Welcome to this Pranayama Breathwork Meditation.
My name is Chris and I will be guiding you through the simple yet effective technique for decreasing stress,
Improving your focus and concentration,
And promoting relaxation throughout your mind and body.
This technique can be performed at any time during the day when you feel you need a moment to pause,
Step back,
Or release tension.
Today we will be doing alternate nostril breathing.
We are using our breath as a focal point to clear and purify our energy channels so that we are more prepared and ready to face the day ahead.
Let's start in an upright seated position.
Keeping the spine erect but not too rigid.
Begin with both hands face down on the knees.
And once we begin,
You will raise your right hand to your nose with the palm facing towards you.
Place your index and middle fingers down.
And we will use our thumb and ring finger to alternate guiding our breaths in and out out of our body.
You will use your thumb to plug your right nostril close as you slowly inhale through the left nostril.
Then before exhaling,
Plug or seal your left nostril with your ring finger.
Remove your thumb from your right nostril and slowly exhale all the air out of your lungs through the right nostril.
Then with your ring finger still on your left nostril,
Inhale through the right.
Then plug or seal the right nostril again with your thumb.
Remove your ring finger from the left and exhale.
Then inhale through the left,
Plug it close and exhale through the right.
Inhale,
Plug the right,
Release your ring finger and exhale.
We will continuously do this shift from left to right nostril for about 4 to 5 minutes.
The idea is to make each breath cycle as slow,
Smooth and continuous as possible.
Releasing stagnant energy and inhaling new energizing fresh energy.
If using your thumb and ring finger feels a bit uncomfortable,
You can try using your thumb and pinky finger as an alternative.
Also,
If you prefer,
Instead of placing the index and middle fingers down towards your palm,
You can try placing those fingertips at the point between the eyebrows,
Leaving them there as you alternate between the thumb and ring fingers.
So starting from the beginning,
Sit up tall,
Softly close your eyes and begin taking some easy,
Gentle breaths in and out through your nose.
Focusing on the sensations of the air passing in and out through your nostrils.
Now on your next exhale,
Begin to raise your right hand to your face and before you begin to inhale,
Use your thumb to plug close your right nostril and inhale slowly and deeply through the left nostril.
Now seal your left nostril,
Release your thumb from the right and exhale.
Now inhale,
Seal the right,
Exhale from the left.
Inhale,
Seal the left and exhale on the right.
Now repeat this process for the next four minutes at your own pace,
Alternating from the left to the right nostril,
Taking the time to really slow down each breath and feel it throughout every cell of your body.
Don't worry about the time,
I'll give you a bell once to signal the halfway mark and again to conclude at the end.
You got this.
You deserve this.
Inhale,
Seal,
Exhale.
Inhale,
Seal,
Exhale.
Inhale,
Seal,
Exhale.
Inhale,
Seal,
Exhale.
Inhale,
Seal,
Exhale.
Inhale,
Seal,
Exhale.
Inhale,
Seal,
Exhale.
Inhale,
Seal,
Exhale.
Inhale,
Seal,
Exhale.
Inhale,
Seal,
Exhale.
Inhale,
Seal,
Exhale.
Inhale,
Seal,
Exhale.
Inhale,
Seal,
Exhale.
Inhale,
Seal,
Exhale.
Inhale,
Seal,
Exhale.
Now let's try to slow it down even more.
Inhale,
I am here.
Seal,
Exhale.
I am present.
Inhale,
I am enjoying the journey.
Seal,
Exhale.
I release expectations.
There you go.
In.
I am present.
Switch out.
I am here.
In.
I am enjoying the journey.
Alternate.
Out.
I release expectations.
In.
Present.
Out.
Here.
In.
Out.
In.
Out.
In.
Out.
Out.
In.
Out.
Out.
In.
Out.
Out.
Out.
Out.
Out.
Out.
Out.
Out.
Out.
Out.
Out.
Now release any mantra.
Release the seal.
Place your hands back down on your knees.
And allow some natural breaths in and out through both nostrils.
Allow yourself to feel the new energizing sensations vibrate throughout your body.
Now begin to bring awareness back into the room by wiggling fingers and toes.
And when you feel ready,
Gently open your eyes.
Thank you for taking this time with me.
May you move into the remainder of your day with love,
Light,
And clarity.
Let's go and take care.
