Hi everyone.
Welcome to this breathing session.
Find a comfortable seated position.
Spine upright but not stiff.
Hands resting gently on your thighs or in your lap.
Allow your eyes to close.
Take a slow breath in through the nose.
And softly exhale through the nose.
Again.
Inhale gently.
And exhale completely.
Feel the weight of your body supported by the ground.
Notice where your body touches the floor or chair.
Let your shoulders relax.
Let your jaw soften.
Let your face become effortless.
Feel the natural rhythm of your breath.
Let's begin with deep yogic breathing.
Place one hand on your belly if that feels comfortable.
Inhale in three parts.
Absorbing the belly.
Expanding then the ribs.
And lifting up of chest.
And same exhale in three parts.
Chest,
Ribs and belly.
Let's begin.
Inhale slowly.
Feel the expansion of the belly.
Ribs.
And lifting of the chest.
Take a natural pause at the top.
And start exhaling slowly.
Releasing the chest.
Soften the ribs.
Drawing the belly back.
Observe the natural pause gently at the bottom.
Again.
Inhale.
Observe belly,
Ribs and chest.
And then the natural pause of the breath.
Exhale.
Chest,
Ribs and belly.
With natural pause at the end.
Inhale deeply.
Observing the natural pause at the end.
Exhale completely.
Observing the natural pause at the end.
Remember to keep the breath smooth.
No strain.
No force.
Notice how the nervous system begins to settle.
Notice how the mind begins to slow.
Two more deep yogic breathing.
Inhale fully.
A natural pause.
And then exhale slowly.
A natural pause at the end.
Last one.
Inhale.
Expanding fully with a natural pause at the end.
And then exhale.
Releasing completely with a natural pause at the end.
Beautiful.
Now let's allow your breath to return to a natural flow for a few moments.
Now we will move into alternate nostril breathing.
Raise your right hand.
Bring it closer to your nostril.
Gently fold your index and middle fingers inward.
Use your thumb for the right nostril and ring finger for the left nostril.
Sit tall.
We begin by closing the right nostril with the thumb.
Round one.
Inhale through the left nostril.
Slow and steady.
Pause gently at the top.
And then close left nostril.
Exhale through the right.
Slow and complete.
Pause at the bottom.
Inhale through the right.
Take a pause at the end and then close the right.
Gently exhale through the left with a natural pause at the end.
That completes one round.
We are going to continue.
Inhale from the left for the round two to begin.
Pause after inhalation.
Close the left.
Exhale from the right.
And gently inhale from the right.
Close the right.
Exhale from the left with a natural pause at the end.
If at any point you feel uncomfortable,
Just relax.
Bring your hands down.
Normalize the breath.
And then continue again.
Remember to keep your whole breath purely natural.
No force at any point.
Whether it's an inhale or an exhale.
Or taking the pause at the end of inhale and exhale.
Keep the rhythm calm and even.
Let's finish the round three.
Continue.
Inhale from the right while keeping the right nostril closed.
After inhale,
Take a natural pause.
Close the left nostril.
Exhale from the right.
And then a natural pause at the end.
Inhale from the right with a natural pause.
And then close the right.
Exhale from the left.
And a natural pause at the end.
Fourth round.
Keeping your shoulders relaxed.
Gently inhale from the left.
Close the left.
And exhale from the right.
Continue.
Inhale from the right.
Close the right.
And then exhale from the left.
Round five.
Continue.
Inhale from the left.
Close the left.
Exhale from the right.
Inhale from the right.
Close the left.
Close the right and exhale from the left.
Gently release the hand back down.
Allowing your breath to return to normal.
Observe the difference.
The mind may feel clearer.
The body steadier.
Normalize your breath with deep yogic breathing.
Inhale.
Feel the expansion of belly and the ribs.
And chest lifting up.
And exhale.
Feel the chest.
Coming down.
Contraction of ribs and the belly.
Inhale once again deeply.
Expanding fully and then pause.
Exhale.
Completely soft and slow.
With a pause at the end.
Gently bringing your awareness back to the room.
Feel the ground beneath you.
And when you are ready,
Slowly open your eyes.
If this practice supported you,
I invite you to join our regular practice sessions.
Yoga,
Breathing,
Meditation.
And talk on developing yogic qualities in yourself.
Not just for your personal development.
But even to do better in this material world.
And the most important.
To make your life spiritually happy.
Together we cultivate calmness,
Clarity and inner balance.
I look forward to breathing with you again.
Have a great day and God bless you.
