Hi everyone.
Welcome to this calming breathing session.
Find a comfortable seated position.
Spine upright yet relaxed.
And resting gently on your thighs in your lap.
Allow your eyes to close.
Take a slow breath in through the nose and softly exhale through the nose.
Again inhale gently and exhale completely.
Feel the weight of your body supported by the ground.
Notice where your body touches the floor or the chair.
Let your shoulders relax,
Your jaw soften,
And your face become effortless.
Let's begin with deep yogic breathing.
Inhale slowly,
First expanding the belly,
Then the ribs,
And then the chest.
Pause gently at the top.
Exhale slowly,
Chest softens,
Ribs draw inward,
Belly gently contracts.
Pause naturally at the bottom.
Continue at your own pace.
Full inhale,
Observing belly,
Ribs,
Chest,
And the soft pause at the end.
Then complete exhale,
Chest,
Ribs,
Belly,
And the soft pause at the end.
With each breath,
Allow the nervous system to settle.
Allow the mind to quiet.
Now we'll transition into Chandrabhidhi,
The left nostril breathing.
Bring your right hand into position.
Gently close the right nostril with your thumb.
Keep the spine tall,
The face relaxed.
Inhale slowly through the left nostril.
Smooth and cool.
Pause naturally at the top.
Close the left nostril.
Release from the right side.
Exhale slowly,
Softly through the right.
Pause at the end.
Notice the length of your inhale,
The length of your exhale.
Simply observe.
Round two.
Inhale,
Left,
Steady and quiet.
Pause at the end.
Exhale,
Right,
Slow and controlled,
And pause at the end.
The left nostril commences with Ida Nadi,
The lunar channel,
Cooling,
Calming,
Introspective.
Let's begin with round three.
Inhale from the left side.
Try to make it slightly smoother.
Pause at the end.
Exhale from the right.
Allow it to be complete,
And pause at the end.
Compare the inhale and exhale.
Is one side longer?
Is one side more effortless?
Fourth round.
Inhale,
Left,
Drawing in cool awareness.
Pause at the end.
Exhale,
Right,
Releasing your restlessness,
And pause at the end.
The Ida,
The lunar channel,
Represents receptive energy.
The Pingala,
The right channel,
Represents active energy.
Through this practice,
We gently balance the two.
Inhale,
Left.
Pause,
And slowly,
Slowly exhale from the right.
Relaxed and unforced.
Notice the subtle cooling effect around the nostrils.
Notice the quiet forming behind the forehead.
Round six.
Inhale from the left.
Try to lengthen it by a second,
And pause.
Exhale from the right.
Equally long,
Equally smooth.
Pause at the end.
When the Ida,
The left nostril,
And the Pingala,
The right nostril,
Balances,
Energy begins to move through Sushumna Nadi,
The central channel of stillness.
Let's do the round seven.
Inhale from the left.
Calm and measured.
Pause at the end.
Exhale from the right.
Slow and complete.
Pause at the end.
Observe the ratio.
Are you controlling the breath or allowing it?
Inhale from the left.
Round eight.
Feel the expansion in the ribs.
Pause at the end.
Exhale from the right.
Soften the belly fully.
With a pause at the end.
Fully breaking.
Tension breath out.
Round nine.
Inhale from the left.
Steady like moonlight.
Exhale from the right.
Quiet and grounding.
Sense the nervous system settling.
Heart rate steadying.
With a final round,
Slowly slowly inhale left.
Keep it smooth,
Full,
Aware.
Pause gently and then exhale from the right.
Try to keep it long,
Soft,
Complete,
And pause at the end.
Release the hand.
Rest both hands on the thighs.
Allow the breath to return to natural rhythm.
Observe the effect.
Cooler,
Quieter,
More centered.
Allow your breath to return to normal.
Notice the difference.
The mind.
Feel clearer.
The body steadier.
Let's take two final deep yogic breath together.
Inhale.
Observing the belly,
Ribs,
And chest.
With a pause and exhale.
Observe the chest,
Ribs,
Belly.
With a pause.
Last one.
Inhale.
Deeply.
Expanding fully.
With a pause at the end.
Exhale completely.
Soft and slow.
With a pause at the end.
Let the breath return to its natural rhythm.
Gently bring awareness back to the room.
Feel the ground beneath you.
When you are ready,
Slowly open your eyes.
If this practice supported you,
I invite you to join our regular yoga sessions,
Breathing,
And meditation sessions too.
Together,
Let's cultivate calmness,
Clarity,
And inner balance.
Not just occasionally,
But as a way of living.
I look forward to breathing with you again.
Have a great day and God bless you.
