Hello and welcome.
Let's go ahead and get a nice cozy seated position.
You can be in a chair,
You can be cross legged on the ground,
On your mat,
Whatever feels good for you.
We're going to breathe through one of the nostrils,
Bringing in that clearing,
Cleansing,
Relaxing and cooling sensation through the left nostril.
So we will do a little bit of the left nostril breath with the hands on the knees,
Palm down for just a moment,
Find some length in the spine,
Lift the heart,
Begin to humble the chin slightly down and in.
Close the eyes and start to roll them up towards the eyebrows,
In between the forehead.
See if you can relax any tension in the face.
Let's inhale together through the nose,
Hold the breath in,
Holding the breath at the top a moment and exhale the breath out through the mouth.
One more just like that,
Inhale,
Holding at the top and through the mouth,
Letting it go,
Exhaling.
That left hand is going to come into gyan mudra,
Index and thumb tip to touch,
Back of that left hand is resting on top of that left knee.
Right thumb is going to block off that right nostril,
Fingertips are your antennas reaching up towards the ceilings and beyond and please begin to inhale long and deep through that left nostril,
Holding a moment at the top and when you're ready,
Pulling the belly in,
The navel towards the spine,
Exhaling the breath out.
Inhale,
Pausing before you exhale and exhale.
Just a couple of minutes like this,
Start observing any sensations in the body.
This is going to drop the blood pressure and ease will come over you.
You can do this as long as you want,
We're just going three short minutes together.
Maybe every inhale you're relaxing some sort of body part whether it's the ribs,
The shoulders,
The throat,
The face,
Maybe every exhale you're getting a little more length in the spine,
Reaching the crown towards the ceilings and beyond getting taller,
Making sure your antennas those fingertips are reaching up towards the ceilings,
Locking nice and strong.
Let the breath be effortless,
Letting the mind come into space of stillness,
A space of oneness.
Beautifully inhaling,
Pausing a moment,
Lovishly exhaling.
Put a grain over your face,
The corners of those lips turn upward.
Feel good as we come down to the end here.
You have access to this at any time at any point in your day that you need.
You can go as long as you need,
A minimum of three minutes will really help the brain.
If you find yourself very hot as the summer weather is coming along,
This is a really good tool to have to cool the body temperature,
The internal temperature down.
Allow yourself to come over this relaxed state,
Bringing in the feminine,
That divine feminine moon energy through this left nostril,
The eda nerve ending.
Finish your exhale.
And when you're ready,
You're going to release that right hand,
Bring that into gi and mudra,
Index and thumb tip touch.
So now both hands are resting,
Palm up on the knees and let's inhale through both nostrils.
Hold the breath a moment and let's through the mouth side and let it out.
Inhale,
Holding at the top.
And once more,
Let it go.
Exhale.
You can stay in this moment as long as you need or if you need to start your day,
Please flutter the eyes open and bow to your highest self in gratitude,
In reverence,
In honor.
Sat Nam,
Namaste.
Have a beautiful day.
Thank you.
