This is a brief pranayama practice,
Breath practice,
That will help to quickly de-excite the nervous system and stabilize your energy.
We'll be utilizing mudras,
That our gestures are sealed with our hands,
In order to help shift that physiological response from the sympathetic nervous system into the parasympathetic nervous system.
The first mudra that we'll be using is called prana mudra.
To do this,
You could think about doing two peace fingers or two peace signs.
Bring your thumbs to your ring and pinky fingertips,
And then the two peace fingers together.
And they extend outwards and upwards.
So palms facing up,
Rest on your lap.
This is the inhale through the nose.
The exhale happens with Upanamudra.
Flip the palms.
Thumb connects to the middle two fingers,
Pointer finger and pinky finger extend outwards and downwards.
Rest them on your thighs.
This again is the exhale breath through the nose.
Inhale,
Prana mudra,
Palms lifted,
Peace fingers extend.
Exhale,
Upana Mudra.
Thumbs connect to the two middle fingers,
Pointer finger and pinky finger extend outwards.
As you get the rhythm of this,
You can close your eyes and just drop in.
Inhale Pranamudra,
Palms lifted up.
Exhale,
Upanamudra,
Palms facing down.
Have patience with yourself as you.
Integrate the mudras with the breath.
This is a practice you can come back to again and again and it might become easier with time.
Prana mudra,
Inhale.
Upanamudra,
Exhale.
Keep going.
Prana Vayu is.
.
.
Upward flow of energy.
That which elevates.
Energizes.
Uplift.
Upana vayu is the down regulation,
The downward flow of energy.
Relaxation.
Restoration.
So we're balancing.
The energizing.
With the stabilizing mudras.
In line with the subtle flow of our breath.
Inhale as you rise in energy.
Exhale like a wave.
Landing back into the infinite ocean.
Down.
As you continue,
See if you can elongate the breath.
The rhythm.
Maybe it's easier to elongate the inhale.
Or the exhale.
Maybe they both can elongate together.
Few more cycles like this.
Witness the gap in between the inhale.
And the exhale.
The gap between the exhale and the inhale.
One more full cycle.
After this round,
Release the hand gesture,
The mudra.
Stay in words.
The next practice we'll do is Brahmari breath,
The buzzing breath.
There is an optional mudra to help draw.
The awareness inwards to stabilize and harmonize the nervous system.
If it for any reason doesn't feel appropriate for this practice,
That is okay,
You'll just hum along with us.
Otherwise.
.
.
Bring your fingers up in front of your face,
Palms facing in.
Rest your pointer fingers.
Right below your eyebrows,
Above the eyeball.
Rest the middle fingers above the nostrils where it's still hard on the cartilage so you're not closing your nostrils.
Rest the ring fingers towards the upper lip.
And rest the pinky fingers towards the jawline.
Thumbs will close your ears.
If you have headphones in,
We're just going to do this for a few moments or a few minutes.
You could take the headphones out and come back and trust that you'll be guided.
In the right time.
As we begin,
Inhale through the nose.
Hum as you exhale.
Continue,
Inhale through the nose.
Humming on your exhale.
After this round,
Come back to center.
Coming back to center and releasing the mudra with the hands,
Releasing the mudra.
Releasing the humming,
Just breathe naturally.
Maintain presence in words.
Feeling the body as it breathes naturally.
You may wish to sit in this stillness longer.
Perhaps.
Counting the breath,
Adding a mantra.
Doing a body scan.
If you are ready to close your practice,
Bring your hands together in front of your heart,
Bow your chin and towards your chest.
Honor yourself for prioritizing your health.
Your wellness.
Yourself.
Namaste
