In whatever seat you are in,
If you're in a chair,
Scoot up a little bit on your chair a little.
If you're on the floor like us,
Wonderful.
We're just going to start with a little bit of movement to prepare us to go into the breath.
So take the spine and arch it forward and then round it back.
You can close your eyes,
Just flexing the spine gently like this to help the physical body start to relax.
Breathe in as you come forward,
Out as you go back.
Squeeze the shoulder blades together as you puff the heart out,
Round back and then inhale,
Come to center.
Exhale and release the shoulders down.
Do a couple of shoulder rolls,
Shrugs up and down,
Releasing any tension,
Taking this well-deserved break.
And last one,
We're just going to come into some gentle little circles.
Before we get started,
We're going to remind ourselves that this breath is like a soothing balm for the nervous system.
It's going to help the mind relax,
Reduce anxiety and stress.
Switch directions with your circles.
And it will also allow both sides of the brain,
The two hemispheres,
To talk to each other,
Communicate better.
And coming to center,
Inhale tall,
Exhale,
Relax.
Take your right index finger or thumb,
Any finger that feels good to you,
And just gently close your right nostril.
Inhale through the left nostril and exhale through the left nostril.
Keep doing this.
Inhale through the left nostril and exhale through the left nostril.
The eyes are closed.
Just bring the awareness to the left nostril,
The flow of the breath in and out.
If it feels obstructed in any way,
That's okay.
Just breathe and observe.
This left channel of the body represents the feminine aspect,
The cooling,
Calming energy.
Feel that state of calm induced by breathing in and out here.
Lengthen the breath a little bit if you can by slowing it down even more as you breathe in and out through the left nostril.
Take one last breath in here.
Deep,
Deep inhale.
Exhale through the left nostril.
Release the right hand and breathe in through both nostrils.
Breathe out through both nostrils.
And then take the left hand,
Any finger that feels good to you,
Close the left nostril,
Inhale through the right.
And exhale through the right.
Keep breathing in and out through just the right nostril.
Bringing awareness to that part of the body,
The nostril,
Noticing the breath moving through this side.
The right side,
The masculine,
The sun,
The fire,
The energy.
Lengthen the breath,
Keep breathing in and out through the right nostril.
Let the rest of the body stay relaxed and at ease.
Take one more inhale through the right nostril,
Waiting to go at wherever you are at in your breath.
And then one final exhale.
When you need to inhale again,
Release the hand,
Breathe in through both nostrils.
Exhale both nostrils.
Now we will do the alternate nostril breath,
Which is like a little rainbow arch going from nostril to nostril.
You can take the right thumb,
Lock the right nostril,
Inhale through the left.
Take the ring finger of the right hand,
Close the left nostril,
Open right,
Exhale right.
Your index and middle finger can rest on the forehead or the fingers can be curled in.
Inhale right.
Close right,
Open left,
Exhale.
Inhale left.
Close left,
Open right,
Exhale.
Inhale right nostril.
Visually see this rainbow,
This arch of the breath as you close the right,
Exhale left.
Inhale left.
Close left,
Exhale right.
Inhale through the right nostril,
Keep going with this alternate nostril breath at your own pace.
Making the breaths longer and deeper.
The body is relaxed.
And wherever you are,
Stay there and take another round of breath until you naturally exhale out of the left nostril.
When you exhale from the left nostril,
Place the hands down,
Keep the eyes closed,
Inhale both nostrils.
Exhale both nostrils and just stay without moving or fidgeting,
Listening to the sounds of the bowls for one more minute,
Feeling the calm equanimity of the breathing practice.
Exhale both nostrils.
Exhale both nostrils.
Exhale both nostrils.
Take a deep breath in.
As you exhale,
Notice how calm and light you feel.
Stay in this place as long as you wish.
Thank you so much for joining us.
