Hello,
I'm Rebecca Ryan.
The breathing practice that I'll be guiding you through today is alternate nostril breathing.
It's also called Nadi Shadan.
Take a moment to sit comfortably with a naturally straight spine,
Adjusting yourself so that your spine feels long and strong but not tight or rigid.
Getting that balance between comfort and effort.
Once you feel yourself comfortable,
Inhaling a deep breath and sighing out through parted lips like ahhhh.
Doing this twice more in your own time.
Inhaling deeply and as you sigh out,
Releasing and settling in for this breathing practice.
When you've done your final exhale breath,
Allow your breath to return to its natural rhythm before we start this practice.
Bring your right hand in front of your face,
Palm facing towards you.
Place your thumb on the side of your nose near your right nostril.
First and second fingers on the bridge of your nose and your third finger outside your left nostril.
Noticing how you can block and release your nostril using your thumb and your finger.
And now for the dynamic sequence.
Blocking your right nostril,
Inhale through your left nostril.
Block your left nostril,
Release your right nostril and exhale through your right nostril.
Leaving your hand where it is,
Inhale through your right nostril.
Block the right nostril,
Release the left nostril and exhale through your left nostril.
This is one round.
We'll do five more.
Inhaling left,
Exhaling right.
Inhaling right,
Exhaling left.
Continuing with your own rhythm.
Maybe closing your eyes.
Adjusting the pace to suit your own breath.
Inhaling and exhaling.
Feeling the rise and fall of your chest and abdomen.
And noticing the movement of the breath at your nostrils.
If you get a bit flustered and lose the flow,
That's okay.
You can start again inhaling left,
Exhaling right.
Inhaling right,
Exhaling left.
A few more rounds in your own time.
Noticing the rise and fall of your chest and abdomen.
Feeling the breath as it moves through your body.
When you finish that dynamic sequence,
Release your hand away from your face.
Put both hands,
Palms down on your lap.
Noticing for a moment where you can feel your body against your chair or the floor.
Feeling your hands in your lap.
And noticing month more the breath as it moves through your body.
And how your body moves with the breath.
Taking this awareness of breath and body with you into the rest of your day.
To finish the practice,
Open your eyes if they're closed.
Smile and go on with your day.
Namaste.
