Hello friends,
This is Femke.
Welcome to this meditation to bust anxiety.
Whenever we are anxious,
Whether it is because of our own thoughts or because the world around us isn't turmoil,
It can be very helpful to work with our breath to calm our sympathetic nervous system.
Whenever we experience stress,
Our nervous system responds immediately and puts us in a fight or flight mode.
Conscious breathing can help us to relax our nerves quickly and get in a more balanced position again.
Today I guide you through a breathing meditation.
It's called alternate nostril breathing and it will help you to get back in balance again pretty fast.
So let's begin.
Sit comfortably.
Your back up right.
Relax your shoulders.
Face relaxed and place your left hand on your left knee.
The palm open to the sky.
We will be using the thumb,
Middle finger and ring finger of the right hand to alternately block off the nostrils as we breathe in and out.
The thumb on your right hand blocks the right nostril as you breathe out and in.
The ring and middle fingers together block the left nostril as you breathe out and in.
So bring your right hand close to your face.
So you're ready to use the thumb to close the right nostril and the middle and ring finger to close the left nostril.
Let's begin.
Breathe in and place a right thumb to block the right nostril and breathe out.
Keep the thumb where it is and breathe in.
Now switch to blocking the left nostril with the fingers and breathe out.
Keep the fingers where they are and breathe in.
Release your nostrils and breathe normally.
You've now completed one round of alternate nostril breathing and we will continue like this.
After every exhalation remember to breathe in from the same nostril from which you exhale.
You can keep your eyes closed throughout and continue taking long deep smooth breaths without force or effort.
I will guide you for a few more rounds and then let you continue at your own pace.
Again sit comfortably,
Your back upright,
Shoulders relaxed,
Face relaxed.
Okay let's begin.
Breathe in.
Use the right thumb to block the right nostril and breathe out.
Keep the thumb where it is and breathe in.
Now switch to blocking the left nostril with the fingers and breathe out.
Keep the fingers where they are and breathe in.
Switch and breathe out.
Breathe in.
Switch and breathe out.
Breathe in.
Switch and breathe out.
Breathe in.
Switch and breathe out.
If you get confused no worries just start over by breathing in.
Blocking the right nostril with your thumb.
Breathe out.
Breathe in.
Switch and breathe out.
Breathe in.
Switch and breathe out.
Now continue this pattern at your own pace.
With this outward breath you can just place your hands back in your lap.
Feel whatever natural energy is in the body right now and notice the way this breathing technique makes your body feel.
Relaxed,
Balanced.
Just let that energy settle down a little bit.
And in your own time whenever you are ready you can open your eyes.
Thank you for being here today.
Together using our breath to calm ourselves and find balance again.
And for now with gratitude and in love.
Until next time.
