Find Your Center : Alternate Nostril Breathing

This meditation is an introduction to alternate nostril breathing, a gentle practice that brings balance to both body and mind. By consciously shifting the breath between nostrils, you calm the nervous system, enhance mental clarity, and promote emotional equilibrium. In just a few minutes, you’ll feel grounded, centered, and refreshed from within

Transcript

Welcome to A Dash of Meditation and the Introduction to Breathwork series. Today we'll explore alternate nostril breathing, A simple and effective practice known for balancing the nervous system, Calming the mind, And creating clarity from within. Whether your day has felt scattered or overstimulating, This breath will help bring you back to center. Let's begin. Find a comfortable seat and let your spine grow tall. Take a deep, Expansive inhale, And a long, Slow exhale. Settle in, Release the brows, Soften the jaw. Send your shoulders down and back, And let your legs relax and melt downward. With your left hand resting gently, Take your right hand and bring it to the front of your face. Using your thumb and ring finger, You'll gently alternate closing each nostril. Don't worry if it feels unfamiliar, It's okay to move slowly. Let's start with a clearing breath. Inhale fully through both nostrils, And exhale gently through the mouth. Now gently close your right nostril with your thumb, And inhale slowly through your left nostril. Close the left nostril with your ring finger, Open and exhale through the right. Inhale through the right, Close, Open and exhale through the left. That is one full round. Let's continue. Inhale left, Close, Exhale right. Inhale right, Close, Exhale left. Inhale left, Close, Exhale right. Inhale right, Close, Exhale left. Let the breath flow like a wave, In through one side, Out through the other. I'll go quiet and allow you to take several rounds on your own. Allow your awareness to soften, Feel the balancing effect in your mind. You're gently sinking both sides of your body and brain. Let's do two more rounds together. Inhale left, Exhale right. Inhale left, Inhale right, Exhale left. Inhale left, Exhale right. Inhale right, Exhale left. Gently lower your hand and return to a natural easy breath. Notice the calm you've created. Take one more deep breath in through the nose, A slow breath out through the mouth. You've given yourself the gift of presence, And you can return to this practice anytime you need to pause, Rebalance, Or reconnect. Until next time, May your breath continue to guide you back to yourself.