Welcome to this pranayama meditation practice.
We will be practicing the yogic breathing technique of Nadi Shadana,
Also known as alternate nostril breathing.
Nadi is a Sanskrit word meaning channel or flow and Shadana means purification.
Alternate nostril breathing is primarily aimed at clearing and purifying the subtle channels of the mind-body organism.
It is a powerful breathing practice with far-reaching benefits,
Such as balancing both the right and left hemisphere of the brain,
Calming the nervous system,
Helping to alleviate respiratory allergies,
And fostering mental clarity and enhancing the ability to concentrate,
Just to name a few.
This pranayama practice can be done by using the right hand to open and close the nostrils,
Consciously bringing awareness or attention to each side of the nose via imagery as you breathe.
We'll begin with equal parts inhalation and exhalation for a ratio of 1 to 1.
As you inhale and exhale,
Mentally count 4 om,
For example 2 3 om 4.
Let's begin the practice.
Choose a comfortable sitting position on the floor or the chair with your feet flat on the floor.
Keep the head and spine in an upright position.
Gently close your eyes.
Throughout this practice,
You'll be breathing in and out through the nose.
Begin by noticing your breath and how it feels.
Your breath has its own unique rhythm.
Take a moment to notice it.
Allow the back of your left hand to rest on your left knee or thigh in chin mudra,
With the tip of the thumb touching the tip of the index finger.
Fold the right hand into vishnu mudra.
Bring the tips of the right index finger and middle finger inwards,
Touching the palm at the base of the right thumb.
Have the tip of the right ring finger just away from the left nostril.
The little finger lies along the side of the ring finger.
To begin,
Take a few deep inhales and slow deep exhales through both sides of your nose,
Feeling the sensation of your breath.
Close the right nostril with the right thumb.
Exhale through the left nostril and deep into the belly.
Mentally count four.
Close the left nostril,
Ring finger,
And release the right thumb.
Exhale through the right nostril.
Inhale gently through the right nostril.
Keep the back straight,
Arms and shoulders relaxed,
Face relaxed.
Exhale through the left nostril.
This is round one.
Continue the practice for five to ten rounds.
With the right nostril still closed,
Inhale again through the left nostril.
Two,
Three,
And four.
Close the left nostril.
Exhale right.
Three.
Keeping your awareness on the right,
Inhale through the right nostril.
Three.
Close the right and exhale left.
This is round two.
Next round,
Continue on your own.
Inhale right,
Exhale,
Inhale left,
Exhale.
The end of your practice.
Release the right hand down.
As we regulate our breathing through this practice of Pranayama,
The left hand slows down.
Take a few breaths and return to natural conscious breathing.
The body relaxes the mind.
Thank you so much for your practice today.
I hope that you're feeling calm.
Send yourself some gratitude for taking the time to open up to your breath,
Relax the mind.
