To come into a comfortable sitting position, we're going to be strongly breathing in and out, alternating each nostril. Keep the body relax the mind relaxed and bring the right thumb against the right nostril. slowly exhale and inhale strongly to the left through inhalation. Exhale to the right. Inhale through the right. And exit through the left.

Inhale through the left and exhale to the right. Keep breathing like this for for more full breaths. Inhaling through one nostril and exhaling to the opposite. That's tree. Full strong breaths. really expanding.

Releasing. Last fall inhalation, expand, hold the breath a little bit. Relax both hands down. And exhale very slowly, very calm. Relax your breathing at the breath flow to both nostrils loosened up for just a couple more breaths. If you still feel okay, we're gonna repeat this wonderful practice again.

So closing off the right nostril. Reach out slowly to the left. Inhale strongly to the left full inhalation and exit to the right. Strong elation to the right. Exhale to the left. Inhale to the left full expansion Except for the right to keep breathing like this, alternating each nostril as if you're breathing into one side of the body and to the other side of the body oxygenating cleanse, opening up.

Enjoy two more. Oh, deep breaths. Last hold inhalation, bring both hands down and relax, exhalation again calming the breeding On a very subtle level, there's a lot of things happening. You can see kind of smiling the observing, letting everything happen. Give it some space. Now we will be doing this Nadi sholden.

Very slow breathing, practice. Calm down everything again to balance and settle everything. This reading is about the supplements decision. Slowly, really loosening up. It's not something mechanical that you really have to count. But it's a starting measure.

We're going to breed in for about four long seconds and hold it in for about too. Slowly reading out again for about six seconds and if that goes a ride, we can start to increase the length. The breath in the holding the breath out longer again. Bringing the right hand up the middle finger and index finger against the base of the thumb, they close up the right nostril and slowly exhale through the left. Very calm acceleration. Breathing to the left again.

Slow breathing, not so deep anymore. Breathing, how to the right. Very Chantal and into the right and hold and out again. So keep breathing like this. Every call me in true, the same nonce true and out to the opposite With the fingers you keep in contact with the nostrils and with the fingers is how you control how fast the air flows in and out. Like closing off a little bit, the nose passage to let the air flow in and out faster or slower.

Like that you're really letting go with the breath out. You can really receive with the breath thing. Letting go completely receiving. Start making the breath you Even more slowly. more calm, effortless. Keep the attention just the breathing.

How the air flows in and out. Last two Brits Make use of these last two breaths. And after your last full inhalation, bring both hands down the air flow out again and see how you breathe in and out now to both nostrils. Notice how the body and mind, really calm down. Enjoy a couple more Brits. noticing this inner stillness this inner balance this spaciousness.

You can slowly move a bit the fingers rub your hands together please them the chest and the whole body must stay