Hi there.
This practice begins with a variation of alternate nostril breathing.
And in this aversion,
You'll do three rounds of circular breath through one nostril before switching to the other side.
And then you'll go back to the first nostril and we'll take a quick moment of rest before we begin again with the other nostril.
And this,
Doing both sides like this,
Will constitute one full round.
And don't worry about it.
I'll guide you through the entire experience.
The main body of this meditation practice is called Aharonaproniyama.
And the purpose of this practice is to gather the mind and begin to join the mind with the breath.
And this is done by using the breath to move through a rotation of points on the body.
So let's begin.
Close your eyes and sit up nice and tall with the sitz bones grounded into your seat,
Long spine,
And your shoulders are rolling gently down your back.
The crown of your head is lifted.
Take a few diaphragmatic breaths.
Begin to watch the inhales and the exhales.
Now bring the ring finger of your right hand and place it gently against the outside of your left nostril.
And take your thumb and place it gently against the right nostril.
Now take a big breath in through both nostrils.
Now close the left nostril and exhale through the right.
Close the right nostril,
Inhale through the left.
Close the left and exhale through the right.
Close the right,
Inhale through the left.
Close the left,
Exhale through the right.
Now inhale through the right nostril and exhale through the left.
Inhale through the right,
Exhale through the left.
Inhale right nostril,
Exhale left.
Exhale left.
Now inhale left.
Exhale right.
And through the left.
Now inhale through the left.
Out through the right.
Inhale left.
Exhale right.
Bring your hand down and let this half of the practice settle into your body.
Notice how many differences between the right and the left nostril.
Bring your ring finger and thumb back up to the outside of your nostrils.
And take a big breath in.
This time you'll close the right nostril and exhale through the left.
Inhale right.
Exhale left.
Inhale through the right.
Exhale left.
Inhale through the left this time.
And exhale out the right.
Inhale left.
Exhale right.
And through the left.
Out through the right.
Inhale through the right.
Exhale left.
In right.
Out left.
Last time.
In right.
Out left.
Rest your hand down.
Let alternate nostril breathing settle into your body.
And now begins a Harana Pranayama.
Bring your awareness to the center of your forehead,
The third eye center,
And take three breaths here.
Move your awareness to the center of your eyebrows and take one breath here.
Awareness moves to the eyes.
One breath here.
The nostrils.
Breathe in.
And breathe out.
Throat center.
One breath.
The shoulders.
The upper arms.
The elbows.
The wrists.
The palm of the hands.
And this time you'll take two breaths at the fingertips.
Palms of the hands for one breath.
The wrists.
The elbows.
The upper arms.
The shoulders.
Throat center.
Middle of the chest,
Right at the heart center.
Below the sternum at the solar plexus.
The navel center.
The pelvic center.
The perineum.
Two breaths here.
The pelvic center.
Navel center.
Just below the sternum.
The middle of the chest.
The throat center.
The nostrils.
The eyes.
The center of the eyebrows.
Back to the Akshaya chakra,
The third eye center.
Take three breaths here.
Now move your awareness to the crown center and imagine a bright healing light at the top of your head.
Take a big breath in.
As you exhale,
Wash this healing light directly through your body all the way down to your perineum.
Nice and slow.
Without pausing,
Bring the inhale healing light right back up the body slowly to the crown of your head.
You'll do this two more times.
Imagine the flow of light and energy across all of the points of light down all the way to the perineum all the way back up again.
After the final round,
Settle into the sensation of healing light filling your body from the inside out.
Resting in the sensation of a collected mind.
Connect to the breath.
Good.
Allowing the nurturing sweetness of this meditation practice to settle into every cell of your body.
When you're ready to come out of your practice place your right hand over your heart,
Your left hand over your right and thank yourself for taking time to sit in your own healing essence.
Om
