So we'll begin by coming to a comfortable position.
If you're seated,
That means creating a long spine,
Softening the shoulders,
The jaw,
Making sure that your shoulders are stacked over your pelvis.
And if you're laying down,
This means laying on your back with knees bent,
Feet firmly planted on the ground.
We'll begin just by tuning into our breath,
Noticing the breath as it flows in and out of your body.
And as you're breathing,
Begin to balance out your inhales and your exhales so that they're even in length.
One easy way to do this is to inhale for a count of four and exhale for a count of four.
Maybe noticing if the inhale or the exhale feels a little bit more challenging to you.
In breath,
It is the inhale that is the activating energy,
The sun energy,
And the exhale that is the calming energy or the moon energy.
So we begin our balance by inhaling and exhaling in an even way,
In a steady rhythm.
And if you are counting your inhales and your exhales,
Try releasing that count now.
See if you can naturally retain this even balance between inhale and exhale.
Now taking your right hand,
Bringing it up towards your face,
We'll begin our alternate nostril breathing.
Although inhales and exhales being the same length bring balance,
So does balance between the right side and the left side of the body.
So even breathing between the right nostril and the left nostril.
We'll begin this practice by using our ring finger to close the left nostril and inhale through the right.
Use your thumb to close the right nostril and exhale through the left.
And inhaling through the left nostril once again,
Plugging the left and exhale through the right.
We'll do that again.
Inhale through the right,
Plug the right nostril,
Exhale through the left.
Inhale through the left and exhale through the right.
Trying this on your own.
Inhale.
Imagine that as you breathe in through the right nostril,
Golden light energy is moving in through the right nostril up to your forehead.
And then as it crosses your forehead,
It turns to silver light energy that then moves down the left side of your nose and out the left nostril.
When you inhale through the left,
That silver light goes in through the left side,
Crosses the forehead,
Turns to gold,
And then moves down and out the right side.
And then as it crosses your forehead,
It turns to gold,
And then moves down and out the left side.
Continuing with this alternate nostril breathing,
Imagining that the right side is this gold light energy,
The left side a silver light energy.
Retaining your focus on your breath.
The right side is gold,
The left side is silver.
Watching these two different light energies dancing from side to side,
Moving across your forehead,
Maybe moving through your mind.
Retaining your focus.
Balancing that sun and moon energy within you.
Finishing the round of breath that you're on.
And then begin to breathe evenly once again through both nostrils.
Equal time on the inhale and the exhale.
But imagining now when you inhale,
Gold comes in through the right,
Silver comes in through the left.
They meet right at the space between the brows.
And then exhaling,
The silver and gold energy leaves through your body.
Taking a few more balanced breath cycles here,
Even inhales and exhales.
Gold light pours in and out of the right side of the nose,
Silver light in and out to the left.
And then releasing.
Keeping your focus right at that space between the brows,
The place where that gold and silver energy connect.
Doing this one more time.
And then releasing it all.
Focusing for a moment at that space right between the brows.
Noticing what's happening here.
Just be present and still,
Suspended in this equal balance between sun and moon energy.
And taking a big deep breath in through the nose together.
Open mouth exhale,
Let it go.
Telling yourself three times,
The energy within me is balanced.
And blinking the eyes open and closing your meditation practice.
Thank you so much for being here with me today.
