Close your eyes,
Finding a place where you can be comfortable and still.
And as you sit comfortably,
Keep your head,
Neck,
And trunk in one line.
Keeping your back straight but not too stiff.
And just begin to feel the natural flow of your breath.
Noticing any thoughts that arise and just simply observing those thoughts without getting caught up in the thoughts,
Without building a story around those thoughts.
Just simply be the witness,
Be the observer.
Obtain that deep breath awareness.
And for this Shashumna breath kriya,
We're going to start by doing a round of Nadi Shodhana.
So we'll do one round of Nadi Shodhana of 12 breaths and then we'll move into the kriya,
The Shashumna breath kriya.
And so let's go ahead and begin our round of Nadi Shodhana.
So if you have a specific way that you like to do it,
You can.
Otherwise using your right hand thumb to close your right nostril and your right hand ring finger to close your left nostril.
We'll take a deep breath through both nostrils.
In closing the left,
We're going to exhale through the right.
Inhale through your right.
Closing the right and exhale through your left.
Inhale through your left.
Closing your left and exhale through your right.
Inhale through your right.
Exhale through your left.
Inhale through your left.
Exhale through your right.
Inhale through your right.
Exhale through your left.
Inhale through your left.
And then exhale through both nostrils.
You can release your hand.
Feel the touch and flow of your breath moving into and out of both nostrils.
Breathing deeply,
Fully and completely here.
And as we move into the Shashumna breath awareness,
Go ahead and visualize as you inhale the prana moving from the base of your spine all the way up to the crown of your head.
And as you exhale,
Visualize or feel as though the prana is moving from the crown of your head all the way back down to the base of your spine.
And if it helps,
You can visualize a bright light moving up and down your spine as you inhale that light and energy flowing from the base to the crown of your head.
And as you exhale that light and energy flowing from the crown of your head back down to the base of your spine.
Continuing to breathe with that awareness of the prana moving through your spine,
Up and down your spine,
Inhaling the energy prana flowing upwards from the base to the crown.
And exhale the energy flowing downwards from the crown back down to the base.
Allowing for that flow of energy to synchronize with each inhalation and exhalation.
Sanyasat.
Now letting go of that awareness of the prana,
Of the energy moving up and down your spine.
And bring your awareness to the center of your forehead,
The space between your eyebrows.
And as you hold your attention there,
Breathing deeply,
You can mentally repeat your mantra.
You can use the mantra OM or you can use the mantra SO HAM.
Inhaling SO,
Exhaling HAM.
Maintaining that awareness and that focus at the space between the eyebrows,
Mentally repeating the mantra to yourself.
SO HAM.
SO HAM.
SO HAM.
Now letting go of the mantra,
Knowing that you can come back to the mantra,
Back to that space,
In place of meditation at any time throughout the day.
Begin to gently wiggle your fingers,
Move your hands,
And then bring your hands together.
We're going to rub our hands back and forth,
Creating some friction and some warmth into the palms of our hands.
And then letting your hands come to a still,
We'll draw the hands apart.
And then slowly taking the palms of our hands to place over our eyes,
Gently covering our eyes.
And then opening your eyes to look to the palms of your hands.
Namaste.
