Alternate nasal breathing meditation.
Find a comfortable seat with your spine upright but relaxed.
Rest your hands on your knees for a moment and close your eyes.
Take a slow steady breath in through the nose and out through the mouth.
Letting your body arrive fully into this space.
Another deep breath in through the nose and this time out through the nose.
Letting your body further arrive into this space.
And now bring your right hand up.
Gently place your index and your middle finger between your eyebrows,
Resting them lightly.
Your thumb will hover over your right nostril.
And your ring finger will hover over your left nostril.
Keep the shoulders relaxed,
Chest open and face soft.
Take a full breath in and out through both nostrils before beginning.
And now close your right nostril with your thumb.
Inhale slowly and deeply through your left nostril.
Pause briefly at the top of the inhale.
And now close the left nostril with your ring finger,
Releasing the thumb.
And exhale fully through the right nostril.
That's one round.
And now inhale through the right nostril.
Pause.
Close it.
And exhale through the left.
This is the second round.
Continue like this,
Slow and steady,
Nostril by nostril.
Allow your breath to find an easy rhythm like a gentle tide.
Breathing in through one side,
Out through the other.
In through the other side,
Out to the other.
Balancing,
Calming,
Centering.
If your mind drifts,
Just return to the flow of breath and the gentle movement of your fingers.
Inhale.
Pause.
Exhale.
Pause.
Keep going for several minutes,
Letting the breath slow and become natural.
So starting again,
Inhale slowly and deeply through the left nostril.
Pause briefly at the top of the inhale.
And now close the left nostril with your ring finger.
Release the thumb and exhale fully through the right nostril.
And then inhale through the right nostril.
Pause.
Close it.
And exhale through the left.
And then in through the left.
In through the right.
Pause.
Exhale through the left.
As you continue,
Imagine energy flowing through you.
With each inhale,
Picture yourself drawing in fresh,
Clean life force chi.
With each exhale,
Feel tension and heaviness and old energy leaving the body.
Notice how the left side brings cooling,
Calming energy.
And the right side brings warmth,
Focus and clarity.
Balancing the yin and yang,
Soft and strong,
Moon and sun within you.
Stay with this cycle,
Letting the mind rest in the breath.
With each inhale,
Picture yourself drawing in fresh,
Clean life force chi.
And with each exhale,
Feel tension,
Heaviness and old energy leaving the body.
The balance of the yin and yang.
When you are ready to finish,
Complete your last exhale through the left nostril.
Release your hand and rest it on your lap.
Take three slow,
Easy breaths through both nostrils.
Noticing the balance and spaciousness within.
And sit in this stillness for a few moments.
Notice how the body feels.
Notice the clarity in your mind.
The steadiness in your energy.
And when you're ready,
Open your eyes gently.
Carrying this balance with you into the rest of your day.
Www.
Mooji.
Org
