This breathing session is about slowing down your breath in a coordinated way.
In case you suffer from anxiety,
Asthma,
High blood pressure,
Are pregnant,
Please be aware that the slowest pace of breathing in this session may be too slow for you.
This may result in unconsciously hyperventilating,
Breathing too deep,
Too fast,
To deal with the feeling of not having enough oxygen,
Or it may result in feeling anxious or jittery because you're not used to having your carbon dioxide levels rise.
If you feel nauseous,
Anxious,
Dizzy,
Or you feel tingling sensations,
This is a sign that your body needs a bit more time to get used to slow breathing.
That's okay,
And know that this will improve with time.
The most important thing is to keep your breathing regular and sustained over the full length of your breath as you slow down your breathing consciously.
One of my favorite pranayamas is Nadi Shodhana.
Nadi Shodhana is the purification of the relaxing Ida and activating Pingala,
Which are,
According to yoga philosophy,
Energy channels.
It is also called alternate nostril breathing,
And it is an ancient yoga nasal breathing technique that was designed for you to balance the use of your nostrils and find balance between energy and relaxation.
Alternate nostril breathing is also an excellent technique in mindful nasal breathing,
And you will find it works very well for calming and steadying the breath and your mind.
This technique involves breathing through one nostril at a time and switching from one to the other.
At some point,
You will notice that I start counting down seconds.
If that happens,
Try to extend your breath over all the seconds so it becomes as steady,
Slow and light as possible.
Between breaths,
You allow a natural pause to occur.
If you feel like breathing slowly becomes irregular,
Don't force yourself.
You can always take a break and join me again when you feel ready.
It is most relaxing if you do this meditation lying down.
Make sure you're fully supported on a bed,
A couch,
Perhaps laying on the ground.
It can be nice to have some support underneath the knees,
The head and any places where your body is in contact with a hard surface.
So take a moment to set that up.
When you are ready,
Let's begin.
Hold up your right hand and place the middle and peace finger between the eyebrows.
You now have your thumb and ring finger free to close off your right and left nostril and alternate between them.
Take a few conscious breaths through the nose using both nostrils.
Close your right nostril and exhale fully through your left.
Inhale fully through the left.
Close the left nostril,
Open the right,
Exhale fully through the right.
Inhale fully through right.
Close right with your thumb,
Exhale left.
Inhale left.
Close left with your ring finger,
Exhale right.
Inhale right.
Switch,
Exhale left.
Inhale left.
Switch,
Exhale right.
Inhale right.
Switch,
Exhale left.
Inhale left.
Switch,
Exhale right.
Inhale right.
Switch,
Exhale three,
Two,
One.
Inhale three,
Two,
One.
Switch,
Exhale three,
Two,
One.
Inhale three,
Two,
One.
Switch,
Exhale three,
Two,
One.
Inhale three,
Two,
One.
Switch,
Exhale three,
Two,
One.
Inhale three,
Two,
One.
Switch,
Exhale four,
Three,
Two,
One.
Inhale four,
Three,
Two,
One.
Switch,
Exhale four,
Three,
Two,
One.
Inhale four,
Three,
Two,
One.
Switch,
Exhale five,
Four,
Three,
Two,
One.
Inhale five,
Four,
Three,
Two,
One.
Switch,
Exhale five,
Four,
Three,
Two,
One.
Inhale five,
Four,
Three,
Two,
One.
Exhale left.
Inhale left.
Exhale right.
Inhale right.
Exhale left.
Inhale left.
Exhale right.
Inhale right.
Exhale left.
Inhale left.
Exhale right.
Inhale right.
Exhale left.
Inhale left.
Exhale right.
Inhale right.
Exhale left.
Inhale left.
Exhale right.
Inhale right.
Release your nose.
Relax your hands onto your knees.
Relax your shoulders.
Breathe normally through the nose.
Take a deep breath in through the nose.
Open the mouth and sigh out.
Slowly in.
And release.
Inhale.
And exhale.
Allow your breath to soften.
To flow.
Like waves on a shoreline.
Waves rolling in and out.
Placing your awareness on the soles of your feet.
Nose,
Your heels.
Your toes.
Front of the foot.
Ankles.
Trust your feet.
Your feet know how to relax.
Just allow them to release into the surface beneath you.
Notice your calves,
Your shins,
Your knees.
Allow them to soften.
Notice your upper legs.
Front and back.
Your hips.
Notice your bum.
And just allow all those parts of you to release.
No more work.
Allow your lower back,
Your belly,
Your ribs,
Front and back,
Your chest,
Your shoulders to release.
Feel a lightness,
Perhaps even a floating with every inhale.
And a letting go,
A heaviness,
A sinking down with every exhale.
Trust your body.
Your body knows how to relax.
Release your shoulders,
Upper arms,
Lower arms,
Hands and fingers one by one.
Release the back of your neck,
Your throat,
The back of your head,
Top of your head,
Your forehead,
Eyebrows,
Eyes,
Cheeks,
Nose.
Release your ears,
Jaws,
Lips and tongue.
Feeling your whole body like a cloud of sensations.
Letting the waves of your breath roll over you and through you.
Rolling over and back.
Picking you up and releasing you.
Surrender yourself to these slow waves and allow your body to slowly fade into the distance.
Stay here for as long as you like.
Thank you for practicing.
