Hi there,
My name is Kelly Ryan and I would like to wholeheartedly welcome you to your practice today.
This practice is inspired by the spring equinox and designed to not only bring you into a state of balance and equilibrium,
But also develop your capacity to sit comfortably in times of transition.
These liminal spaces provide rich ground for properly digesting experiences and emotions,
Simultaneously harvesting and integrating their wisdom so you can move forward with clarity and grace.
Let's get started.
Please take a comfortable seat and ensure that your spine is aligned in a straight line.
Start off by simply observing the gentle flow of the breath through the nostrils and set the breath up so it is in perfect balance.
The same count for the inhale as for the exhale.
You might be able to work comfortably with a count of 4,
5 or anywhere up to 7 or 8.
Then count inhale,
Even count exhale.
Allow your mind to become completely absorbed in the process of breathing and the sensation of air moving in and out of your nostrils.
Now we will begin to bring the two sides of the body and brain into balance with the practice of Nadi Shodhan.
Place the peace fingers of the right hand into the palm of your hand and bring the hand to your nose.
Cover the left nostril with your ring and pinky finger and your right nostril with your thumb.
Inhale for the count of 5 through the left nostril,
2,
3,
4,
5.
Close the left,
Exhale through the right,
2,
3,
4,
5.
Inhale right,
2,
3,
4,
5.
Close right,
Exhale left,
2,
3,
4,
5.
Inhale left,
Exhale right.
Exhale right,
Exhale left.
Continue with this breathing technique changing nostrils to exhale and if you can comfortably work with a longer count for both the inhale and the exhale then do so.
But remember the breath should never feel strained or labored in any way.
You want the breath to remain steady and even.
If it feels comfortable start to allow a breath retention at the end of the exhale for anywhere between 1 to 4 counts.
Remember the breath shouldn't feel strained so if you're not ready for this just continue with the even inhale even exhale.
4,
5,
6,
7,
8.
9,
10.
The next time that you exhale out of the right nostril enjoy the pause after the exhale and then release your hands down and allow your breathing to return to its own natural rhythm.
No counting,
No control anymore.
You just allow your attention to rest on the sensation of the air moving in and out of the nostrils.
And we now start to focus on the exhale.
Begin to notice the qualities of the exhale.
You are still breathing in of course and there may even naturally be a pause after the exhale.
However your attention is focused completely on the exhalation.
10.
Allow yourself to become completely absorbed in the felt sense of the exhale breath.
11.
Allow there to be almost a savouring of the qualities of the exhale yet resist the urge to label these qualities.
Just feel them.
12.
Begin to notice the cumulative effect of focusing just on the exhale.
13.
Now shift your focus to the inhale and start to pay attention to the qualities of inhalation.
14.
Explore the inhale with the felt sense of your awareness allowing it to now become the object of meditation.
You continue to exhale however your mind is completely focused on the qualities of the inhalation.
Focus on the brightness,
The fullness of the inhale.
15.
Notice the way that the inhalation feels in different parts of your body.
16.
As you welcome the inhale start to really become aware of the cumulative effects of focusing just on the inhalation.
17.
Finally,
Shift your attention to the space between each breath.
The moments of transition specifically between the exhale and the inhale.
18.
Begin to notice how the quality of your experience has shifted as you have focused on a different parts of a complete breath cycle.
As you come to the end of an exhale focus on this space between without any sense of rushing to take the next breath.
Almost like a natural suspension in between the exhale and the inhale.
19.
Allow yourself to get completely absorbed in this liminal space of transition at the end of the exhale.
No need to rush.
Simply practice the art of sitting in the depth and silence of the space in between.
20.
Oops!
You Begin to notice the cumulative effects and body and mind of sitting in this space in between,
Of welcoming this space of transition.
You can feel free to sit here for longer if you choose,
Otherwise just gently start to deepen your breath,
Perhaps wriggle your fingers and toes and gently open your eyes and welcome the world back into your experience.
Thank you for practicing.
