Extended Nadi Shadana.
This practice is best experienced seated upright.
So take a moment to adjust your posture ready for meditation.
Can wiggle the hips and ensure there's an even distribution of weight across the sit bones and the legs.
Have the feet placed evenly under the knees.
Bring your awareness to your tailbone and slowly run your attention up the spinal column bringing length and an elegance into the back.
A long back of neck and shoulders down and back.
You can close your eyes now and feel into the dimensions of the space that you're in.
Use your inner sense to feel into the space that you're currently in for your meditation.
And now our practice of Nadi Shadana will begin.
So bringing the hands up to the eyebrow centre gently blocking the right side and breathing solely on the left for now.
Breathing into the left a long thin breath and out to the left.
Breathing into the left and out to the left.
Breathing into the left and out to the left.
Breathing into the left and out to the left.
Ensuring all the air leaves the body.
Switching sides now.
Breathing into the right and out to the right.
Breathing into the right and out to the right.
Breathing into the right a long thin breath and out to the right.
Breathing into the right and out to the right.
And breathing in now through both air flows.
A lovely even breath.
Exhaling.
Allow all of the air to leave your body.
Breathing once again through both and out through both.
Now take a big yogic breath in filling from the pubic bone all the way to the collarbone and hold the breath.
And release in a long steady stream.
Hands up to the eyebrow centre gently blocking the right side.
Breathing into the left and out to the right.
Breathing into the left and out to the right.
Breathing into the left and out to the right.
Keeping the right side open now.
Breathing into the right and out to the left.
Into the right and out to the left.
Into the right a long thin ribbon of breath and out to the left.
Into the right and out to the left.
Lovely full breath now in through both.
Out through both.
Breathing in through both as if you're breathing down a central column within the body.
And out through both.
In through both.
And out through both.
Take a big yogic breath filling from the base of the belly all the way up to the top of your chest and hold the breath.
And release in a long steady stream from the nose.
Allow all of the air to leave your body.
Take a natural cleansing breath in and out.
Hands up to the eyebrow centre last round.
Blocking the right side.
Breathing into the left.
And out to the right.
Keep the right side open.
Into the right.
And out to the left.
Into the left.
And out to the right.
Into the right.
And out to the left.
Allow your natural breathing rhythm to re-establish.
Notice the quality of your breath.
You may be able to have sensed that it has eased,
Become longer and deeper,
More nourishing.
Notice your thought field,
More space and easing.
Thoughts may still come and go but there's less tugging for your attention.
Feel into the energy in your hands.
Very subtle hum or vibration.
This is your energy body.
Take a moment now to stay with your natural breath and feel yourself arrive fully in this window,
In this moment.
Light glorious breath.
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You You You Very gently now bring your awareness back to the feeling of your body sitting in the chair Feel the weight of your body Feel the contact between the back side of your body and the chair that's supporting you Feel all of those touch points all at once Notice air moving across open skin When you're ready you can bring a gentle movement to the body Rolling the ankles the shoulders Coming right back now to your interface with this time with the world outside Our practice of Nadi Shodhana is complete You
