Pre-Meditation Pranayama: Alternate-Nostril Breathing

This is Larissa Hull Carlson guiding you in an alternate nostril breathing practice to prepare for a more steady,

Comfortable meditation.

To begin,

Establish a steady,

Comfortable seat.

Take some care to lengthen the spine.

Align the head right over the center of the shoulders.

Tuck the chin slightly.

Soften or close the eyes.

As much as you can,

Loosen up the muscles in the face and jaw.

Let there be a little space between the teeth and drop the tongue down to the base of the mouth.

Relax the shoulders and the belly.

Bring the right hand up towards the nose.

Using the right thumb,

Gently close off the right nostril.

Inhale deeply up the left side.

When the lungs are full,

Close the left nostril with the ring finger.

Lift the thumb and exhale down the right side.

Inhale right.

Switch at the top.

Exhale left.

Inhale left.

When the lungs are full,

Switch and exhale down the right side.

Inhale back up the right side.

Deep,

Smooth,

Satisfying breath.

Switch at the top.

Exhale down the left side.

Inhale left.

Switch and exhale right.

Inhale right.

Switch and exhale left.

Continue at your own rhythm.

Speed it up or slow it down.

Make it comfortable,

Smooth and even,

Flowing from side to side.

Keep the spine long.

Be careful not to twist or twerk the head and neck.

In these remaining minutes,

You might invite the breath to be more soft.

You might lengthen each inhalation and exhalation,

Slowing it down.

You might imagine a feather resting gently on the upper lip.

As you continue,

Breathe so gently that the feather is not disturbed by the breath.

You are still taking in plenty of air,

But it is very soft and gentle,

Flowing gracefully and easily from side to side.

Nurturing and nourishing the system with the breath.

Continue until you get back to the left side.

There is no rush,

But the next time you exhale down the left nostril,

Release the alternate nostril breath.

Returning the hand back to the lap,

Release all control of the breath and feel.

Feel the effects.

If you need to readjust your seated alignment,

Do so mindfully.

Prepare for meditation.