Breath-Based Practice: Alternate Nostril Breathing

This is a 15 minute meditation based on a breathing technique known as alternate nostril breathing. This method offers balance, grounding, relaxation, and/or focus. Plenty of instruction/guidance is offered. Please note there will be periods of silence throughout the meditation; they are intentional and meant to offer you time to simply be inward. You'll know this meditation is over when you hear "thank you for joining me."

Transcript

Hi and welcome.

This meditation is based on a breathing technique known as alternate nostril breathing.

It's a straightforward and pretty simple technique I'll guide you through every step of the way.

Before we begin,

I'll offer you a couple of hand placement options so that you can comfortably alternate between your nostrils.

In the first option your non-dominant hand rests on your lap or on your thigh and you can use your dominant hand,

For example I'll say the right hand,

To alternate between the nostrils.

The index finger and middle finger can come to rest right at the eyebrow center.

Between the brows the thumb rests outside of the right nostril and the ring finger outside of the left.

Give that a try to see if that feels comfortable in your body.

Option two,

Still using the dominant hand to manipulate the nostrils,

Just have your thumb rest outside the right nostril and your index finger rest outside the left.

So that you're just using the thumb and the index finger to alternate.

Try that and take a moment to consider which might feel more comfortable in your body knowing that you can change the hand position at any time.

During the technique so that you remain comfortable and if at any time during meditation the dominant arm grows tired,

Know that you can always rest the elbow of your dominant arm in the palm of your other hand just to give it some support.

And for now let both of your hands rest comfortably on the lap or thighs.

And as we prepare for meditation let your eyes close or just soften your gaze downward and ensure that you're in a comfortable sitting position.

And slowly invite your awareness to come to your breath and at first don't change anything,

Just observe your breath breathing itself.

Soften the jaw,

Separate the back teeth,

Let the cheeks go slack and invite in the sense of relaxation through the body,

Softening shoulders,

Releasing any holding through the belly,

Releasing any tensing in the legs.

And just take a moment to notice your spine and the next time you take a breath in see if you can sit up a little taller.

So just finding length in your spine but remaining relaxed and gradually with your breath flowing in and out of both nostrils,

Begin to lengthen your inhales and exhales.

And as you breathe in invite the breath deep into the belly so you feel the belly expand in all directions.

And as you exhale take your time and be patient with the breath and observe as the belly falls and the breath blows out of the nose.

And keep taking these really full rounds of breath and invite the mind to stay deeply connected to the path of the breath.

The mind will wander and when you notice it does ever so gently just guide it back to observing the breath.

Keep pouring yourself,

Pouring your awareness into the breath.

See if you can observe the complete path from the point where the breath first touches the nostrils on the inhale.

Traveling down the throat and into the belly,

Feeling that belly expand like a balloon.

Stay deeply connected when the exhale arrives,

Feeling every tiny little movement as the belly once again contracts and the breath flows out through the nostrils once more,

Perhaps a different temperature than when it first touched the nose.

And as you breathe in,

Feel every little movement as the belly first touches the nostrils.

See if you can observe the breath,

Feel every little movement as the belly first touched the nostrils once more.

Feel every little movement as the belly first touched the nose.

Feel yourself more present here in your meditation.

With every exhale,

Feel yourself more grounded in your practice,

More grounded in the moment.

And now follow my guidance as we begin alternate nostril breathing.

Let your non-dominant hand rest comfortably on your leg,

On your knee.

Palm can be up or down,

Whichever is more comfortable for you.

And invite your dominant hand towards the nostrils,

Either placing your index finger and middle finger right at the eyebrow center between the brows,

Resting the thumb and the ring finger outside of the nostrils,

Still leaving them open right now,

Or using your thumb and index finger to place your thumb and index finger on the side of the nostril.

And then,

As you breathe in,

Using your thumb and index finger placed outside of the nostrils.

And find that comfortable position for the hand and take another full round of breath through both nostrils,

Filling the lungs,

Observing the path.

