Welcome.
My name is Staré and I'm so glad you're here and that you've carved out this time for yourself.
Today we're going to practice something called Nadi Shodhana.
Or alternate nostril breathing.
It comes from the yogic tradition and has been used for thousands of years to calm the mind,
Regulate the nervous system,
And bring us back into the present moment.
Here's what's happening in your body when you do this.
Your left nostril is connected to the right hemisphere of your brain,
The side associated with creativity,
Calm,
And rest.
The right nostril connects to the left hemisphere,
The side linked to logic,
Alertness,
And action.
When we alternate between the two,
We're essentially creating balance.
We're inviting both sides of the brain into conversation with each other.
And what that produces is a sense of steadiness,
Clarity,
And ease.
So if you came here feeling anxious,
Scattered,
Overwhelmed,
Or just in need of a reset,
This meditation is for you.
Let's get comfortable.
And settle in.
Find a position that feels supportive.
Seated is ideal for this practice,
Either in a chair with both feet flat on the floor or cross-legged on a cushion or on the floor.
If you're seated in a chair,
Let your spine be tall but not rigid.
If you're on the floor,
Let your hips be grounded.
Rest your hands on your thighs for now.
Gently close your eyes or soften your gaze downwards.
Take a moment to just arrive.
Notice your hair.
Notice the sounds around you.
Notice how your body feels right now.
No need to change anything yet,
Just notice.
Take one natural breath in through your nose and let it go.
And another.
And release.
One more.
And let it all the way go.
Now let's get our hand position set up.
We're going to use what's called Vishnu Mudra with your right hand.
So you're going to take your right hand Fold your index finger and middle finger down towards your palm.
So they're gently resting there.
What you'll have available are your thumb,
Ring finger,
And your pinky finger.
Those are your tools for this practice.
Your right thumb will close your right nostril.
Your ring finger.
And you can bring your pinky alongside if that's comfortable for you.
That will close your left nostril.
Your left hand is going to rest open or easy on your left thigh.
That is if this is your non-dominant hand.
You don't have to press hard,
Just a gentle,
Light touch is all you need to redirect the breath.
So before we begin I want to try it out.
Bring your right hand or your most dominant hand up.
Place your thumb lightly on the right side of your nose,
Just below the bridge.
And your ring finger on the left side.
Take a breath in and out through both nostrils with your hand resting there.
For now,
We're just getting used to the position.
Okay,
Good.
Now lower your hand for a moment and shake it out gently if needed.
We're going to start with the practice.
We'll move through several rounds together.
The pattern is simple.
You're closing one nostril.
Inhale through the other.
Then switch and exhale.
Then inhale from the same side,
Switch and exhale.
We'll find a gentle rhythm together.
Don't worry about getting it perfect.
Your breath will find its way.
So let's begin by bringing your right hand up into position.
Close your right nostril with your thumb.
Now slowly inhale through your left nostril,
Breathing in for a count of 4.
1 2 3 4 Now close both nostrils gently,
Thumb on the right,
Ring finger on the left,
And pause for just a moment.
Release your thumb.
Open your right nostril.
Exhale slowly through the right.
1.
.
.
2.
.
.
3.
.
.
4.
.
.
5,
6,
7,
8.
Now inhale through the right nostril.
One.
2.
3 4 Close both nostrils and pause.
Release your ring finger.
Open your left nostril.
Exhale through the left.
1.
.
.
2 3.
.
.
4 5 6 That's one full round.
Let's continue.
Inhale through the left.
1.
3.
.
.
4.
.
.
Close both.
And paws.
Open the right nostril,
Exhale 2 3 4 5 6 inhale right,
1.
.
.
2 3.
.
.
OR Close both.
And pogs.
Open the left.
Exhale to release.
3 4 5 6 Continue breathing this way.
And let the rhythm settle into you.
Continue on your own.
Alternating between your left and right nostrils.
Inhaling.
.
.
And exhaling.
You're doing beautifully.
Stay with the breath.
Each exhale is a release.
Each inhale a renewal.
If your mind has wondered,
And it may have,
That's completely okay.
Just return.
Return to the breath.
Return to the nostrils.
Slowly inhale through your left nostril.
Closing bow.
Exhaling through the right.
Inhaling through the right.
.
.
Clothing pole.
Exhaling through the left.
Inhale and let go.
Close both eyes.
Exhale right.
Inhale,
Right?
Close both eyes.
And exhale left.
Continue to return to the breath.
Return to this moment.
You can release the breathing.
Gently let your right hand lower back down to your thigh.
Return to breathing naturally through both nostrils.
Notice how you feel right now.
Maybe there's more stillness Maybe a sense of spaciousness in your chest.
Maybe your thoughts have quieted just a little.
Whatever you notice is welcome.
Sit here for a moment and just breathe normally.
Let your body integrate this practice.
Your breath is always available to you.
In a stressful meeting,
Before a hard conversation,
In the middle of a sleepless night,
You can always return here to this,
To your breath,
To yourself.
When you're ready.
Begin to deepen your breath.
Gently wiggle your fingers and toes.
And if your eyes were closed,
Take your time opening them,
Letting the light in slowly.
Thank you for being here and thank you for taking care of yourself in this way.
I'll see you in the next one.
