Welcome to this Nadi Shadona practice,
Also known as Alternate Nostril Breathing.
This practice is designed to balance the main energy channels of the body,
Creating a sense of peace and harmony within.
This practice can be used to improve sleep,
Balance the nervous system or as a mini sanctuary of rest amidst a busy day.
Nadi Shadona is traditionally a practice of guiding the breath in and out through the nostrils,
Using the thumb and ring finger to block the nostrils intermittently,
Creating a rotation of prana,
Of breath.
Wherever you are today,
Take a moment to settle into a comfortable seated position,
Maybe in your favorite chair or even in bed.
Ensure the back is supported,
The arms and legs are soft.
Gently closing down the eyes,
Relax the face,
The shoulders.
Can you wiggle a little deeper into the support beneath you?
Effortlessness seeping into heavy limbs,
No wasted energy.
And as we settle in,
Gently encourage the breath to slow down ever so slightly.
Breathing in and out through the nose.
Breathing slowly,
Breathing gently,
Breathing fully.
Using the right hand,
Take the first two fingers and rest them at the third eye point,
Just between the brows.
You might like to gently massage this space,
Easing any tension held here.
And for our next breath in,
We'll use the thumb to block the right nostril,
Drawing in air through the left nostril.
Switching sides,
Release the thumb and use the ring finger to block the left nostril as you exhale out of the right nostril.
Breathing back in through the right.
Switching sides,
Exhale through the left.
Breathe in through the left.
Switching sides,
Exhale through the right.
This time as we breathe in the right,
Can you breathe into the third eye point?
Exhale out of the left.
Inhale through the left,
Breathing up and into the third eye.
Exhale right.
Continuing with this imagery,
Breathing in through the right,
Exhale through the left.
In through the left,
Out through the right.
In through the right,
Switching sides,
Exhale the left.
And slowing down at this time as we breathe in through the left for a count of 5,
4,
3,
2,
1.
Exhale the right,
5,
4,
3,
2,
1.
Right side,
Inhale,
5,
4,
3,
2,
1.
Switch sides,
Exhale left,
5,
4,
3,
2,
1.
Inhale left,
Out right.
In right,
Release out through the left.
In left,
Feel the energy of the breath moving into the third eye.
Out right.
In right,
Out left.
Out right,
Out left.
As you take your next inhale,
Allow the right hand to rest back down into your lap.
Keeping the eyes closed,
Take a moment for quiet reflection.
Notice the natural rhythm of your breath as it flows through both nostrils.
Just observe.
Notice the quality of your mind.
Is there more stillness or spaciousness here now?
Feel into the space behind the breath.
The quiet,
Steady awareness that is always present.
How does it feel to experience you in this way?
Begin to sense the surface beneath you.
The touch of air on the skin.
Gently reawakening the senses.
Taking any movements or big stretches that the body needs.
In your own time,
Slowly opening the eyes and coming back into the room.
Take as much time as you need here in quiet reflection.
Thank you so much for practicing with me.
Namaste.
