Please find a comfortable seat and support yourself as needed.
You might begin to close your eyes or soften your gaze.
And then take a few moments to settle in,
Finding a sense of presence.
This being human,
At the very least,
Is a balancing act.
Feeling off balance is part of the human experience.
While it's vital to embrace these times in order to grow,
We've been gifted practices such as meditation and breath work to bring us back into alignment.
In today's breath work,
We'll work up to a simplified version of alternate nostril breath.
The invitation is to use the right hand to alternate closing and opening each nostril for a count of 4 beats for each part of the breath.
If using the right hand is not appropriate for you,
Please make this your own.
You can even simply visualize breathing in and out of each nostril following along.
Additionally,
Please find a pace that works for you.
You'll hear a gentle drumming pattern that will keep you on track.
Let's sit,
Breathe,
And find our peace.
We'll begin by moving towards a breathing pattern that becomes equalized in duration.
First,
Take a deeper breath into your nose.
And then simply let the breath fall out your mouth.
Again,
Inhale deeply.
Open the mouth and release.
Feel your jaw soften and give your shoulders permission to relax.
Feel your belly grow soft and release your pelvis so you feel more grounded.
If supportive,
Begin breathing in and out your nose only.
Notice the path of the breath and follow along.
Notice where you feel the breath.
Notice any restriction and just include it all.
For now,
Enjoy a free and deeper inhale followed by a long exhale.
Two to three rounds on your own.
As you reach the end of your next exhale,
See how it feels to progress towards equal beats for each part.
Sometimes it takes a bit to get there.
We'll take about a minute here.
Let the beat of the drum be your guide.
Continue breathing in this way.
Allow the chest and the belly to move as freely as possible.
We'll begin by breathing in and out the left nostril three times,
Then right,
Leading into alternating sides after a rest.
If using your right hand,
Place the tip of the right index finger and middle finger between your brows.
You'll be alternating using the right thumb and the right ring finger to close and open each nostril.
Feel free to support the right elbow with your left hand,
Or in any way that feels supportive for you.
When ready,
For four counts,
Take a breath into both nostrils,
Then close the right,
Out,
Left.
In left,
Close,
Out right.
In right,
In,
In,
Close,
Out,
Right.
Now rest your hand,
Breathe into both nostrils,
And exhale slowly,
Twice more on your own.
For this next round,
We'll practice alternating between sides,
Again with your right hand,
If appropriate,
Index and middle finger tips between the brow.
Take a breath into both nostrils,
Close right,
In left,
Close,
Out right,
In right,
Out right,
In right,
Close,
Out left,
Close,
Out right,
In.
When you reach the end,
Relax the hand,
Take a slow,
Deep breath in,
This time pause at the top,
And then exhale out completely.
Rest and notice how you feel.
Begin to notice your body in space and time.
Feel free to sit a little longer if needed,
Or when you feel ready,
Begin to brighten your eyes,
Come back to your physical space.
Thank you for your presence today,
And thank you for meditating with me.
