Welcome to Alternate Nostril Breathing,
Nadi Shodhana,
Pranayama Guided Meditation.
Find a comfortable seated position with your spine vertical.
Close your eyes.
Take your right hand with the two peace fingers and rest them between your eyebrows to keep your head in an upright position.
Rest your thumb by your right nostril and your ring finger by the left nostril.
The key to the success of this experience is ease and gentleness.
If you notice that one side of your nose is stuffed or clogged,
Your job is not to unclog it.
Let the breath be gentle and breathe as much as you can without forcing it,
Without overdoing it.
The softer and the easier your breath,
The smoother your experience will become.
Before you begin,
Take an inhale from both nostrils,
Fill the belly,
Hold.
Open your mouth and exhale.
Empty the breath completely.
Two more.
Inhale,
Warming up the lungs.
Hold.
Open the mouth and exhale.
Last one.
Inhale fully and deeply.
Hold.
Opening the mouth,
A long,
Smooth exhale.
Begin by sealing your right nostril.
Through the left,
Inhale.
Four,
Three,
Two,
One.
A gentle hold at the top.
And as you're holding,
Begin to seal your left nostril,
Open the right.
And very slowly and smoothly,
Exhale.
Eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Hold in softness for two,
One.
Easy inhale through the right.
Four,
Three,
Two,
One.
Hold.
Four,
Three,
Two,
One.
Smooth exhale through the left.
Eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Hold.
Two,
One.
Inhale left.
Four,
Three,
Two,
One.
Hold.
Four,
Three,
Two,
One.
Exhale right.
Eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Hold.
Two,
One.
Inhale right.
Four,
Three,
Two,
One.
Hold.
Four,
Three,
Two,
One.
Exhale left.
Eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Hold.
Two,
One.
Inhale left.
Four,
Three,
Two,
One.
Hold.
Four,
Three,
Two,
One.
Exhale right.
Eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Hold.
Two,
One.
Inhale right.
Four,
Three,
Two,
One.
Hold.
Four,
Three,
Two,
One.
Exhale left.
Eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Hold.
Two,
One.
Inhale left.
Four,
Three,
Two,
One.
Hold.
Four,
Three,
Two,
One.
Exhale right.
Eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Hold.
Two,
One.
Inhale right.
Four,
Three,
Two,
One.
Hold.
Four,
Three,
Two,
One.
Exhale left.
Eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Hold.
Two,
One.
Inhale left.
Four,
Three,
Two,
One.
Hold.
Four,
Three,
Two,
One.
Exhale right.
Eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Hold.
Two,
One.
Inhale right.
Four,
Three,
Two,
One.
Hold.
Four,
Three,
Two,
One.
Exhale left.
Eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Hold.
Two,
One.
Inhale left.
Four,
Three,
Two,
One.
Hold.
Four,
Three,
Two,
One.
Exhale right.
Eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Hold.
Two,
One.
Inhale right.
Four,
Three,
Two,
One.
Hold.
Four,
Three,
Two,
One.
Exhale left.
Eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Hold.
Two,
One.
Inhale left.
Four,
Three,
Two,
One.
Hold.
Four,
Three,
Two,
One.
Exhale right.
Eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Hold.
Two,
One.
Inhale right.
Four,
Three,
Two,
One.
Hold.
Four,
Three,
Two,
One.
Exhale left.
Eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Hold.
Two,
One.
Inhale left.
Four,
Three,
Two,
One.
Hold.
Four,
Three,
Two,
One.
Exhale right.
Eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Hold.
Two,
One.
Inhale right.
Four,
Three,
Two,
One.
Hold.
Four,
Three,
Two,
One.
Exhale left.
Eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Hold.
Two,
One.
Inhale left.
Four,
Three,
Two,
One.
Hold.
Four,
Three,
Two,
One.
Exhale right.
Eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Hold.
Two,
One.
Inhale right.
Four,
Three,
Two,
One.
Hold.
Four,
Three,
Two,
One.
Exhale left.
Eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Hold.
Two,
One.
Inhale left.
Four,
Three,
Two,
One.
Hold.
Four,
Three,
Two,
One.
Exhale right.
Eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Hold.
Two,
One.
Inhale right.
Four,
Three,
Two,
One.
Hold.
Four,
Three,
Two,
One.
Exhale left.
Eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Hold.
Two,
One.
Inhale left.
Four,
Three,
Two,
One.
Hold.
Four,
Three,
Two,
One.
Exhale right.
Eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Hold.
Two,
One.
Inhale right.
Four,
Three,
Two,
One.
Hold.
Four,
Three,
Two,
One.
Exhale left.
Eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Hold.
Two,
One.
Inhale left.
Four,
Three,
Two,
One.
Hold.
Four,
Three,
Two,
One.
Exhale right.
Eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Hold.
Two,
One.
Inhale right.
Four,
Three,
Two,
One.
Hold.
Four,
Three,
Two,
One.
Exhale left.
Eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Hold.
Two,
One.
Last round.
Inhale left.
Four,
Three,
Two,
One.
Hold.
Four,
Three,
Two,
One.
Exhale right.
Eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Hold.
Two,
One.
Inhale right.
Four,
Three,
Two,
One.
Hold.
Four,
Three,
Two,
One.
Exhale left.
Eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Hold.
Two,
And one.
Release the hand.
Take an inhale through both nostrils.
Fill the belly.
Fill the lungs.
Open the mouth and exhale.
Empty the breath.
Now let go of any control in your breathing.
Allow the body to breathe naturally.
Keep your eyes closed.
You have just balanced the right hemisphere of the brain and the left hemisphere of the brain.
The yin and the yang.
The masculine and the feminine.
The light and the darkness.
The sun and the moon.
You have balanced all of your seven chakras.
From the root all the way up to the crown.
All those energetic spheres are now circulating prana and life force.
Balanced,
Activated,
Awakened.
Not too fast,
Not too little.
They're spinning just the right amount.
You have cleared out the central energy column,
Sushumna Nadi.
Feel the thread of light piercing through the center of the spine.
Fresh new energy.
Your spine like an antenna.
Tall and long,
Receiving more of your natural light back to you.
Your energy now is in full effect.
Healthy,
Balanced.
Feel your vitality.
Bring your awareness to the crown of your head.
To the highest point in your skull.
That spot in your brain that was very soft when you were born.
Receiving,
Downloading new information.
New inspiration.
This energy fills your brain.
Transmutes it into ideas,
Solutions,
Insights.
And it moves down your spine,
Your nervous system.
Becomes an embodied awareness.
Sealed in your DNA.
So you become an expression of this new light.
Take a big inhale through your nose.
Open your mouth and exhale.
You can stay here as long as you need to.
This meditation is complete.
