Alternate Nostril Breathing+ White Light Meditation

Alternate nostril breathing, or Nadi Shodhana, is a gentle pranayama practice that balances the nervous system by guiding the breath through each nostril in a steady, rhythmic pattern. As the breath becomes slow and even, the mind begins to settle, creating a sense of inner harmony and clarity. From this grounded state, a white light meditation invites you to visualize a soft, radiant light flowing through the body, illuminating each space with calm, healing energy. Together, these practices cultivate a deep sense of peace, balance, and connection within.

Begin this practice in a comfortable seat with an upright back, but with soft shoulders and hands.

Transcript

So once you've found a comfortable position, Allow your arms to hang heavy and to rest comfortably on your lap. And notice the gentle flow of air at your nose. And then on your next breath out, Go ahead and get empty. And then lift your right hand and place your right thumb on your right nostril. And very slowly breathe in through the left nostril. Once you get to the top, Close off the left with your right ring finger and breathe out through the right. Breathe in through the right and let the breath just naturally come in. And then close with your thumb at the top. Breathe out through your left nostril. Breathe in through the left. And feel the temperature of air. Once you're at the top, Close with your ring finger. Breathe out through right. In through right. When you're ready, Close with your thumb out through left. Just a couple more breaths here. Breathe in. When you're ready, Close with your ring finger. Breathe out through right. Very gently inhale. Close. Exhale through left. One more. Slow breath in through the left. Once you've reached the top, Release your hand back down. Come back to natural breathing. Allow your eyes to stay steady as if you're looking at one point. And in your mind, Imagine lights or roots at the bottom of your feet that are white, Light-filled, That go deep, Deep down into the earth. Imagine those roots going deep down into the core of Mother Earth. And in the center of her core is the most beautiful ball of light. It's golden and it's healing light. It's filled with love. And you imagine you draw that energy from the center of the earth up through your root system and up into your feet. So that your feet are filled with this golden healing energy and light. All the cells absorbed, All the nerves absorbed in this light. And then picture in your mind that white light, Maybe like golden hue, Just lifting up through your legs, Right to your hips, Your pelvis, Tailbone. All are absorbed in this luminous, Gorgeous light. Very healing. Imagine this light lifts up through the torso and fills all of your organs, Your spine, And your shoulders become so relaxed. All of your back muscles relaxed. And the light pours down your arms into your hands and your wrists and the tendons. And they all relax. And then keep going. Imagine the light lifts up to fill your throat, To neck, And your entire head, And your ears. And it pours out the top of your head and it surrounds you with this lovely golden light. And love. Hold your mind focused on you as a body of glowing light. Filled with this healing energy. And surrounded in love for the next few moments in meditation. Let's begin. And over these next few breaths, Allow anything in your imagination to dissipate. And take a big breath into your belly. Let it open and open your mouth. Let it go. Feel the warmth as it leaves. And let that breath move out. And then open your eyes slowly when you feel ready.