Full Body Alternate Nostril Breath Visualization

You might be already familiar with the Alternate Nostril Breath technique—slow breathing through alternate nostrils closing off alternating nostrils with your hand. The audio is a visualization of this calming and meditative practice, using the whole body. We first establish a slow and deep breathing rhythm to focus the mind inward. Then you simply visualize the flow of breath being directed from one side of the body to the other side. The practice activates the relaxation response and may lead to states of deep stillness, which makes it effective as a preparation for meditation, or after stressful situations. Practicing this technique at bedtime can make it easier to fall asleep.

Transcript

Find a quiet place and set aside for a little while the aspects of your life related to doing.

This practice can be done in a supine position,

Lying on the back,

Or seated.

Position your body so it's symmetrical,

So that the energy can flow evenly on the right and left side.

Bring your attention to the body.

Notice how your body feels.

Take the first few moments to scan your body for areas of tension and consciously soften your muscles.

Allow your body to be at ease and to settle.

Let the muscles around the eyes and the mouth soften.

Let go of any tension in your neck,

Shoulders,

And chest,

And let your abdomen relax.

Bring your attention to the present moment.

Open the field of awareness to include the entire body.

Become aware of the range of physical sensations.

Become aware of the movement of your breath.

Notice how it moves through the body.

Notice the parts of your body and lungs which are engaged as you breathe.

For the first few moments,

Slow down the breath.

Inhale slowly on the count of four or five,

And flow right into the exhalation on the count of four or five.

For a few moments,

See if you can establish and maintain this quality of breath.

Bring your full attention to the breath and notice the sensations that arise.

Notice how fully you can be present to what's arising.

Now begin to deepen your breath,

Allowing your belly,

Rib cage,

And chest to expand with the inhalation,

And let your body soften with the exhalation.

Let your exhalation be long and slow.

Very gently,

Just holding your awareness on your breath.

Notice the presence of sensation.

Notice the quality of energy present in your body right now.

On your next inhale,

Visualize breathing in through the sole of your left foot,

Drawing the breath up the left side of the body to the crown of the head.

Then exhale and visualize breathing down the right side of the body and out through the sole of the right foot,

Emptying the body of breath from top to bottom.

Imagine drawing the next breath in through the sole of the right foot,

Up the right side of the body,

All the way to the top of the head.

Exhale the breath down through the left side of the body,

Into the left leg and out through the left foot.

Keep breathing deeply and smoothly,

Imagining inhaling into one side of the body and exhaling through the opposite side,

Then switching sides with the next breath.

Keep breathing deeply,

Imagining inhaling into one side of the body and exhaling through the opposite side,

Then switching sides with the next breath.

The next time you exhale through the left side of your body,

Let go of the visualization and allow the body to breathe naturally and effortlessly,

Noticing any changes.

Begin to bring your awareness back to your physical body,

Allowing the breath to deepen.

Become aware of the rising and falling of the abdomen with the breath.

Notice the inhalations and exhalations.

Now begin to move your fingers and toes,

And let your whole body stretch.

Stretch in any way that feels good.

Take several smooth breaths,

Allowing your body to relax completely.

Notice how you feel right now.

Notice the effects of your practice.