Come to a comfortable seated position,
Whether this be sitting on the floor,
The cushion below the buttocks,
Sitting on a chair with a straight back,
Or sitting upright against the wall.
Mind is long,
Imagining space between each vertebrae.
Eyes and lips gently closed,
Hands resting on the knees or thighs.
Chest and shoulders are broad,
Creating space for the lungs to expand fully in the chest.
Take a deep breath in and sigh it out.
Again,
Deep breath in and sigh it out.
One more time,
Deep breath in and sigh it out.
Giving your body permission to relax into your steady seat,
Letting go of any tension in the mind or body.
Preparing for Nadi Shadana,
Alternate nostril breathing by placing the index and middle finger of the right hand to the eyebrow centre.
This is called Nisagaramudra.
We'll be using the thumb as a block for the right nostril and the ring finger as a block for the left.
Inhale fully through both nostrils to begin.
Exhale fully,
Blocking the right nostril.
Inhale left.
Pause at the peak.
Exhale right.
Inhale right.
Pause.
Exhale left.
Inhale left.
Pause.
Exhale right.
Inhale right.
Pause.
Exhale left.
Continue breathing with Nadi Shadana.
If you find your right arm getting tired,
You can use your left hand to support below the right elbow.
Pause.
Nadi Shadana is a wonderful breath for balancing emotions,
Balances the right and left hemisphere of the brain and creates a sense of calm.
It's a wonderful breath to relax and to wind down at the end of the day.
Finish the round you're on and do one more.
Round is complete when you exhale through the left nostril.
Breathing the sagra mudra now,
Allowing the breath to return to its natural,
Spontaneous rhythm.
Observe any sensations in the body.
Taking a moment of gratitude for yourself,
For taking the time to connect with your breath and body.
We'll finish with an om together.
Exhale fully.
Inhale.
Om.
Taking the resonance of the sacred sound om with you into your day.
Hara om tatsat.
And practice,
Nadi Shadana is complete.
