Welcome,
My name is Lucia.
Today I will be guiding you through alternate nostril breath technique,
Also known in Sanskrit as Nadi Shodhana Pranayama.
This slow meditative breathing practice promotes relaxation,
Mental clarity and deep inner calm.
It settles the mind and is a wonderful way to prepare for meditation.
You slowly inhale through one nostril,
Exhale through the other nostril and repeat.
The traditional hand position used to close your nostrils is called Vishnu Mudra.
You may use either right or left hand.
Try it now so you can sense what feels comfortable.
Roll your index and middle fingers into your palm and use your thumb and ring finger to alternately close your nostrils.
If this position isn't comfortable,
Another option is to place your index and middle fingers on your forehead,
Still using your thumb and ring finger to alternately close your nostrils.
A third option is to use just one finger,
Moving from one nostril to the other.
So choose the variation that feels right for your body.
Let's begin with a short centering practice.
Find a posture that works best for you,
One that feels right.
You're welcome to sit on the ground with your legs crossed or sit in a chair.
If you're in a chair,
Lean slightly forward so you're not leaning against the backrest.
Take a moment to notice what position your body is asking for.
Allow your seat to feel grounded and balanced.
Feel your weight settle into the ground or chair.
If it's comfortable,
Close your eyes.
Take a few slow deep breaths to help the body settle and soften.
Gently notice how you're feeling in this moment,
Without judgment.
Feel any touch points of contact with the ground,
Your feet,
Your seat,
Or any other anchor that gives you a sense of stability.
And rest your attention there for a moment.
Or perhaps on your breath,
Or the sensation in the palms of your hands,
Or any sound around you,
Something that helps you steady your attention.
Take a moment to open to your surrounding environment through the senses,
Letting your senses attune to what's around you,
Any sounds,
The quality of light in your space,
And the feeling of being here,
Present,
In this moment.
Coming fully into the current time and space,
Knowing what you're doing as you're doing it.
Gently let your spine stretch upward.
Feel the spine lengthening.
And notice if this helps bring a quality of attention to the mind.
With the spine as the central support of the body,
Allow the rest of the body to relax around it.
Let the body settle.
Befriend your own body.
Allow it to be at ease.
Bring your awareness to your breath.
Feel how the breath moves through the body,
And the sensations that arise with each cycle.
Notice how fully you can be present with each breath,
Simply staying with what is here.
As you inhale,
Let the breath fill your lungs.
As you exhale,
Allow it to flow out long,
Slow,
And smooth.
Now begin to deepen your breath,
Letting the belly,
Ribcage,
And chest expand on the inhale,
And letting the body soften on the exhale.
Let your exhalation be long and slow.
As you deepen your breath even more,
Notice if you can feel your breath in the upper chest.
Under your collarbones,
As you fill the upper part of your lungs.
And relax into each exhale,
Letting go a little more with every breath out.
Keep your awareness gently anchored on the breath.
As you exhale,
Each exhalation a soft release,
Each inhalation a fresh beginning,
Drawing your awareness into a new moment,
A new breath.
Now raise one hand to your chosen position for alternate nostril breathing.
Vishnu Mudra.
Index and middle fingers rolled into your palm,
Or fingers on the forehead,
Or a single finger moving side to side.
Inhale slowly through both nostrils.
Close your right nostril and let all the breath flow out slowly through the left nostril.
When you are empty,
Inhale slowly through the left,
Close it,
And exhale through the right.
Inhale through the right,
Close it,
Slowly exhale through the left.
Inhale through the left,
Close it,
Exhale through the right.
Inhale through the right,
Close it,
Slowly exhale through the left.
And continue alternating in this pattern.
The sequence is exhale,
Inhale,
Switch sides.
Exhale,
Inhale,
Switch sides.
Let your breath be slow and deep.
Keep the spine nice and long,
Shoulders relaxed.
If one nostril is partially blocked,
Do not force the breath,
Breathe a little slower.
Continue alternating breaths until your mind feels more spacious and relaxed.
If your hand becomes tired,
Switch hands or support your elbow with the opposite hand.
Let your breath be slow,
Steady,
And smooth.
The sequence is exhale,
Inhale,
Switch sides.
Exhale,
Inhale,
Switch sides.
As the breath slows down,
Your mind naturally becomes more still.
Continue alternating breaths until your mind feels more spacious,
More relaxed.
Let your breath be slow,
Steady,
And smooth.
Allow the gentle sound of your breath to be a soothing point of focus that anchors the mind in the sensation of being relaxed.
Notice how you feel.
Notice if you feel more relaxed,
Present,
Or spacious.
To end this practice,
Exhale through the left nostril,
Release your hand to your lap,
And let your breath return to its natural flow.
Let your attention drift into your body and feel all the details of your body.
Notice the effects of your practice,
Any sense of peace,
Clarity,
Or spaciousness.
Notice if you feel energized or expanded.
Take a few moments to explore all the sensations in your body,
Your emotional landscape,
And the quality of your mind.
When you're ready to transition,
Gently open your eyes and take it slowly for a few moments to allow your mind to become active again.
I hope you found this practice nourishing and enjoyable.
With regular practice,
The calming and balancing effects of Nadi Shodhana deepen over time.
So keep returning to it whenever you need grounding or relaxation.
