Begin to set yourself up in a comfortable,
Upright seat.
Lengthen yourself up through the crown of your head and ground yourself down through your sit bones.
Begin to locate your breath.
Begin to switch off of autopilot and start to breathe more intentionally and more consciously.
Feel your inhales traveling into your nose and feel your exhales traveling back out.
Today we'll be doing a nine part breath.
So you can begin to take the pointer and middle finger of your right hand and place it to your third eye,
That point between your eyebrows.
You will be using your ring finger to block the left nostril and you'll be using your thumb to block your right nostril.
Let's take a deep breath in through both nostrils,
Full breath out.
Block your left nostril with your ring finger and breathe in just through the right.
Block your right nostril with your thumb,
Breathe out just through your left nostril.
Block your left,
Breathe in through your right.
Block right,
Breathe out left.
Block left,
Breathe in right.
Block right,
Breathe out left.
Now we change direction.
So inhale through your left nostril.
Block your left nostril,
Breathe out through your right.
Block right,
Breathe in through the left.
Block left,
Breathe out right.
One more time,
Breathe in through your left nostril and breathe out through your right.
Release your right hand back down into your lap.
Take a big breath in through both nostrils,
Fill up your lungs.
Pause and hold your breath at the top of the inhale.
Keep your physical body relaxed as you suspend your breath just for a brief moment.
Exhale out both nostrils.
Another deep breath in.
Pause,
Hold your breath at the top.
Exhale out the nose.
One more breath retention.
Take a full inhale in.
Pause and hold your breath.
And breathe out.
Now you can return to your natural breathing process,
No longer restricting or controlling the breath in any way,
Just allowing it to flow.
Noticing any subtle changes in your breathing.
You can stay here for as long as you would like to.
Namaste.
