Hello and welcome.
My name is Larissa Hall-Carlson.
Today's breathing practice,
Or pranayama,
Is the alternate nostril breathing technique known as Nadi Shodhana,
The channel purifying breath,
Or the channel cleansing breath.
It's a very effective breathing technique to reduce stress and anxiety,
Relax the body,
Calm and quiet the mind.
It's a technique that's excellent for enhancing focus and concentration,
As well as preparing for a steady,
Comfortable meditation.
We'll be breathing through one nostril at a time,
Switching and flowing from side to side.
We'll use the right hand for this practice,
The right thumb gently closing off the right nostril,
And the right ring finger gently closing off the left nostril.
To begin,
Establish a comfortable,
Steady seat with a nice long spine.
Keep the head aligned right over the center of the shoulders and tuck the chin slightly,
Lengthening the back of the neck.
Soften the muscles in the face and jaw.
Soften or close the eyes.
Bring the right hand up towards the nose,
Closing off the right nostril gently with the right thumb.
You can rest the index and middle finger on the brow line.
Inhale deeply up the left side.
Switch,
Exhale down the right.
Inhale up the right side.
Switch,
Exhale down the left.
Inhale left,
Taking a deep satisfying breath.
When the lungs are full,
Close the left nostril,
Lift the thumb,
Exhale down the right side.
Inhale back up the right side,
Deep,
Refreshing breath.
And when the lungs are full,
Switch,
Exhaling down the left nostril.
Inhale left,
Smooth,
Deep breath.
Keep the spine long.
Switch,
Exhale down the right side,
Releasing tension and tightness.
Inhale back up the right nostril.
At the top,
Switch,
Exhale down the left.
Inhale left,
Recharging,
Refreshing the system.
Switch,
Exhale down the right side.
Relax the face and jaw.
Inhale back up the right side.
Switch,
Exhale down the left,
Smooth and steady.
Continue,
Inhale left.
Switch to exhale right.
Inhale right.
And switch,
Exhale left.
Find your own rhythm,
Smooth and even from side to side,
Opening up the channels of respiration,
Using this smooth alternate nostril pattern to balance the hemispheres of the brain,
Balancing the pragmatic with the creative sides,
Inviting the breath to leave us with a sense of groundedness and alertness.
Let the breath be smooth and rhythmic,
Fluid and easy.
Nadi is a river.
Shodana means to cleanse or purify.
This simple alternate nostril pattern not only helps to settle the body and soothe the nerves,
But helps bring tranquility,
Focus,
And present awareness to the mind.
Let these next few rounds be a little more soft,
A little more gentle.
You might even imagine a feather resting on the upper lip.
Is it possible to breathe so gently that the feather is not disturbed by the breath?
You're still taking in plenty of air,
But it's very subtle,
Very gentle,
Massaging,
Soothing,
Nourishing the body and mind.
Continue until you get back to the left side.
We start and end on the left.
So the next time you exhale down the left nostril,
Release the right hand back to the lap and return the breath to normal.
Take a few full body breaths.
Notice how you're feeling.
Be aware of the qualities in the head and in the mind.
Perhaps enhanced tingling or vibration,
Movement of light,
Colors or patterns on the movie screen of the eyelids.
This pranayama helps to enhance tajas.
Tajas in Sanskrit means luster or radiance or glow.
The light of awareness,
The dazzle of intelligence,
What has been awakened in the mind.
You're welcome to stay seated here,
Flowing into a meditation technique of your choice.
Or if you're feeling complete for today,
Let the eyes gradually flutter open,
Taking in color and light and form.
Wishing you a day filled with balance and tranquility.
