Welcome to our balance practice.
This is a great practice if you're feeling a little tired and sluggish or a little over-activated,
A little bit wired maybe.
We'll be balancing out right and left side body.
So the right side is seen as being more active,
More energetic,
And the left side is seen as calming and relaxing.
The left side is seen as the moon,
The right side the sun.
We'll be balancing right and left side first through nadi shodhana,
Alternate nostril breathing,
Which we'll do seated.
And then we'll move on to a body scan,
Which you can do either seated or laying down.
So first finding that comfortable seated position,
Whatever that looks like to you.
Maybe that's seated in a chair or cross-legged or kneeling.
Maybe supporting your seat with some cushions.
And try to make your seated position sustainable,
So somewhere comfortable.
Your spine can be upright,
But not rigid here,
So you're still sitting like yourself.
You might invite the face to soften,
Maybe the eyes gaze down or they're closed completely.
Let the mouth be gently closed,
Softening the jaw and cheeks.
See if you can feel gravity resting on the shoulders,
The hips and legs too.
Finding your own breath,
Moving through the nose.
You might notice if you're breathing through one nostril a little more than the other.
We naturally breathe through one nostril more than the other.
This changes throughout the day,
Every few hours.
If it's not very clear,
You could bring your hand under your nose and see if you can feel more air coming out of one nostril.
Once you notice whichever nostril you're breathing from,
Just make note of it.
Then we'll bring the right hand towards the face,
Letting the first and middle finger rest on the space between your eyebrows.
Your thumb will come towards your right nostril,
Your ring finger towards the left.
Close your right nostril by pressing your thumb into it and inhale through the left nostril.
Close your left nostril,
Lift the thumb and breathe out through the right.
Inhale through the right.
Exhale left.
Inhale left.
Switch the grip and exhale through the right.
Exhale right.
Switch the grip,
Exhale left.
Inhale left.
Switch the grip and exhale right.
Inhale right.
Switch the grip and exhale left.
Inhale left.
Switch the grip and exhale right.
Once you've got the hang of it,
Do it on your own,
Maybe lengthening the breath,
Any amount that feels comfortable to you.
If you get a little lost between sides,
You can visualize you're almost tracing a wishbone shape.
In through left,
Out through right,
In through right,
Out through left.
And as you continue this,
You can always start to find those natural pauses at the top of the inhale.
Really pausing in that fullness just for a count or two.
Damage.
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So for this we're simply moving the awareness around the body.
You don't need to move the body at all.
Just follow along to the sound of my voice.
And if your mind wanders,
Just walk it back to this practice and that place in your body.
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We'll start at the right hand.
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