Alternate breathing technique,
Three minute meditation.
Come to a comfortable seated position,
Either on the floor or in a chair.
Spine erect,
Shoulders down and relaxed.
Become aware of the way your body is seated,
The manner in which your hands and feet are positioned.
Move your awareness inward.
Notice your breath.
Are you breathing from your nostrils,
Throat or abdomen?
Just begin to notice.
Any note of any sensations you feel or you don't feel as you dial into your breathing.
We will now begin to explore the alternate breathing technique.
Using your right hand,
Place your thumb over your right nostril and inhale through your left nostril.
Plug the left nostril with your right index finger,
Hold the breath.
Release your thumb and exhale out through the right nostril.
Inhale through the right nostril,
Close the thumb,
Hold the breath,
Release your index finger and exhale out through the left nostril.
Inhale through the left nostril,
Plug with the index finger,
Hold the breath,
Release your thumb,
Exhale out through the right nostril.
Inhale through the right nostril,
Plug with the thumb,
Hold the breath,
Release your index finger and exhale out the left nostril.
Continue in this manner for three minutes.
The breath in this meditation is relaxed,
Full and deep.
Now gently blink open your eyes.
