Today we're going to practice Anuloma Velloma,
Sometimes referred to as mental alternate nostril breathing.
For this meditation,
Please come to a comfortable seat,
Allowing the roof of the mouth to float over the base of your spine.
And start by just taking a few deep breaths in and out.
And become aware of the movement of your breath in your nostrils.
And aware of the breath in the nostrils on inhale and on exhale.
You may notice that the sensation of the breath on inhale is cooler,
Drier,
And the sensation of the breath on exhale is warmer and more humid.
And you may also notice that one nostril is more open or closed than the other,
And that's fine.
Now become aware of the body surrounded by white light.
As you inhale,
See two streams of light coming in through the nostrils and converging at the center of your brain.
And as you exhale,
See that light leave the nostrils back out into the world.
Inhale,
Streams of light to the center of your brain.
Exhale,
Streams of light through the nostrils back out into the world.
And we'll continue this internal visual for just a little bit longer.
Inhale,
Light to the center of the brain.
Exhale,
Light back out again.
In just a moment,
We'll begin the mental alternate nostril breathing.
And essentially you'll be imagining you're inhaling and exhaling out of opposite nostrils on my cue.
Go ahead and exhale,
See the light leave both nostrils.
And with your next inhale,
See the light enter through the left nostril,
Touching the center of your brain.
And exhale,
See the light leave the right nostril.
And inhale,
See the light enter through the right nostril.
And exhale,
Light out of the left nostril.
Exhale,
Lighten breath through the left nostril,
Again touching the center of the brain.
Exhale,
Lighten breath through the right nostril.
Inhale through the right.
Exhale through the left.
In left.
Out right.
In right.
In right.
And out left.
In left.
Out right.
In right.
And out left.
In left.
In left and continue on your own.
In left,
Out right.
In right,
Out left.
Seeing again the light move through the singular nostril,
Top of the inhale touching the center of the brain.
Allowing this internal visual,
This meditation to be an energetic pendulum.
Swinging from one side gently to the other.
And back again.
In left,
Out right.
In right,
In right,
And out left.
In left,
Out right.
In right,
Out left.
In left,
Out right.
In right,
Out left.
In left.
And what may occur as you continue this practice is that the efforting around the visual softens.
And that you become more of a witness to the practice than somebody who is doing the practice.
Both the doer to an extent,
But more of an observer of your practice.
In left,
Out right.
In right,
And out left.
Continuing for just a little bit longer.
And take your time getting there.
But as you sense the breath leaving your left nostril this next round,
Release the technique completely.
And sense the breath moving through both nostrils simultaneously.
And you may even sense that point at the center of the brain,
That the light and breath touched.
Calm,
Balanced,
Steady.
And with a little bit more space between you and everything that you are observing.
When you're ready,
Allow yourself to take a deeper fuller breath.
And take your time as you make gentle movements in your body,
Eventually bringing yourself back to the space around you.
Namaste.
