Start by clearing the nose either by blowing or clearing with a neti pot ensuring both nostrils are clear and you can breathe easily down each airway.
If you are full of cold or feel blocked in either nostril you might not want to attempt this practice.
Find a comfortable seated posture.
Drop the chin slightly but not too much and close the eyes.
Take a few deep and comfortable breaths in through the nostrils and out through the mouth with a nice long sigh.
For this practice you will need to use your hand.
I will run through the meditation using the right hand but please feel free to use the left if that feels more comfortable for you.
Begin by cupping the elbow of the right arm with the left hand and place the thumb on the right side of the nose and the ring finger on the left side.
Rest your index finger on the top of the nose.
You should now have what resembles half a triangle shape with your arms and hand.
Lightly press against the left nostril with the ring finger to block the airway.
Move the thumb slightly away and breathe in through the right nostril.
Imagine you are breathing towards the index finger,
The point between the eyebrows.
Pause there then block the right nostril.
Release the ring finger from the left.
Exhale down the left nostril.
Pause then inhale through the same nostril,
The left.
Inhale towards the centre of the eyebrows.
Pause.
Block the left nostril.
Release the thumb and breathe down the right nostril.
Pause.
Breathe up the same nostril,
The right.
Up towards the middle of the eyebrows.
Pause.
Block the right nostril.
Release the left.
Exhale down the left.
Pause.
Inhale through the left.
Pause.
Block the left.
Release the right.
Exhale down the right.
And now continue this practice by yourself.
Remember after the exhale,
The inhale follows through the same nostril.
Exhale down the left nostril.
Pause.
See if you can lengthen and slow the breath now and allow a little longer at the pause.
And now drop the hands and allow the breath to settle back to its normal rhythm.
Notice how you feel right now.
This practice is excellent for relaxing your body and mind,
Reducing anxiety,
Helping to become more focused and it improves overall wellbeing.
If you are ever feeling overwhelmed or have an exam or something,
Worrying to take part in,
Then do this practice for a few minutes and notice the difference.
And so become aware now of your feet on the ground,
Your bottom and the seat.
Have a picture of yourself in your space.
Become aware of the space around you.
When you are ready,
Open your eyes.
Thank you.
