Hello and welcome.
My name is Tara Richards and today's practice is alternate nostril breathing.
The benefits of this practice is it calms the nervous system and relaxes the body and mind.
So find a comfortable seated position,
Plant your feet on the floor and close your eyes or lower your gaze and have your spine upright and tall but not forced with your hands resting in your lap.
For this practice,
Since it's called alternate nostril breathing,
We'll be using the right hand to direct the flow of the breath.
The thumb will be used to close the right nostril and the ring finger will be used to close the left nostril.
To close the nostril,
Simply press slightly against the side of the nostril to redirect the breath.
So first become aware of how you're feeling right now and bring your attention to your breath,
Breathing in and out through your nose.
So exhale completely,
Place your thumb over your right nostril and inhale through your left nostril.
Close and seal the left nostril with your finger,
Exhale through the right nostril,
Inhale through the right nostril,
Close the right nostril with your thumb,
Exhale through the left,
Inhale through the left,
Switch exhale through the right,
Inhale through the right,
Switch,
Exhale left,
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 and release your right hand.
Bring your attention back to your breath,
Breathing now through both nostrils and notice how you're feeling now in your body.
Thank you for meditating with me today and I look forward to meditating again with you soon.
Goodbye.
