Breathing Into Balance

In this guided meditation, you’ll use breath awareness and simple pranayama techniques to help you connect to the body and bring steadiness to the mind.

This practice includes gentle abdominal breathing and Nadi Shodhana (alternate nostril breathing), a technique known for helping to balance the left and right energy channels of the body. By guiding the breath in and out through each side, it can support a sense of equilibrium in both the breath and the mind.

This meditation is well suited for a morning practice to ground yourself before the start of the day, or in the evening to unwind and relax before sleep.

Return to this meditation daily or whenever you need to reset and find balance.

Transcript

Hello and welcome. My name is Ashni and I'm honored to guide you through today's session. We'll begin with breath awareness, Then move into deep abdominal breathing. Transition into four rounds of Nadi Shodhana and end with a few moments of silence. A bell will ring as you move through each phase of this meditation. Now let's begin by settling into a comfortable seat or stance. Allow your spine to lengthen gently, Softening the shoulders away from the ears, Hands resting with ease. If it feels comfortable, You may close your eyes or simply soften your gaze. Begin to notice the natural rhythm of your breath following each inhale and each exhale. Feel the breath as it moves into the body and gently out again. Allow yourself to settle here, Fully present. Now begin to gently deepen your breath. As you inhale, Allow the belly to expand. As you exhale, Feel it soften back in. Let the breath stay smooth and steady without any force. You might place a hand on your belly, Feeling the gentle rise and fall beneath your palm. With each inhale, Invite a sense of ease into the body. With each exhale, Any tension to softly release. When and if it feels natural, Allow the inhale to expand just a little bit more, As if you're softly sipping in an extra touch of air at the top of your inhale. Let a little more breath come in with each inhale, Staying gentle with your body, Gradually setting into a more embodied breath. We'll now transition into Nadi Shodhana, Alternate nostril breathing. You'll use your right hand, Bringing the thumb to the right nostril and the ring finger to the left. Take a full breath in, Allowing the belly to softly expand. As you exhale slowly, Bring the hand toward the face, Preparing for the practice. Now gently close the right nostril with the thumb, Inhaling slowly through the left side. At the top of the inhale, Softly switch sides, Exhaling fully through the right. At the bottom of that exhale, We'll begin to inhale back through the right side. Once again, Switching and exhaling fully through the left. This completes one round of Nadi Shodhana. Each round begins with an inhale on the left and ends with an exhale on the left. Let's do one more round together and then you can continue at your own pace. We'll begin again, Closing the right nostril, Inhaling through the left side, Releasing through the right, Inhaling up the right side, Filling up as much air as feels comfortable, Pausing for a moment as we switch. You can continue with two more rounds on your own, At your own pace, Allowing the breath to feel smooth and balanced. When you've completed your rounds, Gently release the hand and allow the breath to return to its natural rhythm. As you let your breath return to its natural rhythm, Sit quietly for a few moments, Simply noticing any shifts in your body, Your breath, Your mind. There's nothing you need to do here, Just observe and be. When you feel ready, Begin to gently deepen your breath, Inviting a little more awareness back into the body. Slowly bring small movements to the fingers and toes, Feeling the expansion of the breath. If your eyes are closed, Gently blink them open, Bringing hands to heart center in prayer or hands on the heart, Taking a moment for gratitude. Thank you for practicing with me, Wishing you peace and joy in all that follows. Om Shanti Shanti Shanti, Peace, Peace, Peace.