Welcome in this relaxing practice.
Today we will be soothing and balancing the nervous system with the help of your breath.
As you know,
The breath has such a powerful impact on how you feel so using your breath to expand the energy of love,
To connect to the energy of peace and to calm your nervous system has such a great effect on the whole body.
So we'll just start with a few natural but a little bit deeper breaths and then I will guide you through the practice of alternate nostril breathing which is really great for balancing the right and left hemispheres of your brain and bringing you back to harmony from within.
So just close your eyes if you feel comfortable to.
Sitting with your back straight,
This breathing technique is best done while you're sitting down so just make sure you are comfortable and keeping your back straight,
Shoulders relaxed,
Connecting to your breath,
Becoming present with this moment.
When you exhale,
Totally relax and releasing any inner tension.
When you inhale,
Inviting peace into every part of your body,
Into your mind and into your heart.
You can exhale with a sigh.
Inhale as your heart expands.
Inhale letting go.
Listen to your breath as you take the next inhale and exhale.
Realize that you're always breathing,
Most of the day breathing unconsciously but as you pay attention to your breath,
It's easier to become present,
To become centered in the here and now.
Not to rush,
Not to overthink but rather slow down,
Deepening the awareness and from this space you can interact with the world from a more peaceful perspective.
Okay,
We're going to start the Anuloma Viloma practice,
Alternate nostril breathing.
So starting with just placing your right thumb on your right nostril,
So we are covering the right nostril,
We exhale through the left nostril,
So the mouth for this practice is closed.
Exhale through your left side and then inhale on the left.
Change the side,
So now covering your left nostril with your ring or your middle finger,
Exhaling on the right.
Inhaling on the right,
Same side only through the nose,
Cover the right side with the thumb,
Exhale on the left.
And again inhale through the left,
Hold it,
Change the side,
Exhale on the right for 6,
5,
4,
3,
2,
1.
Inhale right,
2,
3,
4,
5,
6,
Change the side,
Exhale on the left,
2,
3,
4,
5,
6.
And again inhale through the left side,
Remember about your posture,
Keeping the back straight,
Keeping the shoulders relaxed,
Don't lift your elbow,
Change to the right,
Exhale,
2,
3,
4,
5,
6.
Inhale,
Change,
Exhale on the left slowly with control,
Inhale,
2,
3,
4,
5,
6,
Change to the right,
Exhale,
2,
3,
4,
5,
6.
As you relaxing,
Inhale,
Open and exhale.
Let's do two more times on each side,
Starting through the left,
Inhale,
2,
3,
4,
5,
6,
Change,
Exhale on the right,
2,
3,
4,
5,
6.
Inhale,
Exhale.
Inhale on the left,
2,
3,
4,
5,
6,
Change to the right,
Exhale,
2,
3,
4,
5,
6.
Last time on the right,
Inhale,
Let go of your hand and exhale slowly through both of your nostrils.
Again,
Inhale through both,
Expand through your belly,
Ribs and chest and exhale through both.
Beautiful,
You can slowly come back to your natural breath,
Maybe breathing in for deeper,
Breathing out through the mouth for longer.
This breath is also very cleansing for the nostrils and for the sinus,
So you might need a tissue and that's okay.
And for the next one more minute of this practice,
Stay in the space of awareness and just observe.
Be aware of any changes in the body.
Through this breath we are also balancing the feminine and the masculine energy,
Yin and yang.
We are bringing the body,
The mind back to balance and the inner energies and unblocking some energies that maybe have been stuck.
Stay here,
Just centering yourself,
Calming back to your center,
Knowing that peace is always available to you.
Lovely,
Take one more full breath in,
In the space as you expand your chest and your heart and exhale,
Relax.
If your eyes were closed,
You can slowly open your eyes now,
Coming back to your environment,
Maybe inviting a few stretches to your body,
To your shoulders,
To your arms,
To your neck,
Feeling more space.
Thank you so much for joining me for this practice.
I hope you enjoyed,
I hope you feel more grounded,
More connected to yourself and I'm wishing you a beautiful rest of your day.
Namaste
