Hello,
This is Seva Ramsprong and I am inviting you to join me in a short and simple pranayama practice called right nostril breathing.
And we will do this to wake ourselves up,
To energize ourselves and to focus on the task at hand,
What's lying ahead of us today.
So come to a seated position,
Whether you are sitting in a chair or on your meditation cushion,
Your hips are supported,
The spine is straight,
Your chin is slightly tucked in,
So that way the back of your neck is straight,
Hands maybe on your knees,
Palms up in a mudra of your choice,
Or maybe they are folded in your lap,
That is up to you.
And then before we start centering ourselves with just regular normal breath,
Make a promise to yourself that for the next four minutes or so,
You will be present here with your mini practice,
Just with yourself and for yourself.
And perhaps you have any other intentions,
So state them now.
Let's start.
As you begin to inhale,
Inhale through both of the nostrils into your belly,
Middle of the ribcage,
All the way up to your collarbones.
And as you exhale,
Exhale through your nose,
From the collarbones,
Middle of the ribcage,
All the way down to your belly.
Go at your own tempo,
Inhaling from the bottom up through your nose,
And exhaling through your nose,
From the top to the bottom,
And at this point you might start noticing that your thoughts are there,
So simply acknowledge them,
If they occupy your focus,
And let them dissolve like clouds on the horizon.
Bring your awareness back to your breath,
And now lift your left hand up,
And either with your thumb,
Left thumb,
Or left index finger,
Cover your left nostril,
And now begin inhaling and exhaling through your right nostril only,
Inhaling and exhaling through the right nostril only,
Keeping the same pattern of breath.
Inhaling belly,
Ribcage,
All the way up to the collarbones,
Exhaling collarbones,
Middle of the ribcage,
Belly empties last,
The navel pulling slightly towards the spine to let all the breath go.
Continue at your own pace,
Inhaling and exhaling through the right nostril.
The energy channel that terminates at your right nostril is the channel that is connected to the sun energy,
The energy of action and warmth,
So anytime you want to warm yourself up,
Get into action and focus,
And would like to be more outgoing,
Practice right nostril breathing to get yourself aligned with that energy.
And now take a deep inhale through both of the nostrils,
And suspend your breath,
Hold it in your body with no tension,
And as you hold,
Let that prana circulate within you,
The life force energy circulating into every cell in your body.
And now exhale through your nose,
Relax your body,
Take a couple of deep regular breaths,
And then when you are ready to open your eyes,
Begin to rub your palms together,
Make those palms feel really,
Really warm,
And now gently cup them over your eyes,
And as you hold your hands over your eyes and you feel the warmth of your hands,
Open your eyes,
And begin to move your eyeballs up and down,
Up and down,
Up and down,
And now we side to side,
Side to side,
And then make two or three circles in one direction,
Two or three circles in the other direction,
And then when you are ready,
Slightly close your eyes,
And slowly remove your hands from your eyes,
And when you are ready,
Gently open your eyelids,
Allowing the light to come in,
And now you are ready for action.
Thank you so much for practicing this pranayama with me,
My name is Seva Ramsprong,
And come back again soon.
Thank you.
Sat Naam.
