Hello,
This is Amy Ruthy,
And this is a meditation to help you find more balance in your body.
So I invite you to find a comfortable position,
Whatever works best for you right now.
Find a comfortable position and really settle in.
And when you're ready,
You can softly close your eyes or adopt a soft gaze.
And before we begin the meditation,
Bring to your mind a situation that has been troubling you.
Bring that situation into your mind,
And we'll return back to that later.
And we'll start this meditation with alternate nostril breathing.
And I'll explain first,
And then we'll practice together.
I'll provide instructions using the right hand,
But if you prefer to use your left hand,
That's fine.
You'll just use the opposite finger of what I'll mention.
So using your right hand,
You'll place your pointer and your middle finger between your eyebrows at your third eye center.
And later,
You'll use your thumb and your ring finger to plug one nostril at a time.
So bringing your hand up to your third eye center,
Pointer and middle finger there.
Now plugging your left nostril with your ring finger and inhaling through your right nostril,
Plugging the right nostril with thumb and exhaling left nostril.
Inhaling left nostril now,
Plug the left nostril with your ring finger,
Exhale right nostril.
Inhale right,
Plug right nostril with thumb,
Exhale left,
Then inhale left,
Plug left nostril with ring finger,
Exhale right.
And you can begin practicing this on your own.
And you might imagine inhaling up a mountain,
Exhaling down the other side of the mountain,
And then inhaling back up that side of the mountain.
And exhaling down to the start point.
So you can continue this on your own for a while.
Again,
Inhaling right,
Exhaling left,
Inhaling left,
And exhaling right.
And one more round,
Taking your time here,
And ending with the exhaling out the right nostril.
And if you finish early,
You can return to your natural breathing.
And releasing that and releasing your hand back down to a comfortable position.
And releasing your hand back down to a comfortable position.
Now expanding on that,
And bring your attention to your right hand and your right fingertips.
And imagine inhaling through your right fingertips,
Up through your arm,
And into your heart space.
And exhale out the left side,
The left arm,
The left hand,
Left fingertips.
And now inhale left side,
From the left side fingertips up into your heart space.
And exhale out the right arm and through the fingertips.
Inhale right,
Up into your heart.
Exhale left side through the fingertips.
Inhale left,
Up through the fingertips,
Up through the arm,
Into your heart space.
And exhale through the right arm and right fingertips.
And repeating that on your own.
And here you can also imagine going up one side of the mountain and down the other,
And then up that same side of the mountain and back down to the initial side.
And if your mind is still there,
And if your mind has wandered away,
That's okay.
Just bring it back.
Inhaling up one arm,
Exhaling down the other.
And one more cycle through,
Starting and then ending on the right side.
Please take your time here.
Please take your time here.
And releasing that.
And moving down the body and bring your awareness to your right foot and right toes.
And imagine breathing energy and breath in from your right toes,
Up through your right leg,
And into your heart space.
And exhaling down the left leg and out through the left tips of toes.
Then inhaling through the left toes,
Up into your heart space.
And exhale back down through the right leg and out through the tips of your right toes.
And repeating that on your own.
Again,
Inhaling up the right leg,
Exhaling out the left leg and toes.
Inhaling back up through the left toes and leg.
And exhaling back out through the right leg and through the right toes.
And if your mind has wandered away,
That's okay.
Just bring it back to breathing through the legs.
And one more cycle through like that.
And releasing that.
And now we'll combine those two.
So bring your attention to your right fingertips and right toes.
And inhale,
Imagine the air,
The breath moving through the right leg and right arm,
Moving through the right leg and right arm,
Up into the heart center.
And exhale,
Back out through the left arm and left leg.
Inhale,
Left leg and left arm,
Up into the heart center.
And exhale,
Back out through the right arm,
Right leg,
And through the fingertips and tips of your toes.
Inhale through the right side to your heart center.
Exhale out the left side.
Inhale back up through the left side.
And exhale back out,
Right side.
And if you'd like to add another layer here,
You can add in the mantra,
So Hum,
I Am That.
So repeating so as you inhale up into the heart center and exhale out hum.
Inhale,
So.
Exhale,
Hum.
Keeping up with the alternating of right and left limbs,
Breathing in through one,
Exhaling through the other,
Inhaling back up,
And exhaling back out to your starting position.
Again,
The mantra is optional,
But it can add a nice layer to really anchor your mind.
And as your mind wanders off,
Just gently bring it back,
Breathing in through the right limbs,
Exhaling out the left limbs,
And so on.
And one more cycle through,
Starting on the right and ending on the right.
Take your time here.
And releasing that and releasing the mantra if you were repeating that.
Now returning to your natural flow of breath.
And maybe imagine that your whole body is one big,
Right side of the body,
Right lung,
And left side of the body,
A large left lung.
Just imagine your entire body expanding as you release the mantra.
And exhale back out,
Both lungs contract.
Just watching the body as you breathe here,
As if your entire body is a set of lungs.
And as you exhale,
Just let go of the breath.
And as you exhale,
Just let go of the breath.
And as you exhale,
Just let go of the breath.
And now returning back to what has been troubling you recently.
And noticing how you feel about that now,
Compared to when you first started the meditation.
Maybe you're feeling more love,
More acceptance,
Maybe feeling more clear about the situation.
Just noticing.
And we'll end this meditation today with two big,
Deep,
Strong breaths.
Sighs and one om.
So we'll start together.
Inhale through the nose.
Exhale,
Sigh it out through the mouth.
Again,
Inhale through the nose.
Exhale,
Sigh it out.
And inhale for om.
Om.
And thank you so much for meditating with me today and allowing me to guide you on this journey.
Namaste.
