For this meditation we're going to start with Nadi Shodhana or alternate nostril breath.
The reason why we're doing that is that Nadi Shodhana balances the two sides of the brain which helps us to be present and at the same time be in our heart.
So it's kind of like a way to be in our heart and our mind at the same time.
So gently take a deep breath in through your nose and close your eyes on your outbreath and find a comfortable position.
So you want to sit with your spine as straight as possible but you don't want to be stiff with it.
So you want to kind of move your body a little bit to the left,
To the front,
To the right and to the back and see where the center is for you.
When you find this you want to allow your body to move upward as if someone is pulling on a string at the top of your head and then you want to move your shoulders downwards so that you're relaxed.
So take a moment to get comfortable.
Nice.
So now we're going to place the left hand with the palm up,
The tip of the thumb touching the tip of the index finger and the other three fingers extended forward but in a relaxed manner.
So if it's all too hard just let it be.
With the right hand we're going to place the index finger and the middle finger on our third eye very gently and we're going to use our thumb and our index finger,
Sorry not the index finger,
The ring finger,
To close off the nostrils alternately.
So we're going to breathe in through our nose and then we're going to close off the left nostril with our thumb and we're going to breathe out through the right.
Then we're going to breathe in through the right,
Close the right nostril with the ring finger,
Open the left and breathe out through the left.
Then breathe in through the left,
Close off and open the other one,
Breathe out through the right and then breathe in through the right.
So you keep doing that.
Find your own rhythm with this.
I'm not going to count you through it because I want you to really feel what pace is comfortable for you.
So let's begin.
And if you find that your mind is wandering,
Just place your awareness in your third eye.
Just focus your awareness there that will steady your mind.
I'm taking you to your next level of awareness.
Experience your mind actually Bomber afraid of danger,
Admit it.
And gently let that go.
Keep your eyes closed.
And place your awareness in your heart in the middle of your chest.
You may want to put your hands on your heart if that helps.
And feel the expansion of your chest as you're breathing in and the contraction as you're breathing out.
And become aware of the small muscles and the big muscles.
The small muscles all around the ribs that are holding the ribs together.
And the big muscles in the back and of course the biggest muscle of all,
The diaphragm.
Become aware of all these muscles contracting and expanding as you are breathing in and out.
And feel your lungs expanding and contracting.
Did you know that your heart is right in between your lungs?
And every time you breathe in and out,
You gently massage your heart.
Helping you to let go of toxins and emotional toxicity.
Now imagine or see streams of golden light entering your heart from the universe and from people who love you.
You may be surprised how much love comes into your heart right now.
You're often not aware of how much we're loved.
And now imagine or see streams of golden light coming out of your heart towards other people.
You may even want to bring someone to mind with whom you might like to have more loving connection.
And see the golden light enter their heart.
Say to yourself,
I love myself.
I love you.
I choose love always.
I love myself.
I love you.
I choose love always.
I love myself.
I love you.
I choose love always.
Now slowly come back to your body.
Wriggle your hands and feet and open your eyes when you're ready.
