Welcome to this practice where we will be focusing on a breathing technique.
This breathing technique is very calming,
It's very centering and very focusing.
The technique is called nadishodhana and it's so balancing because we're alternating between one nostril and the other.
So to begin,
Just sit comfortably.
I'm sitting on a bench,
But you can sit on the floor,
On a chair,
On a couch,
Wherever you feel comfortable and you can have your back straight,
Long and without any extra tension of holding the weight up.
We're going to begin by just doing a simple grounding meditation.
So get comfortable,
Bring your hands to your thighs or your knees.
You can close your eyes following your breath coming in and out.
Feel into the sensations of the body If you're sitting on a couch or a chair,
Feel the soles of the feet against the ground.
Feel your sitting bones,
Your hips against the chair.
And allow your body to melt down.
Allow the energy of your body to melt down into the hips,
Into the chair.
And back into the back of your body Next the jaw,
The feet.
As you observe the sensation.
Just really settling our energy,
Our body-mind into this present moment.
You can allow an intention to come up for your practice today.
Take one more deep exhale and gently opening your eyes.
So we're going to use the right hand to block the nostrils.
I like using the thumb to block my right nostril.
I like having the middle and index fingers touching my forehead and using the ring finger to block the left nostril.
So just take a moment to bring your hand and to play blocking right nostril,
Left nostril,
Right and left.
Okay,
We will begin opening the left nostril.
Take an inhale for a count of four,
Three,
Two,
One.
Block the left nostril.
Hold the breath in.
Three,
Two,
One.
Exhale to the right.
Four,
Three,
Two,
One.
Inhale to the right nostril.
Four,
Three,
Two,
One.
We'll hold the breath in.
Three,
Two,
One.
Exhale to the left.
Four three two one inhale to the left four,
Three,
Two,
One,
Block the left.
Four three two one exhale to the right four three two one inhale to the right Four.
Three.
Two one lock the right hold the breath in 3.
Two,
One.
Exhale to the left.
Four.
Two one inhale to the left 4.
3 two one block the left hold the breath in Three.
To One,
Exhale to the right.
Four,
Three,
Two,
One.
Inhale through the right.
4.
3 two one block the right nostril hold the breath in One,
Exhale to the left.
4.
3.
One,
Keep going at your own rhythm.
You can make the breath count longer or shorter depending on your breath.
Do one more round at your own time.
And we will finish exhaling through the left nostril.
As you exhale to the left,
Bring the right hand down.
Come back to a normal breath observing feeling Hmm.
Bringing a smile to your face,
Giving gratitude to your breath,
Your organs.
Your cells,
Your body.
Giving gratitude to this moment,
To your life,
To nature all around you Take one more deep inhale.
Exhale,
Sigh it out,
Opening the eyes.
Thank you so much for practicing today.
And just a little side note,
It is normal to have one nostril more open than the other.
This actually alternates between the day.
During the day,
It alternates.
Sometimes you have the left nostril more open,
Sometimes the right.
It depends on the activity that's happening inside of the body.
So thank you so much.
This is a very calming,
Focusing breath.
I hope you felt the sensations and the benefits of this breath,
And you can now practice it and have it as a tool for whenever you need to come back to a balanced,
Calmed center energy.
