Welcome to Silent Sun Yoga and Meditation.
Today we will practice alternate nostril breathing,
An ancient technique that calms the mind and balances the left and right hemispheres of the brain.
Let's begin by finding a comfortable seated position.
Close your eyes and gently begin to relax the body.
Rest your left hand comfortably on your lap.
With your right hand,
Prepare to use your thumb and ring finger to control the flow of breath through your nostrils.
First,
Let's take a deep breath in and out through your nose to clear the nasal passages.
Now,
Gently close your right nostril with your right thumb.
Inhale slowly and deeply through your left nostril.
Close your left nostril with your right finger,
Releasing your thumb off the right nostril.
Exhale slowly through the right side.
Inhale through the right side and close the right nostril with the thumb,
Exhaling through the left side.
This completes one cycle.
Continue this pattern.
Inhale left and exhale right.
Inhale right and exhale left.
Inhale left and exhale right.
Inhale right and exhale left.
Inhale left,
Inhale right and exhale left.
Inhale left and exhale right.
Inhale right and exhale left.
Inhale left and exhale right.
Inhale left and exhale right.
Inhale right and exhale left.
Inhale left and exhale left.
Inhale left and exhale right.
Inhale right and exhale left.
Inhale left and exhale right.
Inhale left and exhale left.
Inhale left and exhale left.
Inhale left and exhale right.
Inhale left and exhale left.
Inhale left and exhale left.
Inhale left and exhale left.
Inhale left and exhale left.
Inhale left and exhale left.
Inhale left and exhale left.
Inhale left and exhale left.
Inhale left and exhale left.
Inhale left and exhale right.
Inhale left and exhale left.
Inhale right and exhale left.
Inhale left and exhale right.
Inhale left and exhale left.
Inhale right and exhale left.
Inhale left and exhale left.
Inhale left and exhale right.
Inhale left and exhale left.
Inhale right and exhale left.
Inhale left and exhale left.
Inhale left and exhale right.
Inhale left and exhale left.
Inhale right and exhale left.
Inhale left and exhale left.
Inhale left and exhale right.
Inhale left and exhale left.
Inhale right and exhale left.
Inhale left and exhale left.
Inhale left and exhale right.
Inhale left and exhale left.
Inhale right and exhale left.
Inhale left and exhale left.
Inhale left and exhale right and exhale left.
Inhale left and exhale left.
Inhale right and exhale left.
Inhale left and exhale left.
Inhale left and exhale right and exhale left.
Inhale left and exhale left.
Inhale left and exhale left.
As you breathe,
Notice the sense of calm and balance that begins to envelop your body.
With each cycle,
Feel more relaxed,
Centered,
And grounded.
As we approach the end of this meditation,
Slowly bring your breathing back to a natural rhythm,
Releasing your hands down into your lap.
Take a moment to notice your natural cycle of breath,
The gentle rise and fall of the chest,
And notice the stillness and the quietness that you've cultivated.
Observe any changes in your mind or in your body.
When you're ready,
Slowly open your eyes.
Thank you for joining me in this alternate nostril breathing meditation.
May you carry this sense of calm and balance throughout your day.
