Hello friend,
I welcome you to the present moment and to this guided Pranayama practice.
This breathing technique will help you release some of the tension and anxiety that you may be feeling right now.
We will practice Nadi Shodhana or alternate nostril breathing.
This Pranayama will help you concentrate on your breath and to find a little bit of peace when you need it.
It will clear the clouds and the fog that may make it hard for you to see the clear sky.
Now let's begin.
Put your left hand on your left knee and place the two peace fingers of the right hand on your third eye center on your forehead.
Gently close your eyes and with your right thumb close the right nostril.
Inhale through the left nostril for 1,
2,
3,
4.
Exhale through the right nostril for 1,
2,
3,
4.
Inhale through the right nostril for 1,
2,
3,
4.
Exhale through the left nostril for 1,
2,
3,
4.
Inhale through the left for 1,
2,
3,
4.
Close the left,
Exhale right,
2,
3,
4.
Inhale through the right for 1,
2,
3,
4.
Close the right,
Open the left,
2,
3,
4.
Exhale through the left for 1,
2,
3,
4.
Close the left,
Exhale through the right,
2,
3,
4.
Inhale through the right,
2,
3,
4.
Close the right,
Open the left,
Exhale 2,
3,
4.
Inhale left for 1,
2,
3,
4.
Exhale right for 1,
2,
3,
4.
Inhale right for 1,
2,
3,
4.
Exhale left for 1,
2,
3,
4.
Inhale through the left nostril for 2,
3,
4.
Exhale through the right for 2,
3,
4.
Inhale through the right for 1,
2,
3,
4.
Exhale left for 1,
2,
3,
4.
Inhale left for 1,
2,
3,
4.
Exhale right for 1,
2,
3,
4.
Inhale right for 1,
2,
3,
4.
Exhale left for 1,
2,
3,
4.
Inhale through the left nostril for 2,
3,
4.
Close the left,
Open the right,
2,
3,
4.
Inhale through the right for 2,
3,
4.
Close the right,
Open the left,
Exhale 2,
3,
4.
Next time inhale through the left nostril 1,
2,
3,
4.
Close the left,
Open the right,
Exhale 1,
2,
3,
4.
Inhale through the right for 1,
2,
3,
4.
Close the right,
Open the left,
Exhale 1,
2,
3,
4.
Gently put the right hand on your right thigh and take a deep inhale through both nostrils.
Exhale out the mouth.
Get back to your normal breathing,
No counting here,
Just you and your natural breath.
Feel the effect of Nadi Shodhana on yourself and keep this quiet space that you created throughout the day.
Without opening the eyes bring both of your hands in front of the heart center in Anjali Mudra.
Bow down to your inner teacher.
Thank you.
Namaste.
