Namaste and welcome to this guided breath meditation to music.
Today we're going to do a round of Nadi Shodhana on each nostril to open up the channels,
Go deep with three rounds of cosmic breath with retentions in between,
Ending with two minute of meditation and after this practice feel free to expand with whatever practice you want to get into.
So find a comfortable space and then get seated with your spine tall,
Elevate your crown.
Let's begin and align with one chant of Om,
Deep into the nose.
Palm facing up in jnana mudra and your right thumb to your right nostril,
Closing the right nostril,
Inhale through the left and close the left nostril with the ring finger and pump exhale through the right,
In through the left,
Close the right,
Pump with a breath of fire out the right nostril,
In left,
Inhale deeply,
Hold the breath in,
Exhale right.
Now let's change side,
We're going to inhale through the right,
Pump exhale through the left,
Nadi Shodhana opposite exhale fully left,
Inhale right,
Hold the breath in,
Hold the breath,
Release the arms,
Focus at the third eye,
Root lock,
Hold for as long as comfortable and exhale,
Breathe,
Cosmic breath,
One deep inhale through the nose,
Fully exhale out the mouth,
Fluid spine in through the nose and out the mouth,
Inhale fully,
Hold the breath,
Hold for as long as comfortable,
Closed eyes,
Focus in between the eyebrows at the third eye,
Let your energy flow upwards,
Root lock,
Hold,
One more inhalation and exhale fully,
Breathe,
Preparing for the second round,
Cosmic breath two,
This time we're going to inhale through the mouth and exhale out the nose,
Deep in through the mouth,
Out the nose,
Deepest breath,
Full breath,
Fully detoxing with every exhalation,
Letting go,
Next inhalation,
Fully inhale,
Hold the breath,
Focus at the third eye,
Root lock,
Hold,
Hold the breath,
Root lock,
Relax the body,
Let the energy rest,
Expand for a deep inhalation before exhaling,
Exhale,
Breathe,
Breathe,
Breathe,
Bring your hands to your heart and set your deepest intention,
Radiate your intention outwards and inwards,
Your full presence,
Expressing,
Release the hands down to your knees,
Prepare for our last round,
Inhale through the nose,
Exhale out the mouth,
We're going to inhale through the mouth and out the nose,
In mouth,
Practice to your fullest capacity,
To the deepest ends of your breath,
Inhale fully,
Hold,
Hold the breath,
Root lock,
Third eye,
Hold for as long as comfortable,
Breathe,
The sound will keep playing for another 90 seconds,
Feel free to meditate or expand your creative,
Shanti,
Shanti,
Shanti,
