Though daily meditation can be challenging, the one meditation practice I find myself coming back to is one that focuses on breathing. I find when I am hyper-focused on this breathing practice, which I learned over 20 years ago, my mind tends to wander less. I can then tap into some of the many benefits of breathwork and meditation, including but not limited to calming the nervous system, clearing the mind and readily oxygenating all cells of the body.
This breathing meditation begins by sitting in a cross-legged position on the floor with the spine tall. I like to place a pillow under my buttocks for comfort. If getting on the floor is not an option, this can also be done sitting up tall on a chair. In this breathing meditation, known in yoga as “pranayama,” the right hand will do the work, and the left will rest on the top of the left knee, palm up or down. Besides your diaphragm, the only thing moving through this exercise will be the thumb and fourth fingers of the right hand (the second and third digits can rest on the forehead or float gently in space with the pinky).
To begin, take three calming, cleansing breaths, in through the nose and out through the mouth, with a four count in and an eight count out. Now you are prepared for the following sequence, which pulls air in and out of the nose, one nostril at a time. (NB if you try it as you read, it will make a lot more sense)
- Seal off the right nostril with the thumb of your right hand by placing it against the outside of the nostril
- Inhale deeply through the left nostril only
- Pause, holding in the breath (keep the thumb in place)
- Seal off the left nostril with your fourth finger
- Release the thumb off the right nostril
- Exhale through the right nostril
- On the next inhalation, draw your breath in through the open right nostril
- Pause, holding in the breath (continuing to keep the fourth finger in place)
- Seal off the right nostril with the thumb
- Release the fourth finger off your left nostril
- Exhale through the left nostril
- Continue this pattern for 5-10 cycles (which will become more fluid as you go)
Feel free to conclude the practice with three calming, cleansing breaths as in the beginning of the practice.