Sit comfortably.
It can be cross-legged or with your feet resting on the ground.
Choose what is more comfortable for you.
In either case,
Keep your back straight,
Your shoulders and arms relaxed,
And your chest open.
Focus on your lap and close your eyes.
For a moment,
Feel your body.
Notice your posture.
Become aware of your breathing.
Feel the air gently coming in and out of your body.
Take three slow,
Deep,
Relaxing breaths.
Follow it with your mind's eye.
Keep breathing normally.
If you want,
You can continue this exercise with your dominant hand,
But for quality and simplicity I am going to direct it,
Referring to the right hand.
Place the index and middle fingers of your right hand in between your eyebrows.
We will use the thumb to close and open the right nostril,
While the ring and little finger will be used to open and close the left nostril.
Close the right nostril with the thumb and start breathing in slowly and deeply through the left nostril.
Feel your body receiving new fresh air.
At the end of the inhalation,
Hold the air for a moment and then close the left nostril with the little and ring fingers.
Lift the thumb and let the air out from the right nostril.
Take your time in this process and repeat this three more times.
Breathing in through the left,
Holding for a moment and breathing out through the right.
Breathing in through the left,
Holding for a moment and breathing out through the right.
Breathing in through the right.
Now let's invert the process.
Keeping the left nostril closed,
Inhale slowly and deeply through the right nostril.
Hold the air for a moment and then close the right nostril,
Letting the air out through the left nostril.
Repeat this three more times.
Breathing in through the right nostril.
Now let's do a full cycle of alternate breathing.
Keeping the right nostril closed,
Slowly and deeply inhale,
Hold the air for some seconds and then exhale to the left nostril.
Now start letting the air in through the left side and exhale to the right nostril.
This is one full cycle.
Repeat this three more times,
Always starting the inhalation on the same side from which you let the air out.
Follow the breath with your mind's eye.
Breathe deeply and slowly without any effort.
When finished,
Continue breathing normally and stay silent for a moment.
Paying attention to the quality of your mind and body.
Whenever you feel ready,
Open your eyes.
Thank you.
