The following is an alternate nostril breathing exercise also known as Nadi Shodhana.
Create no struggle around this practice and know that if you need to take a pause or adjust your position at any point you are welcome to do so.
I invite you to take a comfortable seated position and you are welcome to have your eyes open or closed.
I'll bring your attention to the flow of breath,
Specifically the breath as it naturally moves through both nostrils.
See the breath as two separate streams rising and falling.
No effort to change or control the breath,
Simply watching the natural flow.
Now bring your attention to the breath moving through the right nostril.
Again inhaling and exhaling through the right nostril.
Sense the warmth of the breath as it passes through the right nostril.
And continue for the next few breaths.
Now bring your attention to the breath moving through the left nostril.
Inhaling and exhaling through the left nostril.
Sensing the coolness of the breath in the left nostril.
Continue for the next few breaths.
Now begin to visualize breathing through alternate nostrils.
On your next inhalation,
Breathe in through the right nostril and exhale through the left nostril,
Emptying the lungs completely.
On your next inhalation,
Breathe in through the left nostril and exhale through the right nostril,
Emptying the lungs completely.
There's no effort or doing on your part.
Simply continue alternating the breath through each nostril.
Inhale right nostril.
Exhale left nostril.
Inhale left nostril.
And exhale right nostril.
Continue on your own.
Sense the subtle coolness of the left nostril.
The warmth of the right nostril as you continue to breathe.
Now we'll bring attention to the mind's eye as we breathe.
On your next inhalation,
Breathe in through the right nostril and hold the breath as you bring your attention to your mind's eye.
Exhale through the left nostril,
Emptying the lungs completely.
On your next inhalation,
Breathe in through the left nostril and hold the breath as you bring your attention to your mind's eye.
Exhale through the right nostril and empty the lungs completely.
Continue breathing in this way.
Holding the breath without struggle or strain.
Letting the inner wisdom of the body initiate the next breath.
Inhale right nostril.
Hold at the mind.
Exhale left nostril.
Inhale left nostril.
Hold at the mind.
And exhale right nostril.
Now breathe normally.
Quickly witnessing the breath flowing equally through both nostrils.
The breath breathing itself.
Yin and yang restore to harmony and balance.
The right and left brain becoming one synchronized unified whole.
Merging into oneness.
Still.
Empty.
And open.
And now allow your attention to naturally rest at the mind's eye.
Notice this energetic rebound and how it's affected your body and mind.
This concludes the practice.
Namaste.
