A very warm welcome to this sweet and simple breathing practice.
This technique brings balance to the breath,
The nervous system and the nadis,
Which are energy channels in the subtle body according to the yogic tradition.
I'll guide you out of this practice after a few minutes,
But as you're going to arrive into a meditative state,
Feel free to continue into a meditation practice or carry on with this balancing technique for longer.
So let's start by finding a comfortable seat and if you're able to today,
Sit so that your hips are slightly higher than your knees.
For example,
You could sit on a chair.
Now wherever you're sat,
Ensure that your spine is long and straight.
Now place each of your hands like a glove into the opposite armpit.
So your right hand goes under your left armpit and your left hand goes under your right armpit.
Make sure that each hand is high in the armpit so that your hands are locked in place by the weight of your arms as they naturally rest.
Bring your thumbs on the outside of your armpits and rest the thumbs lightly on your pectoral muscles at the edge of your chest.
If it's comfortable to do so,
Gently close your eyes.
Start to become aware of the breath moving through both of your nostrils.
Keep observing the breath and notice which nostril is more dominant and which nostril is less open.
Start to shift more of your awareness on the nostril that is less open.
And with every breath,
Notice more breath and energy flowing through this side.
Now,
Begin to gently press your thumbs down onto the outer points of your chest.
Press your thumbs evenly on both sides and maintain your awareness with the breath.
Keep pressing both of your thumbs down until you feel the breath moving evenly through both of your nostrils.
It might take several minutes or breaths to arrive at this balanced breathing.
So keep observing the breath without attachment and start to notice the mind dropping into a deeper state of awareness.
When you start to feel that your breath is balanced through both nostrils,
Gently release your hands down to your thighs or lap and allow the mind to move freely into a meditative state.
Start to bring awareness back to your breath and deepen your breath.
Bring your hands together in front of your chest and start to rub your palms together.
Feeling the heat between your hands and rest your palms over your eyes.
Feel the warmth of your hands drawing you back into the space around you.
Start to bat your eyes open behind your hands and then release your arms down to your sides.
Open your eyes back into the room.
Soak up this moment of calm for yourself.
Thank you so much for sharing this practice with me.
Take care,
I'll see you soon.
