Welcome,
If you're feeling in a state of agitation right now,
You're in the right place.
If things just aren't flowing the way that you would like and know that they could,
You're in the right place.
Immediately after this short practice,
You will feel more relaxed.
The stress will be gone and you will feel your sense of center renewed.
Get ready to marvel at how quickly you have the ability to shift the energy around you.
Soon your external experiences will too return to a flow state.
This is the ancient practice of Nadi Shodhan,
Alternate nostril breathing,
Which balances not only the hemispheres of the brain,
But also the divine masculine and feminine within.
Your harmony is about to be restored.
I'm going to lead you through a quick practice round so you can get your bearings.
Quick note,
If you are sick at the moment and your nasal passages are blocked,
Please hold off on doing this practice until they are clear.
To begin,
Take your right hand,
Even if you are left-handed,
And lower the index and middle fingers,
Leaving the thumb and ring fingers up.
Close your right nostril with your thumb and exhale all the air from your left nostril.
Now inhale through the left for four counts.
Next,
Use your ring finger to close the nostril.
Hold them both closed for four.
Now release the right nostril and exhale for four.
Next,
Inhale through the right for four.
Close both and hold for four.
Finally,
Release the left nostril and exhale for four.
That's it.
You've completed one round.
Keep your hand placements the same throughout.
We will move into the practice now.
Allow yourself to relax as much as possible and just follow my rhythmic teaching.
With your thumb holding your right nostril closed,
Exhale through the left.
And then through the left,
Inhale two,
Three,
Four.
Close two,
Three,
Four.
Out the right two,
Three,
Four.
In the right two,
Three,
Four.
Close two,
Three,
Four.
Out the left two,
Three,
Four.
In the left two,
Three,
Four.
Close two,
Three,
Four.
Out the right two,
Three,
Four.
In the right two,
Three,
Four.
Close two,
Three,
Four.
Out the left two,
Three,
Four.
In the left two,
Three,
Four.
Close two,
Three,
Four.
Out the right two,
Three,
Four.
In the right two,
Three,
Four.
Close two,
Three,
Four.
Out the left two,
Three,
Four.
In the left two,
Three,
Four.
Close two,
Three,
Four.
Out the right two,
Three,
Four.
In the right two,
Three,
Four.
Close two,
Three,
Four.
Out the left two,
Three,
Four.
In the left two,
Three,
Four.
Close two,
Three,
Four.
Out the right two,
Three,
Four.
In the right two,
Three,
Four.
Close two,
Three,
Four.
Out the left two,
Three,
Four.
In the left two,
Three,
Four.
Close two,
Three,
Four.
Out the right two,
Three,
Four.
In the right two,
Three,
Four.
Close two,
Three,
Four.
Out the left two,
Three,
Four.
Finish exhaling completely.
That was the final round.
Take a moment to pause and notice the calm that you've just created for yourself.
Maybe a nice sigh to complete.
As you get more comfortable with the practice,
You can take it to the next level by doubling the length of the exhales.
Anytime you need a quick reboot,
Come back here and nurture yourself.
Thank you.
Namaste.
