Welcome to a short alternate nostril breathing practice with mudra meditation.
I will walk you through the steps.
All you need to do is find a few minutes in your day,
Find a comfortable seated position,
And make sure your spine is upright.
Take the left hand,
Touch the index finger and the thumb together,
And rest it the back of your hand on the top of your left knee or thigh.
In the right hand,
Curl the first two fingers in and hold them down in the center of your palm with the base of your thumb.
For the practice,
We'll use the right thumb and fourth finger.
We'll use them on the nostrils to close one side and then the other.
With your eyes closed,
Sitting up nice and tall,
Bring the elbow close to the body.
Back of the left hand is resting on the left leg in jnana mudra,
Index finger and thumb touching.
Take a comfortable breath in.
With your right thumb,
Gently close the right nostril and exhale through the left.
Inhale through the left nostril.
Close the left with the fourth finger.
Exhale through the right nostril.
Inhale right.
Close.
Exhale left.
Inhale left.
Close.
Exhale right.
Inhale right.
Close.
Exhale left.
Inhale left.
Close.
Exhale right.
Inhale right.
Close.
Exhale left.
Inhale left.
Close.
Exhale right.
Three more rounds.
Inhale right.
Close.
Exhale left.
Inhale left.
Inhale left.
Close.
Exhale right.
Inhale right.
Close.
Exhale left.
Inhale left.
Close.
Exhale right.
Drop your right hand,
Bringing the hands into Hakini mudra.
Bring your hands together so that the fingertips touch each other.
Thumb touching thumb,
Index finger touching index finger,
Middle finger touches middle finger,
And so on.
Let just the tips of the fingers touch as the fingers curl,
Hands resting in your lap.
Continue sitting up nice and tall with the eyes closed.
And we'll take five breaths in and out through the nose.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
And exhale.
