Hello and welcome.
It's Faye here.
I'm here to guide you through an alternate nostril breathing practice.
This breathing practice is simple and suitable for all levels.
It is a great way to recenter and focus your day and can help to relax your body and mind,
Reduce anxiety,
And promote overall well-being.
To begin,
Find a comfortable seat with your neck and spine growing tall.
Settle in and relax.
Place your left hand on the left knee with the palm facing up.
We'll be using the thumb,
Ring finger,
And pinky finger of the right hand to alternately block airflow in the nostrils.
If this is uncomfortable for you,
You can also use your pinky finger and thumb like the hang 10 gesture.
In the traditional practice,
Make a peace sign with your right hand.
The pointer and the middle finger will rest lightly on the bridge of your nose or in the space between your two eyebrows.
Place your thumb gently onto your right nostril.
Place your ring and pinky finger gently onto your left nostril.
You will alternate between these two movements.
If you prefer the hang 10 method,
You will only use your thumb to block your right nostril and the pinky to block the left nostril.
The three fingers in the middle will curl in comfortably as you alternate.
I'd encourage you to try both ways as the first way can help focus your mind by focusing on these different and maybe uncomfortable hand and finger movements.
Let's begin.
Soften the gaze to the tip of your nose or close them fully if that's comfortable for you.
Use your right thumb to close your right nostril and inhale slowly and deeply through your left nostril.
Close your left nostril using the ring and pinky finger.
Lift the thumb to exhale through your right nostril.
Through your right nostril,
Inhale slowly and deeply.
Close your right nostril with your thumb and lift the fingers covering the left nostril to exhale fully.
This completes one round.
Continue this alternate nostril breathing for as many rounds as you'd like.
I will guide you through three more rounds.
Feel free to follow along or practice with your own breath.
Round one.
Close your right nostril with your thumb and inhale slowly and deeply.
Close your left nostril using the ring finger and pinky finger and exhale through your right nostril.
Through your right nostril,
Inhale deeply.
Close your right nostril and lift the fingers covering the left nostril to exhale deeply and fully.
Round two.
Close your right nostril and inhale slowly and deeply.
Close your left nostril and exhale slowly and evenly.
Through your right nostril,
Inhale deeply.
Close your right nostril,
Exhale fully and evenly.
Round three.
Close your right nostril and inhale slowly and deeply.
Close your left nostril and exhale slowly and evenly.
Through your right nostril,
Inhale deeply.
Close your right nostril,
Exhale fully and evenly.
Return your hand to rest comfortably in your lap.
Return to your natural breath.
Take note of your breath and how you feel.
When you are ready,
Gently flutter your eyes open.
Thank you for meditating with me today.
Namaste.
