Hello it's Alicia Bliss and welcome to the transformative breathing technique known as alternate nostril breathing.
This practice helps balance the flow of energy between the right and left hemispheres of the brain,
Promoting a sense of calm and balance.
It's a wonderful way to center yourself and cultivate mindfulness.
So let's begin by first connecting with your body.
Please find a comfortable seated position with your spine tall.
Relax your shoulders,
Relax your jaw,
And rest your hands comfortably on your knees or thighs,
Allowing your body to relax and your breath to become natural and easy.
Now gently close your eyes if that feels comfortable or you can soften your gaze downward.
Now take a deep breath in through both nostrils,
Filling your lungs completely,
Feeling your belly and chest expand full of breath.
Now slowly exhale and completely through both nostrils,
Allowing your belly to gently contract as you release the breath.
Now please place your right hand in front of your face with your thumb near your right nostril and your index finger near your left nostril.
Good.
Now we're ready to experience the breath.
Please close your right nostril with your right thumb and inhale slowly through the left side nostril.
Feel the coolness of the breath as it enters and then close your left nostril with your index finger.
Release your right nostril as you exhale slowly and completely,
Feeling the warmth of the breath as it leaves.
Inhale through that right nostril completely,
Then close that nostril with your thumb and release the left nostril to exhale slowly and completely.
Inhale through your left cover and exhale out of the right completely.
Inhale through your right and exhale out of the left nostril.
Inhale through your left,
Exhale out of your right.
Inhale into the right,
Exhale out of the left.
That's it.
Now you've got it.
So just take your time with each breath,
Focusing on your own rhythm and the sensation of the air moving through the nostrils.
You're doing great.
Just remember to keep your breath smooth and even and if your mind wanders,
Gently bring your awareness back to the sensation of your breath.
Inhaling through one nostril and exhaling out of the other.
Maintain your focus and continue.
You're doing great.
Taking one more complete cycle of breath.
And when you're ready,
Gently release your hand and return to natural breathing.
Now slowly open your eyes if they were closed.
And just take a moment to notice how you feel after this practice.
Thank you so much for practicing with me today.
May you carry the sense of balance and calmness with you throughout your day,
Ready and equipped to draw upon it whenever the anxious or fearful mind starts to attempt to take control.
Namaste.