Now,

Gently close the right nostril and take a long breath in through the left nostril.

At the top of your inhale,

When the lungs are full,

Switch open right,

Close left,

Exhale through the right nostril.

Inhale through the right nostril.

Inhale through the right nostril.

At the top of your inhale,

Switch open left,

Close right,

Exhale left.

Inhale through the left.

Switch open right,

Close left,

Exhale right.

Inhale right.

At the top of the inhale,

Switch open left,

Close right,

Exhale left.

Inhale through the left.

And keep going,

Finding your pace,

Finding your rhythm.

All you have to remember is that the switch of nostrils happens right at the top of an inhale.

And if you ever lose track of where you are in the pattern,

Just begin again by taking a breath in through the left nostril.

Invite the mind to observe this pattern of breath.

And as you're ready,

See if you can start to invite your exhale to be a little longer than your inhale.

Savoring each moment,

Each phase of the breath,

Not thinking about what's coming next,

Relying on that inner wisdom to find that pattern and gently step into it just like a dance.

With every exhale,

Relax even more into the breath.

Remember to keep the muscles of the face soft,

No tightness in the jaw.

Sliding into that place as a witness,

Watching and feeling the breath.

So,

As you're ready,

Take a breath in through the left nostril and exhale through the right nostril.

Being so aware of each sensation in the left nostril and the right.

And without changing your rhythm,

Your cadence,

After the next exhale through your left nostril,

Allow both hands to return to the lap and allow the breath to flow through both nostrils and release any sense of guiding the breath.

Just let the breath breathe itself.

And once the hands are on the lap and the breathing has returned to a natural unguided flow through both nostrils,

Direct all of your awareness inward and observe from the soles of your feet all the way up to the crown of your head.

Observe any sensation present,

Observing tingling or pulsing all effects of alternate nostril breathing,

All effects of inviting in fresh air,

Fresh prana energy into the body.

Just experience it all.

Just feel it.

What's present?

Directing your attention specifically to the bridge of the nose,

To the nasal cavities,

Observing sensation there to the throat,

Chest and belly.

Just feeling,

Feeling now any and all sensation present through the whole body,

Perhaps a sense of balance,

Of feeling grounded,

Present,

Relaxed.

If you're not aware of any specific sensation,

Just be aware of that.

That's fine.

Savoring these moments after breathing technique to just feel and be,

To just feel and be.

And gradually you can begin to lengthen the breath.

Every round of breath inviting you back into the here and now,

Bringing you back into the present,

Bringing you back into the present,

Bringing you back into the present,

Bringing you back into the present,

Bringing you back into the present,

Every round of breath inviting you back into the here and now,

Bringing you back to full awareness.

Observe the heaviness of the body.

And as you're ready,

Ever so gently flutter the eyes open,

Invite the light back in.

And here take a moment to linger with your awareness inward,

Even with eyes open,

Feel sensation.

Perhaps there's a general sense of relaxation or peace or contentment.

See if you can lock into that sensation.

Know that you can always return here to this place simply by taking a moment to reconnect to the breath.

Thank you so much for joining me for this meditation.

Reviews

Beautifully guided as always 🙏 I love your meditations Pam! Blessings and thanks for sharing ❤️💐

This is perfect, exactly what I wanted and needed. Thank you!

Amazing, timing was perfect for my long breaths ❤️🙏🏼

Beautiful meditation. Alternating nostrils really helps focus. Many thanks.

Beautiful clearing meditation.

♥️ incredible ty

I drift off without guidance from ANB but that’s ok.
Good to be reminded.
Thank you

Very nice, thank you!

This was very interesting. I seem to have a bit of a challenge exhaling through my nostrils and prefer to exhale through my mouth. It seems I’m able to exhale fully that way. However, I was able to complete this practice with very little difficulty. Thank you! 🙏🏽

Very nice, different.

That was something I’ve never experienced. Thank you!

Very nice thank you 🙏🏾