Today we'll explore the practice of Nadi Shodhana,
Also known as alternate nostril breathing.
This breathing technique is both balancing and calming.
Let's begin by taking a comfortable seated position.
Begin to lengthen your spine,
Sitting tall but remaining relaxed in your body.
Place your left hand in your lap or gently resting over your knee,
And with your right hand bring your index and middle fingers to rest on the space between your eyebrows,
Just above your forehead.
Position your right thumb over your right nostril and allow your ring finger and pinky to gently rest over your left nostril.
We'll begin by closing the right nostril with your thumb and taking a slow,
Deep inhale through the left nostril.
Now close your left nostril with your ring finger and exhale gently through the right nostril.
Inhale deeply through the right nostril.
Then close the right nostril and exhale through the left.
Let's find a steady rhythm here.
Inhale through the left for 2,
3,
4.
Hold the breath,
2,
3,
4.
Exhale from the right nostril,
2,
3,
4.
Inhale from the right,
2,
3,
4.
Hold the breath,
2,
3,
4.
Exhale from the left nostril,
2,
3,
4.
Continue this pattern,
Finding a steady rhythm that works for you.
As you breathe,
Keep your shoulders relaxed,
Your jaw soft,
Your belly loose.
Stay focused on the breath,
Allowing any tension to melt away.
Let's take a few more cycles together.
Meet me on an exhale through the left nostril.
And we'll begin inhaling through the left for 2,
3,
4.
Hold the breath,
2,
3,
4.
Exhale from the right,
2,
3,
4.
Inhale from the right,
2,
3,
4.
Hold the breath,
2,
3,
4.
Exhale from the left nostril,
2,
3,
4.
Inhaling through the left,
2,
3,
4.
Hold,
2,
3,
4.
Exhale from the right,
2,
3,
4.
Inhale from the right,
2,
3,
4.
Hold the breath,
2,
3,
4.
Exhale from the left,
2,
3,
4.
Continue with your breath,
Moving into a steady,
Easy rhythm.
And as you breathe here,
Feel the balance being restored with each breath you take.
When you're ready,
Complete your final cycle by exhaling through the left nostril.
Then gently release your hand back to your lap or over your knee.
Begin to breathe naturally through both nostrils,
Noticing any sensations in your body and feel the balance that has settled within you.
Take a deep,
Full breath through both nostrils,
Feeling the air entering evenly on both sides.
Hold the breath for a moment.
And then exhale fully,
Letting go of any remaining tension.
If you have not yet done so,
Gently close your eyes.
Tune into the rhythm of your breath and rest here in the stillness.
Thank you for sharing this breath practice with me today.
