Welcome.
Come into a comfortable seated position.
Envision your tailbone rooting down into the earth and your spine growing tall as the crown of your head reaches towards the sky.
Your hands can rest wherever is comfortable for now.
You might choose to soften your eyes or close them down.
Notice your breath.
Let your shoulders relax.
Let your belly soften.
Let yourself land fully into this moment.
Together we'll take a few grounding breaths.
Inhale through your nose and gently sigh it out.
And again,
Breath in.
And breath out.
One more inhale.
And one more exhale.
We'll now begin our journey through alternate nostril breathing.
Let your left hand remain where it is.
Draw your right hand up in front of your face.
Let your index and middle fingers curl in.
And this gesture you're making with your hand is what we call Vishnu Mudra.
And your thumb will be used to block your right nostril.
And your ring finger will be used to block your left.
Start by closing your right nostril with your thumb.
And take a breath in through the left nostril for 4,
3,
2,
1.
Now close the left nostril,
Open the right,
And exhale for 4,
3,
2,
1.
Stay on the right,
Inhale 4,
3,
2,
1.
Close the right,
Open the left,
Exhale 4,
3,
2,
1.
Now that's one round of breath.
We'll continue a few more together,
And then I'll give you a chance on your own to explore.
Staying on the left,
Inhale.
Plug left,
Open right,
Exhale.
Inhale right.
Exhale left.
Inhale left.
Exhale right.
Inhale right.
Exhale left.
Move into your own rhythm.
Stay with the pattern.
Let the breath flow from side to side.
And if the hand position does feel complicated,
Know that you can simply use whichever fingers feel comfortable to close each nostril.
Allow it to be intuitive.
And finish the breath cycle that you're on.
And release your hand down to your lap.
Return to breathing through both nostrils naturally.
And pause here.
Take a moment to notice what's shifted.
What's softened.
What's clearer.
And together,
Let's take a final deep inhale.
And a long exhale.
Let this balancing breath reconnect you with your center.
A reminder that clarity and harmony can be found within.
Take the time that you need here.
When you feel ready,
Gently open your eyes.
And step mindfully back into your day.
