Hi,
Welcome back to your meditation space.
This session is a short practice meant to help you deepen your breath work for intermediate and advanced practitioners.
There will be fewer cues and you will have more time and space to practice on your own the Chandra Vedana breathing technique.
Let's start by settling down.
Just make sure you are sitting down on your chair or maybe on the floor,
Holding a comfortable position,
Keeping your spine long and straight.
Relax the shoulders,
Relax your head,
Your neck,
Your face muscles and let's just start by breathing deeply through the nose,
Four times.
Bring your awareness to this very moment.
Try to concentrate on your breath.
Today we will be doing alternate nostril breathing and for that we will be placing our right index and middle finger in between the eyebrows and we will be using our right thumb to block the right nostril and the ring and pinky finger to block the left nostril.
At any time you can use the left hand to hold your right elbow if needed.
So let's get started.
Raise your fingers in the right position.
Block your right nostril.
Inhale through the left side.
Change.
Block your left nostril.
Exhale through the right.
Stay here.
Inhale through the right.
Block the right.
Inhale through the left.
Stay here.
Inhale through the left.
Exhale right.
Inhale right.
Exhale left.
Inhale left.
Exhale right.
Exhale right.
Exhale left.
Inhale left.
Continue on your own for a few more rounds.
Good.
At some point when you reach the exhalation through the left nostril,
You can release your hand and go back to your natural breath.
Just allow your breath to flow freely.
Pay attention to any differences you may be experiencing right now.
Maybe compared to the beginning of this exercise or maybe also in between both nostrils.
Just pay attention.
Observe what's going on in your body and in your mind right now.
This is a Nadi Sodhana type of exercise meant to purify and cleanse the nadis,
Those channels through which the air flows throughout our body.
I hope this exercise was useful to you today and I see you here very soon.
Namaste.
Thank you so much.
