For this meditation,
We're going to use what's called Nadi Shodana breathing,
Or alternate nostril breath.
It is a simple yet very powerful tool that helps to settle the mind,
The body,
And the emotions.
You can use it before either entering into a deeper meditation practice,
But it's also particularly helpful to ease your thoughts when they are racing or you're experiencing anxiety or stress,
Or even when you're having trouble falling asleep.
Let's begin by sitting up nice and tall.
Go ahead and reach for your favorite essential oil and just place it,
Just a drop on your right wrist.
And then with your left palm comfortably resting in your lap,
You're going to bring your right hand just in front of your face.
Bring your pointer finger and your middle finger to rest between your eyebrows.
Throughout this practice,
You're going to lightly use them as an anchor,
As we'll actively be using the thumb and the ring finger of your right hand.
Then close your eyes and take just a deep breath in and out through your nose.
Now gently close your right nostril with your right thumb,
Lightly pressing on the crease of your nose just above the ridge of your nostril.
Inhale through the left nostril slowly and steadily.
And then close the left nostril with your ring finger so that both nostrils are held closed and retain your breath at the top of the inhale for a brief pause.
Then open your right nostril and release the breath slowly through the right side.
And on your inhale,
You're going to keep the right side open and breathe slowly through the right side again.
Close both nostrils and pause.
Open your left nostril and release the breath slowly through the left side.
Again,
Inhale through the left.
Close both and pause.
Exhale out the right.
Inhaling through the right.
Closing both,
Pausing.
Release and exhale out the left.
And inhale through the left,
Holding them closed,
Pausing,
Releasing the right and exhaling.
One more time all together,
Inhale through the right.
Close and pause.
Exhale out the left.
Repeat 10 more rounds of this on your own.
Exhale out the right.
Exhale out the right.
Exhale out the right.
Exhale out the right.
And take just one more round of breath.
And very slowly just release your hands from your nose,
Your fingers from your brow.
Take a deep breath in through both nostrils and exhale out the nose.
Continue to sit for just a moment,
Feeling the effects of this practice of breathing,
Of clearing the channels in your body,
Focusing your mind.
And when you are ready,
Gently open your eyes.
