The following practice is a pranayama practice called nadi shodhana.
So nadi means an energy channel,
A shodhana,
Clearing and purification into pranayama,
A breathing technique to purify energy channels and calm the mind.
A practice that can help to balance the mind,
Enter a meditative state and can be done a few minutes every day,
Around nine rounds each circle that we will practice.
So the invitation is to sit comfortably with the straight spine,
Shoulders relaxed and maybe even allowing a slight smile into the corners of the eyes.
Noticing the breathing as it is naturally at this moment.
Resting the body on gravity and the attention on the breath.
And gently start to place the left hand onto the left knee,
Open the palm to the sky.
We can even place the thumb on top of the tip of the index finger.
Then with the right hand we place the index finger and the middle finger in between the eyebrows.
With the ring finger and pinky finger we will close the left nostril.
Noticing if there is space to the right nostril.
And then the thumb to close the right nostril,
Opening the left and sensing whether there is enough space of airflow through the left nostril.
And from here we will start the circles,
The rounds of pranayama nadishodhana.
So keeping the right nostril closed,
Inhaling through the left as gently and naturally as possible.
Changing,
Opening the right nostril,
Closing the left,
Exhaling through the right nostril.
Inhaling right,
Exhaling left.
Inhaling left,
Exhaling right.
Inhaling right,
Exhaling left.
Inhaling left,
Exhale right.
Inhale right,
Exhale left.
In left,
Exhale right.
In right,
Exhale left.
Inhaling left,
Exhaling right.
Inhaling right,
Exhaling left.
Inhaling left,
Exhaling right.
Inhaling right,
Exhaling left.
In left,
Exhale right.
In right,
Exhale left.
Last round,
Inhale left.
Inhaling right,
Slightly longer.
Inhaling right,
Exhaling left,
Slightly longer.
Releasing both hands,
Right hand on the knee.
Inhale through the both nostrils.
Exhaling longer through both nostrils.
And again,
Inhale.
Exhale.
Inhale.
Exhale fully.
Allowing the breath to become as natural as possible.
And giving yourself a moment to feel.
Breath on the foreground.
Breath arriving all around.
And slowly you can start to open your eyes if the eyes were closed.
And find your orientation back in the place where we are seated.
May the practice benefit your well-being and therefore other beings well-being.
Namaste.
