We create balance in our body through the practice of meditation for our well-being and for the well-being of all the people around us and the people that they come in contact with as well.
Our balanced energy has a ripple effect to all the people,
All the beings,
The environment that we abide in.
Our practice is for everyone,
For us and everyone.
I invite you to join me in this practice of alternate nostril breathing as a way to balance the solar and lunar energy in your body and to carry that energy with you as you move about the rest of your day.
You can join me for this practice by either finding a seat,
Lying down,
Or standing up.
Whichever position is right for you today is the one that you may choose.
Each day you might need something different,
So for today whatever posture is right for you,
I'll meet you there.
As you come into your practice posture,
I invite you to notice the seat or the surface beneath you,
Sending gratitude down to the earth for providing support and stability for your practice and for our life.
You may close your eyes or lower your gaze as a way to draw closer to you as you begin to notice your breath.
You may notice the sound of your breath,
The coolness on the inhale,
And the warmth on the exhale in the nose.
You may begin to notice the breath as it moves from the tips of the nostrils on the inhale up through the nose,
And from the center of the eyebrows on the exhale down and out beyond the nose,
Sensing the movement and the presence of the breath.
Now take your awareness to the nostril that the breath is most present in,
The nostril where you can sense or feel the breath on the inhale or the exhale more.
Follow your inhale and exhale through that side of the nose for the next couple of breaths.
Now bring your awareness to your left nostril,
Even if your awareness was just there.
We'll begin our practice of alternate nostril breathing,
Nadi Shodhana,
Starting with an inhale on the left side.
I'll be guiding you,
And if at any point you want to move at your own pace,
Your own rhythm,
You can let my voice disappear into the background and breathe in your own way.
We'll be doing this practice with our awareness,
Knowing that where our awareness goes,
There our energy follows.
And knowing that prana,
Energy,
Is riding on the breath.
So your awareness will come to your left nostril.
Inhale the left nostril.
Exhale the right nostril.
Inhale right.
Exhale left.
Inhale left.
Exhale right.
Inhale right.
Exhale left.
Inhale left.
Exhale right.
Inhale right.
Exhale left.
Inhale left.
Exhale right.
Inhale right.
Exhale left.
Continue with this pattern at your own pace for about three more rounds.
Notice the smoothness,
The fullness,
And the ease of your breath.
Alternating each nostril between the inhale and exhale.
Begin to sense that the inhale rises up to the space between the eyebrows each time you pass through center.
One more round,
Your own pace.
Your last exhale will go out the left nostril and you can bring your awareness to rest between the eyebrows.
You may sense accumulation of energy at the space between the eyebrows,
A sense of balance and ease.
You may sense that energy creating smoothness in the front of the brain,
Perhaps through softening of the forehead,
Or just a sensation of the energy of the practice creating stillness and smoothness in the front of your awareness.
You're welcome to sit here sensing and noticing this balanced energy as long as you would like.
When you're ready to come out of the practice,
You can notice the earth beneath you.
You can notice the sound of your breath,
Any sounds in your space.
And you may bring your hands together in front of the heart and bring your chin towards your chest giving gratitude for this practice and gratitude to the balance and the energy inside of you.
Have a beautiful rest of your day.
Thank you for practicing with me.
