath come naturally to you,
5 to 8 natural breath,
Stay for 3 minutes with this practice,
5 to 8 normal breath,
Intentional exhale,
Fully,
Deep,
Intentional inhale,
Deep,
Long,
Counting,
Same length for the following exhale,
Counting,
And 5 to 8 normal breath again,
Stay with this practice,
Finish the round that you are doing right now,
And afterwards decide for yourself,
If you want to end the practice or keep on going,
It's the same practice,
Switching to a meditation,
Another pranayama practice,
Thank you for your practice.
