Breath Awareness

This is a meditation using awareness and concentration on alternate sides of the nose. Even though we are breathing through boths sides the focus will alternate sides.

A short written instruction for those of you, like myself, who would like a bit more guidance:

Inhale up the left side,
Exhale down the right.
Inhale up the right,
Exhale down the left.
Inhale up the left,
Exhale down the right....

Transcript

Welcome to your practice.

Take a comfortable seated position.

Close your eyes.

Bring in your awareness to the space between your eyes.

Soften that space.

Allow your jaw to unhinge.

Take a breath in through your nose.

Open your mouth and exhale as though you were blowing bubbles.

Again,

Breathe in,

Exhaling through your mouth,

Blowing bubbles.

One more time.

Inhale and exhale.

And once again,

Relax your jaw.

Breathing in and out through your nose.

Invite you to rest your awareness on the left side of your nose.

And as you inhale,

See if you can feel the breath entering the left side.

Observing how the breath may feel cool.

And as you exhale,

Let your awareness rest on the right side of your nose.

So as you exhale,

Feel the breath as you release it.

But be mindful of the right side of your nose as you let that breath go.

Inhaling,

Observing the sensations on the left.

Exhaling,

Noticing the sensations on the right.

On your next inhalation,

Inhale and observe the sensations on the right side of your nose.

Inhaling,

Observing the left side.

Inhaling,

Observing the left side.

Exhaling,

The right.

Exhaling the left.

And continue to breathe,

Focusing.

Inhaling,

Exhaling.

Inhaling,

Exhaling.

Alternating sides.

Let's begin to deepen the inhales and exhales.

Inhaling,

Observing the left.

Inhale to the count of four.

Inhale,

One,

Two,

Three,

Four.

And as you exhale,

Count down from four.

Four,

Three,

Two,

One.

Inhaling,

One,

Two,

Three,

Four.

Exhaling,

Four,

Three,

Two,

One.

Continuing to alternate.

Inhaling up one side,

Exhaling down the other.

Inhaling on that side,

Exhaling the other.

If your mind wanders and you lose track,

You may begin again.

Inhaling up the left to the count of four.

Exhaling down the right from four.

Inhaling up the right.

Exhaling down the left.

Thank you very much.

And after your next exhalation,

Release the awareness of each side of the nose and continue to breathe in to the count of four and breathe out from the count of four.

Three,

Two,

One.

And after your next exhalation,

You may release the counting.

And allow your breath to make its way back to its natural rhythm,

Just observing.

And bring your awareness to your hands and begin to wiggle your fingers.

Deepen your breath in,

Exhaling through the mouth,

Blowing your bubbles.

And when you're ready,

Open your eyes and continue with your day.

Thank you for sharing your time with me.

I wish you well.

Reviews

Thank you that was a clear and lovely break to my day.

Great guided introduction to awareness and breathing. Very straightforward meditation with no background music. Just what I needed today.

Good almost pranayama...

A meditation with no music, plain and simple! 💕 💕 💕

Nice, good when you struggle to focus. Thank you.

Simple but effective.

Very nice. Very useful. Thanks!

Very relaxing and calming meditation. Thank you for that.

Very soothing, quiet guidance

Simple and well guided.

I loved the guided alternate nostril focus. It helped me keep my mind zoned in to the meditation. Thank you!

Thank “you” for sharing your time with me. ☺️

Really nice ... wonderful experience to easily focus and center gently. Thank you.

Wonderful breath practice.