When you're ready,
I invite you to bring your attention inward.
Notice how you feel physically,
Mentally,
And emotionally.
Take a few moments to allow the thoughts in your head to move towards an invisible shell,
Reassuring your mind they will be dealt with later.
If any new thoughts arise,
Imagine putting them on an invisible conveyor belt,
Letting them pass.
Welcome all that you experience during this meditation with curiosity,
And at any time you lose attention,
Simply return to the sound of my voice.
On your next inhale,
Call your energy in from the people,
Places,
And situations you've given it to.
On your next exhale,
Release all energy you took in from people,
Places,
And situations.
Simply allow the energy to follow your intention.
I invite you now to bring your attention to your natural spontaneous breath,
Simply allowing your breath to come and go without controlling it or forcing it.
Welcome the sensation as it arrives and then falls away.
Feel a sense of fullness on the inner walls of the nostrils as you inhale.
Feel a sense of warmth as you exhale.
Simply allow your awareness to follow your breath.
Follow your breath as it moves in and out.
Now start to notice how much air goes into your left nostril.
Then notice how much air goes into your right nostril.
Cross your arms now in front of your chest,
Placing your right hand in your left armpit with your right thumb at the front of your body and placing your left hand in your right armpit with your left thumb at the front of your body.
Now press down on your right thumb and notice how much air goes into your right nostril.
Now press down on your left thumb and notice how much air goes into your left nostril.
Press down now on either thumb at your own pace to help equalize the breath going into your right and left nostrils.
Remove your hands now from your body and notice the quality of your breath as it moves in and out.
I invite you now to place your right hand on the nasab remudra,
Placing your forefinger and middle finger at your eyebrow center.
You will then be using your thumb to shut your right nostril and your ring finger to shut your left nostril.
Start by closing your left nostril with your ring finger and take five breaths through your right nostril.
Then release your left nostril and close your right nostril with your thumb.
Take five breaths through your left nostril.
Release your right nostril.
You are now going to alternate breathing through your nostrils.
At all times,
Place your attention towards the middle of your eyebrow in your third eye center.
Start by closing your left nostril.
Breathe in through your right,
Close it,
Pause,
Open your left nostril and breathe out through it,
Pause.
Now breathe in through your left nostril,
Close it,
Pause,
Open your right nostril and breathe out through it,
Pause.
Then close your right nostril,
Breathing in,
Pause,
Close your left nostril,
Breathing out,
Pause.
Now do this cycle for the next five breaths,
Alternating,
Closing and opening the left and right nostrils,
Ensuring that you pause at the start of your breath and again in the middle of your breath and at the end of your breath.
Return now to your natural spontaneous breath.
Allow her to come and go at her own pay.
Notice how you feel physically,
Mentally and emotionally.
Take a moment now to give gratitude to your breath that gives you life.
And when you're ready,
Slowly make minute movements with your fingers and toes,
Becoming more aware of the sounds in your environment and then coming back to the room or space that you're in.
