Left to Right (Alternate Nostril Breathing)

Bring your left hand into gyan mudra, resting on your left knee. Gyan mudra is when you touch your index finger and thumb tip together. You will be using your right hand for this breathing sequence.

Your eyes are closed and focused on the brow point.

Bring your left hand into gyan mudra, resting on your left knee. Gyan mudra is when you touch your index finger and thumb tip together. You will be using your right hand for this breathing sequence.

“Sat Nam”
Translation: Sat; truth. Nam; identity

This is a silent meditation. The chant is meant to guide your breathing. You will not be chanting out-loud.

For the breathing sequence, bring your right hand to the nose, using your thumb, close your right nostril, and inhale through the left nostril. Then using your index or small finger, close your left nostril, and exhale through the right nostril. Continue this back and forth breathing pattern. The breath should always be full and relaxed. Mentally you can chant “Sat” on the inhale, and “Nam” on the exhale. “Sat” means truth and “Nam” means identity.

To end the meditation, inhale and hold your breath for 15-20 seconds, and then exhale. Repeat this pattern three times, and then relax.