Hello my friends!
I am very happy to see you here.
My name is Diana.
I am a Mind-Body Connection coach and a meditation teacher.
Let's fully arrive into the present moment.
And today we will be exploring a very powerful technique that is called alternate nostril breathing.
It is an ancient practice that helps us to calm the nervous system,
Balance the mind and prepare our bodies for sleep.
So you may incorporate this meditation as a part of your evening routine or whenever you feel you need to find a bit more calmness and balance in your life.
Find a comfortably seated position with your spine erect.
Close your eyes or allow them to gaze softly.
Place your right hand in front of your face with your index and middle fingers between your eyebrows.
And we will be using the fourth,
The ring finger and our thumb to slightly close the nostrils.
Gently close your right nostril with your thumb and inhale slowly and deeply through your left nostril.
Now gently close your left nostril with your ring finger and exhale slowly and completely through your right nostril.
Now gently close your left nostril.
You don't have to change anything and breathe in through the right nostril and changing the fingers breathe out through the left.
If it is a little confusing yet do not worry.
Just remember to keep both of your fingers between your eyebrows and use the fourth finger and a tongue to work with your nostrils.
Once again inhale with your left nostril,
Change the fingers and exhale through the right.
Without changing anything inhale through your right nostril,
Change the fingers and exhale through the left.
You may imagine that the air inside your head drawing a triangle and follow the size of this triangle as you breathe in and breathe out.
Inhale slowly and fully and exhale everything that doesn't serve you at this moment.
Keep breathing with the same pattern and complete a few more cycles like this.
Breathing in through the right nostril,
Changing the fingers and breathing out through the left.
Without changing anything breathing through the left nostril and breathe out through the other one.
Do not force yourself to take very deep inhales or exhale all of the air.
Just make sure to breathe comfortably and be fully present with your breath.
And as you breathe with this pattern gently bring your awareness to the sensations of your breath.
Notice the coolness of the air as it enters your nostril and the warmth of the air as it exits the other one.
Allow the rhythm of your breath to anchor you to the present moment.
Generous inhales and relaxing exhale.
And if your mind wanders just guide your attention back to the breath.
To the sensations of each inhale and exhale.
Observe the rise and the fall of your chest and belly.
Gentle flow of the air in and out on your body and throat.
With each exhale imagine that you're releasing any tension,
Anxiety or stress that you may be holding in your body.
Let go of any worries that may be arising.
Just let them go.
If it still feels comfortable to you,
Continue breathing with this pattern.
Changing your ring finger and thumb and allowing the air to enter and leave your head in a form of a triangle.
Allow yourself to be completely present for a few more moments with your body,
Mind and your breath.
And you may release your hand and come back to your natural breath.
And notice how this natural flow feels in your body.
The air flow through both of your nostrils and out.
And just notice,
Do you feel your mind becoming calmer?
Or less anxious?
Any sensations change in your body?
And if not,
That is completely perfect.
And when you are ready,
Gently open your eyes and come back fully to your surroundings.
Thank you guys so much for your presence.
I really appreciate your time and us practicing together.
Bye.
