Welcome,
For today we're going to be doing a little bit of grounding and then going into a breath practice called Nadi Shodhana.
So I'm going to show you what Nadi Shodhana looks like first,
So then once we're in the practice we can just completely flow through.
So to practice Nadi Shodhana,
You're going to be using your right hand.
And using your thumb and ring finger to block off your nostrils.
These two fingers in the middle you can either keep them like this loose and then the practice is going to look a bit like this or I quite like to fold them down,
So if that's comfortable for you you can do it like that as well.
And then all you need to do is inhale and exhale to a count of four.
Through each nostril.
So it's going to look like this.
I'm going to start by using my thumb to block off the right side and then inhale left.
Block left hole.
And then exhale right.
Inhale right.
Block right hold.
And then exhale,
Lift.
So this is what one round looks like and you can't really see my elbow but if your arm gets tied at any point then you can bring your left hand down and then use that to keep the arm up.
So,
When you're ready.
Take a few moments to find a comfortable seat.
You on a setup tool.
Lift the chest and relax your shoulders.
And bring your attention into your body.
Notice the sensation of all the points of contact you have with support.
So maybe it's your sit bones.
Maybe your back is supported.
Maybe it's your feet meeting the ground.
Noticing how this very physical sensation of being supported where you are,
Of being grounded here.
Allow you to lift up a little bit higher.
To create a little bit more space.
Maybe there's a feeling of being held here.
A feeling of being able to let go.
And knowing that this sense of grounding brings you enough stability.
Still be held.
Even in that place of letting go.
As you do this,
You might notice shifts in the body.
Maybe your breath slows down.
Maybe your shoulders and jaw relax a little bit.
Noticing all of these different sensations.
Maybe shifting thoughts or emotions that come up to you.
When you're able to connect with this sense of grounding.
A sense of stability.
Feeling of being held and supported where you are.
Now when you're ready we're going to practice Nadi Shodhana.
So again,
You're going to use your right hand to block off your nostrils.
And you can have these two middle fingers,
You can fold them down or maybe you want to keep them loose and then you might rest them between the brows.
So when you're ready,
Bring your right thumb to your right nostril and inhale slowly through the left for four.
3,
2,
1.
Block left,
Hold for 4,
3,
2,
1.
Exhale right for 3,
2,
1.
Inhale right for 3,
2,
1.
Hold for Exhale,
Lift,
Four.
One.
Inhale left.
Four.
Three.
Two.
One.
Hold.
Exhale right,
4,
3,
2,
1.
Inhale right,
4,
3,
2,
1.
Hold.
Exhale,
Left,
4,
3,
2,
1.
One in her left foot.
3.
Too.
One hole.
Exhale right,
4,
3,
2,
1.
One,
Inhale right,
Four.
One,
Hold.
Exhale,
Lift,
Full.
One,
Inhale,
Lift,
Four.
Three.
Two,
One,
Hold.
Exhale right full.
One.
Inhale right.
Four.
3 too.
One whole.
Exhale,
Lift full.
One inhale left.
Hold.
Exhale right.
Inhale,
Right.
Hold.
Exhale,
Lift.
Inhale left.
Hold.
Exhale,
Right.
Inhale,
Right.
Hold.
Exhale,
Lift.
Inhale,
Lift.
Hold.
Excel right.
Inhale,
Right.
Hole.
And exhale left.
Last round in her left.
Block left,
Hold.
Exhale,
Right.
Inhale,
Right.
Hold.
Exhale left.
And then release your hands.
And take a moment just to notice the effects of this breath practice.
Notice any shifts in your body.
And sensation.
Maybe thoughts or emotions.
And notice what you might take from this.
Into the rest of your day.
Whenever you're ready.
Slowly coming out.
And enjoy the rest of your day.
