Anulom Valom is alternate nostril breathing from the yogic lens.
We'll start by finding a comfortable position wherever you are.
Take any last little fidgets,
Any little adjustments you need to feel your body supported by the props,
The floor beneath you.
And start to release your jaw and soften your face.
Soften through your shoulders,
The back of your neck.
And soften your eyes,
Maybe so much that your eyelids close all the way down.
And then notice that difference between your awareness in that outside world versus now eyes closed,
Awareness inward.
Now wherever you are in your breath,
Go ahead,
Exhale everything out.
Inhale through your nose for four,
Three,
Two,
One.
Exhale for four,
Three,
Two,
One.
Inhale.
And exhale.
Take a few more rounds of breath with an inhale for four counts and an exhale for four counts.
Now take your right hand up to your face.
Piece fingers to the space between your eyebrows.
This leaves your thumb free to plug your right nostril and ring finger or pinky finger free to plug your left.
And again,
Wherever you are in your breath,
Go ahead,
Exhale it all out,
Release,
Become empty.
Now seal your right nostril,
Inhale through your left for four,
Three,
Two,
One.
Seal your left,
Exhale out through your right for four,
Three,
Two,
One.
Inhale right,
Four,
Three,
Two,
One.
Switch,
Exhale left,
Four,
Three,
Two,
One.
Inhale left.
Switch,
Exhale right.
Inhale right.
Switch,
Exhale left.
Inhale left.
Switch,
Exhale right.
Inhale right.
Switch,
Exhale left.
Inhale left.
Switch,
Exhale right.
Inhale right.
Switch,
Exhale left.
Now continue that breath on your own.
Maybe extend your pace.
Really notice how your breath feels as it passes through your body.
Notice where it passes through your body.
Notice how inhale is different from exhale.
And notice how right is different from left.
Now continue on your own for as long as you like.
Finish on an exhale out through your left side.
Slowly orient yourself to the space and open your eyes whenever you feel ready.
Enjoy.
Hari Om Tat Sat.
