Alternate Nostril Breath Meditation

Alternate nostril breath meditation

This practice of pranayama is wonderful for bringing about a feeling of balance and well being. Because the nostrils are said to connect to our male and female energy channels, when we focus on the nostril, we balance and purify that corresponding channel of energy. The regular practice of alternate nostril breathing is said to help us experience the feeling of being beyond the polarity of male and female and into the non dual Reality of oneness.  Practice this when you are feeling scattered or unfocused, and you will be amazed at the results.

meditating 41. Find a position where you can be comfortable, relaxed, and free of any distractions, then settle into your posture

2. Allow the body to relax completely, especially your abdomen.

3. Notice how a relaxed abdomen naturally brings about a deepening and softening of the breath.

4.  Allow the abdomen to relax more and more with each breath. As you let the abdomen soften, and the breath to deepen; start to become evermore aware of the feeling of nourishment in the breath. Be aware of the sensation of the body being nourished by the breath.

5. Allow your breath to flow as naturally and as freely possible; as if the breath is taking on a life of its own, moving from a deep inner intelligence and knowing.

6. As you are enjoying the feeling of a deep intuitive breathing and the feeling of nourishment within the breath, start to become aware of the sensation of air moving in the nostrils.

alternate nostril breathing 27. Become aware of the feeling inside the nostrils as well as the quality and movement of air. Notice how the air is cooler and drier as you breathe in. Notice the warmth of the air on your exhales.

8. Take about 10 breaths to concentrate on the feeling of the air moving in the nostrils, and the feeling of the body being nourished by the breath. As you are doing so, see if you can detect which nostril feels more open or expanded. (this is your active nostril)

9. Start to focus on your active nostril only. Breathe as if you are breathing through just that one nostril. Focus on the feeling of the air moving on that one side. Focus on this for about 30 seconds, or 10 breaths.

10. When it feels natural to switch sides, start to focus on the movement of air on the other side (the passive nostril). Focus on the feeling of the air moving inside the passive nostril. Focus on this for about 30 seconds, or 10 breaths. You may find this side more challenging to concentrate on, yet eventually it will begin to feel as if it is opening and expanding to be the same as the other side.

11. The final phase of this exercise is to imagine that you are breathing into a third nostril that runs from the tip of the nose to the center of the forehead. Inhale and move your awareness from the tip of the nose to center of the forehead and exhale from the center of the forehead to the tip of the nose. Stay with this for about 10 breaths.

12. Go back to breathing into the belly and focusing once again on the feeling of being nourished by the breath.

13.    Stay with the belly breathing as long as you are comfortable and enjoy the feeling of balance and wellbeing.

If you enjoyed this meditation you can purchase Christine’s meditation CD in stores, by download, or by clicking here. Listen to sample.

© written and modeled by Christine Wushke, Photo’s by Dianne Wushke.

Christine Wushke is a certified yoga and meditation teacher with over 15 years of experience. Her aim is to create a sacred space for students to effortlessly find the presence of stillness and an inner silence. Christine’s mission is to raise consciousness on the planet by empowering people to realize their own Divinity and to uncover a deep peace within. Christine is committed to assisting you in your journey, and helping you to realize directly for yourself the truth of what you are, and the stillness of truth within. In addition to her yoga and meditation training, Christine is also a registered massage therapist. In the past two years she has studied extensively in the spiritual tradition of Advaita Vedanta. Her teaching style is largely influenced by Iyengar yoga, and the nondual tradition of Advaita.
www.journeytolight.net
www.innerlightyoga.blogspot.com

Belly Breathing

The yogic word for breathing practice is “Pranayama”. The word “prana” means life force energy, and the word “yama” means to expand. Pranayama is a practice for increasing energy, and aliveness in the body.

One of the favorite practices of pranayama at Journey to light yoga studio, is called “Belly breathing”. Belly breathing is a great way to slow down the breathing and deepen your connection to the prana in the breath. It is very relaxing, deeply nourishing, and often therapeutic for stress and anxiety. Set aside 10 – 15 min for this practice, in a place where you can be free from all distractions.  I hope you return to your day relaxed, refreshed, and nourished.

belly breath props

1. Take 2 folded blankets, and stagger them, so one is on top of the other, and the top blanket is pulled about 2 inches back. Fold the top blanket under at the other end, to make a pillow.

2. Lay on your back with the base of the spine touching the bottom blanket. Let your shoulders roll under and open the front of the chest.

pranayama 3. Start by relaxing into the pose, and allowing the body to completely sink into the blankets.

Notice your breath. Imagine that your breath is like a drop of Prana (energy) and all around you there is an infinite ocean of Prana, and nourishment. Allow your inhalations to be a drinking in of this nourishment.

Allow your exhalations to be dissolving breaths, as if drops of water are diffusing into the infinite ocean of Prana, and nourishment all around you. Inhale nourishing, exhale dissolving. Imagine that the supply of nourishment all around you is limitless.

belly breathing 4. Begin to focus your attention on your lower abdomen. Breathe in and allow the lower abdomen to lightly inflate, as if you were blowing up a balloon of energy just below the belly button. Stay with the belly breathing for at least 10 min, focusing on breathing deep into the lower belly.

Benefits ~ Strengthens the parasympathetic nervous system.  increases relaxation, increases oxygenation of  blood, improved mental clarity, and emotionally uplifting. Therapeutic for anxiety and stress.

Christine Wushke is a yoga and meditation teacher with over 15 years of experience. Her aim is to create a sacred space for students to effortlessly find the presence of stillness and an inner silence. Christine’s mission is to raise consciousness on the planet by empowering people to realize their own Divinity and to uncover a deep peace within. Christine is committed to assisting you in your journey, and helping you to realize directly for yourself the truth of what you are, and the stillness of truth within.

Christine’s meditations, and yoga articles will guide you to deepen your understanding of the wisdom within this ancient practice and experience the spiritual elements of yoga.

www.innerlightyoga.blogspot.com
www.journeytolight.net

If you enjoyed this meditation you can purchase Christine’s meditation CD in stores, by download, or by clicking here. Listen to sample.