Transition With Intention

Transition between the activities of your day with intention using this 5-minute breathwork meditation. Whether you're moving from work to home, in between meetings, or shifting from one task to another, this practice helps you to show up with your full attention.
Using alternate nostril breathing — a pranayama breathwork technique from the yogic tradition — you can create a somatic reset while intentionally releasing whatever is on your mind from the previous activity to step into your next one with clarity and presence. During the meditation, you'll be guided through the breath pattern, then invited to reflect on what you just came from and set a clear intention for where you're going.
Bookmark this track and use it every time you need a reset between the chapters of your day.

Transcript

This short practice will help you to transition with intention between meetings, Work and home, Or any other activity of your day so that you can show up with more clarity and less distraction. Let's get started. Take your right thumb and place it gently over your right nostril so that air can still enter in the nostril. Take your right index or middle finger and place it over your left nostril, But use your finger to close this nostril so that only air comes in the right. Breathe into the right for 1, 2, 3, 4, Hold. Plug the right, Release the left, And breathe out of the left for 4, 3, 2, 1. Now breathe in the left 1, 2, 3, 4, Hold. Plug the left, Release the right, And breathe out for 4, 3, 2, 1. Breathe in the right 1, 2, 3, 4. Switch left 4, 3, 2, 1. Stay with the left in 1, 2, 3, 4. Switch 4, 3, 2, 1 and continue doing this breath pattern on your own. You can keep going on a four count or just follow your own natural rhythm. As long as you continue to alternate nostrils, Switching at the top of the inhale. As you continue the breath pattern, I want you to reflect on what you were just doing right before you started this practice. Who did you see? What did you do? What conversation did you have? What is one thing you want to remember about the experience you just had? It can be something that you need to follow up on later, Or do, Or it can be something that was said that resonated with you, Or a feeling that you felt that you think is important. Now think about what you are doing next. Who are you going to see? What are you going to do? What would be an ideal outcome of the next activity in your day? Think about how you'd like to feel in your next activity and who you'd like to be. I want you to take one more cycle of breath in your own time, Starting with your next inhale. Inhale. . . Switch, Exhale. Inhale Switch, Exhale. And release this breath pattern. Allow your breath to return to its natural rhythm and rest in 30 seconds of spaciousness. All it took was five minutes to come into a state of calm and presence. Thank you for the gift you have given to yourself and to everyone whose paths you will cross today. Whenever you are ready, You can enter with ease into the next activity of your day.