0:00 Your left nostril connects to the right hemisphere of your brain—the side associated with rest and creativity.0:25 In our last session, we used our breath for a full system reset.0:40 Today, we use it to bring both sides of your brain, and your body, into balance.0:59 Find a comfortable seat.1:05 Spine tall, but not rigid.1:11 Shoulders soft.1:14 Allow your eyes to gently close.1:22 Just take a moment here.1:27 Feel the ground beneath you.1:34 Notice the air on your skin.1:40 Bring your awareness to your breath, just as it is.1:52 No need to change anything yet.2:00 Simply notice the inhale.2:05 And the exhale.2:09 Today’s practice is called Alternate Nostril Breathing.2:22 It’s a simple, powerful way to calm your nervous system and clear your mind.2:40 Bring your right hand up toward your face.2:49 Fold your first two fingers—your index and middle finger—down into your palm.3:07 You’ll use your thumb to gently close your right nostril, and your ring finger to gently close your left.3:32 Your hand can rest lightly on your face.3:41 No pressure needed.3:46 Let’s begin.3:49 First, take a deep breath in through both nostrils.4:00 And a full breath out.4:06 Now, use your right thumb to gently close your right nostril.4:20 Inhale slowly and quietly through your left nostril.4:32 For a count of four...4:37 three...4:39 two...4:40 one.4:41 Now close your left nostril with your ring finger, so both are gently closed.4:59 Hold the breath at the top.5:06 Just for a moment.5:10 Release your thumb from your right nostril, and exhale slowly through the right side.5:30 Six...5:31 five...5:33 four...5:34 three...5:36 two...5:38 one.5:39 Stay here.5:41 Inhale through the right nostril.5:49 Four...5:50 three...5:52 two...5:54 one.5:55 Close the right nostril with your thumb.6:04 Both are closed.6:08 Hold the breath.6:11 Feel the stillness.6:16 Release your ring finger, and exhale completely through the left nostril.6:33 Six...6:34 five...6:36 four...6:38 three...6:40 two...6:41 one.6:42 That is one complete round.6:48 We’ll continue.6:52 Close the right.6:55 Inhale left.6:58 Two.6:59 Three.7:01 Four.7:02 Close the left.7:05 Hold.7:06 Open the right.7:10 Exhale.7:12 Two.7:13 Three.7:14 Four.7:15 Five.7:16 Six.7:17 Inhale right.7:20 Two.7:21 Three.7:23 Four.7:24 Close the right.7:27 Hold the breath in.7:32 Open the left.7:35 Exhale.7:37 Two.7:38 Three.7:39 Four.7:40 Five.7:42 Six.7:42 Continue on your own now.7:48 A few more rounds at your own pace.7:56 In through the left.8:01 Out through the right.8:06 In through the right.8:11 Out through the left.8:16 Smooth and easy.8:20 No force.8:22 If your mind wanders, just gently guide it back to the feeling of the breath moving from one side to the other.8:48 Let this be your last full round.8:56 Finish with the exhale through your left nostril.9:07 When you’re complete, release your hand down to your lap.9:20 Keep your eyes closed.9:26 Breathe naturally through both nostrils now.9:36 Notice how you feel.9:41 Notice the quality of the air as it enters.9:51 Notice the sense of space in your mind.10:00 A quiet clarity.10:04 There is no rush to move.10:09 Just be here for a moment.10:15 In this balance you’ve created.10:23 This stillness is always available to you.10:33 You simply have to breathe your way back to it.
