Hands-Free Nadi Shodhana (No Music)

Nadi Shodhana (alternate nostril breathing) is a balancing breath that relaxes the body and focuses the mind. By practicing this short, hands-free version you will challenge your awareness, sharpen your focus, and unlock a new calm.

Transcript

Hello and welcome.

Start by finding a comfortable seated position.

Root down through your sits bones and grow tall through the crown of your head.

Allow your shoulders to melt away from your ears.

Start to soften your gaze as if you were reading a book.

If it feels comfortable,

You can close the eyes completely.

Place your awareness at the entrance of your nostrils and begin to breathe in and out through the nose.

Notice the cool whisper of air on each breath in,

The warm whisper of air on each breath out.

Compare the sensations between each nostril and notice if one nostril feels a little bit more dominant than the other.

We're going to practice a variation of Nadi Shodhana,

Alternate nostril breathing.

Using only our awareness,

We'll focus on drawing the air into one nostril and out the other.

As we breathe into one nostril and out the other,

It's normal for air to travel in and out of both nostrils.

Focus on placing your awareness solely in one nostril and then the other and noticing the sensations rather than diverting all of the breath.

Begin by exhaling all of your air out.

Draw the air into the left nostril.

Exhale out the right.

Inhale into the right nostril.

Exhale out the left.

Inhale into the left nostril.

Exhale out the right.

Inhale right nostril.

Exhale left.

Inhale left nostril.

Exhale right.

Inhale right nostril.

Exhale left.

Inhale left nostril.

Exhale right.

Inhale right nostril.

Exhale left.

Inhale left nostril.

Exhale right.

Inhale right nostril.

Exhale left.

Release the breath awareness and resume normal breathing,

But stay here in this moment.

Notice how you feel,

Perhaps a tiny bit calmer or more grounded than when you first began.

Wherever your day goes,

Keep this calm energy with you and be well.