This is a prep practice for breathing to become more comfortable breathing through one nostril using different techniques.
So when you're ready come to a comfortable seat.
Bring your spine tall,
Your head and neck are straight,
Your eyes are closed or lowered,
Relax your whole body.
Become aware of every natural inhalation,
Every natural exhalation.
Try not to control your breath,
Let it be a natural rhythm.
Take your right hand and bring your right middle and index finger to the center of your eyebrows.
With your right thumb gently close off the right nostril and breathe naturally in and out through the left.
Count five rounds of natural breath on your left side.
After the fifth round take your right thumb off of the nostril,
Bring your right ring finger on top of your left nostril,
Close off the left and breathe naturally in and out through the right.
Five rounds on the right side.
When you're done with the right let's do the left again.
Close off your right nostril with your right thumb,
Release the left nostril and breathe naturally in and out through the left five times.
You might notice one nostril is more open than the other and that's perfectly natural.
One nostril becomes more dominant or more open for 90 minutes and then both nostrils open for about 10 minutes and then the other nostril becomes the more open dominant nostril.
When you've completed five rounds on the left,
Close off your left nostril with your right ring finger and open the right nostril and five rounds on the right side.
When you've completed your second round let's do a third round.
Close off the right and open the left.
Five breaths in and out.
No strain,
No rushing,
Just a natural breath.
After the fifth round on the left,
Close off the left nostril,
Open the right and breathe in and out naturally through the right.
Notice if you're rushing or falling asleep or checking out in some way,
Shape or form,
Come back to your breath.
Awareness of every breath in and every breath out.
Two more rounds on each side,
Closing off the right,
Opening the left.
Five breaths in and out.
Then close off the left and inhale and exhale through the right five times.
Complete two more rounds of five breaths on each nostril.
Be aware of every inhale and exhale.
When you've completed your last round,
You can release your right hand back down on top of your thigh or your knee.
Become aware of the natural breath,
Noticing any shift in your mental or physical energy.
Breathe in fully,
Exhale completely.
Open your eyes.
