Alternating Nostril Breathing Meditation

Alternating Nostril Breathing is an ancient Hindu practice. Using your right hand, place your thumb on your right nostril, and your ring finger on your left nostril. Rest your index and middle fingers on your forehead. You can place a pillow under your right elbow for support if you want. I guide you through the first few rounds, and then give you space to finish the meditation using the technique on your own.

Transcript

Let's just get comfortable in our seat and just feel your feet on the ground below you.

Gently rest your hands on your knees facing down.

You can either be in a cross-legged position or have your feet below you on the chair.

And just feel yourself sinking into the chair that you're on.

Lengthen and stretch out your spine.

Lift your shoulders up to your ears and roll them back down.

Soften your face and just gently begin to take three deep breaths on your own.

So now let's begin.

Inhale left one two three four hold both one two three four exhale right one two three four inhale right one two three four hold both one two three four exhale left one two three four inhale left one two three four hold both one two three four exhale right one two three four inhale right one two three four hold both one two three four exhale left one two three four inhale left one two three four hold both one two three four exhale right one two three four inhale right one two three four hold both one two three four exhale left one two three four.

And now continue on at your own pace.

So so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so and now finish the final rotation that you're on and deeply exhale from the last count that you went through so feel your lungs so clear feel your body so centered just take a moment to feel what it's like to be in your body after doing that breath work feel calm at peace and more like yourself than when you began and at this time we offer gratitude for the opportunity to cleanse and clear our lungs our breath and our energy and we go back now into our daily lives full of renewed life and breath and at this time begin to wiggle your toes move your fingers gently and slowly begin to flutter the eyes open and take in the space around you and come back into this space