Come back to balance and find calmness with alternate nostril breathing.
This breath work balances the nervous system,
Refines your awareness and prepares the mind for meditation.
Take a comfortable seat.
Make sure your spine is upright.
Gently tuck the chin in and rest your hands on your thighs.
Close your eyes and bring your attention to the breath.
Begin to deepen your breath,
Both inhalations and exhalations.
Focus your mind on the breath.
Breathe smoothly in and out from the nostrils.
Notice that with an inhalation your belly and chest rise.
With an exhalation your belly and chest sink back toward the spine.
Please continue breathing like this for few more moments.
Inhalation is rising.
Exhalation is falling.
For this breath work you will use two fingers of one hand to close and open the nostrils.
It doesn't matter if it is the right or left hand.
Put your ring finger and thumb on both sides of your nose.
And just keep the fingers there for a moment.
Inhale through both nostrils.
And exhale through both.
On your next inhalation close the right nostril and breathe in through the left.
Exhale through the right nostril.
Inhale through the right.
Close right.
Exhale left.
Inhale left nostril.
Close left.
Exhale right.
Inhale right nostril.
Close right.
Exhale left.
Inhale left.
Exhale right.
Inhale right.
Exhale left.
Please continue alternating the nostrils through closing and opening them.
Each cycle starts with the inhalation through the left nostril.
Then the exhalation through the right follows.
Inhalation through the right nostril.
And the cycle ends with the exhalation through the left nostril.
Please continue.
Focus your mind on the breath.
And every time if you lose your focus just bring yourself back to this technique alternating the nostrils.
Have the intention to make your breath smooth,
Deep and even.
The more refined your breath becomes,
The more refined the awareness.
Please complete two more full rounds of alternate nostril breathing.
A full round will finish with the exhalation on the left side.
Please lower your hand down after the next exhalation.
And allow your breath to flow naturally.
Notice how your breath feels right now.
Notice how is your mind.
Please continue breathing smoothly with your awareness inwards for few more moments.
Start slowly coming out.
Open your eyes.
