This meditation is called Hands-Free Nadi Shodhana.
And Nadi Shodhana means skull cleansing.
So it's a really quick,
Easy way to kind of get out of your mind and get into your body and relax more.
So find your most relaxed seat,
Or you could lay down.
And as always,
Feel where you landed.
And just notice your feet,
Wherever you are.
Feel the earth underneath you.
If you're laying down,
Feel your legs.
Feel your seat.
Feel what's touching down,
And also the crown of the head above you.
And just notice your body,
Wherever you are,
Whether you're seated or laying down.
In the body,
We have calm strength.
We have the yin energy and the yang energy.
And the yin energy is on the left side of the body,
And the yang energy is on the right side of the body.
So for a moment,
Notice your whole left side.
Notice your left foot,
Your left leg,
Your left hand,
Your left arm,
Your left side of the torso,
Left side of the face,
Particularly your left nostril.
The yin energy is the calming,
Grounding,
Cooling moon,
Feminine energy in the body.
So use your awareness.
Just notice your left side.
Maybe notice the breath.
Maybe notice the left nostril.
And then in your mind's eye,
Notice the right side.
Notice the right foot,
The right leg,
The right hand,
The right arm,
Right side of the torso,
Right side of the face,
And particularly the right nostril.
In your awareness,
Just notice your whole right side,
Which is your yang energy,
Your fire,
Your sun,
Your get-it-done energy.
And we have both inside of us,
The strength and the calm.
And this meditation is meant to balance both sides of the body.
And it's called Hands-Free because we're just going to use our awareness to move the energy in the body,
To balance ourselves.
It's actually the breath that Swami Kripalu did at the end of his life.
And then notice your nostrils.
And can you notice breath coming in?
And breath going out.
Without doing anything,
Our bodies are always breathing us,
Right?
Thank God.
Breath comes in,
And breath goes out.
Now in your mind's eye,
Notice your left toe all the way up through your left leg,
Through the left torso,
Right into the left nostril,
And take a big breath in.
And imagine you could exhale it out from your right nostril,
Down your whole right side of the body,
Out through your right toe.
And then we breathe in from right toe,
Up the whole right side of the body,
To right nose.
And we exhale out,
Left nose to left toes.
And that's the breath.
Breathe in,
Left toe to left nose.
Right nose,
Right toes.
See it in your mind.
Right toes,
Right nose.
Left nose,
Left toes.
Breathe in the calm.
Left toes,
Left nose.
Breathe out the strength all around you.
Right nose,
Right toes.
Breathe the strength of the universe in.
Right nose,
Sorry,
Right toes to right nose.
Breathe out the calm to the universe.
Left nose,
Left toes.
Can you see that pathway?
Left toes,
Left nose.
Right nose,
Right toes.
Right toes,
Right nose.
Left nose,
Left toes.
Do a few more rounds on your own.
Guide your breath.
Breathe in the strength on the right.
Breathe out the calm on the left.
Draw in the calm on the left.
Draw out the strength on the right.
Breathe in the strength on the right.
And breathe out the calm on the left.
And then just simply notice how it feels in your body.
If you need only strength,
Breathe in only your right side.
You could cover your left nostril.
If you need only calm,
Breathe in on the left side.
You could cover your right nostril.
I hope this is helpful to find calm strength inside.
Let yourself rub your hands together.
Integrating both sides of the body,
The left side and the right side,
Right at your heart in prayer and bow to breathing in the calm and breathing in the strength and breathing out the calm and breathing out the strength.
Thank you so much for your practice.
Namaste.
