Benefits: This practice stimulates the main subtle energy channels in the body that correspond to particular activities. We focus on the right nostril, Pingala Nadi, to increase energy in preparation for the day ahead. At night time the focus is on the left nostril, Ida Nadi, to stimulate the parasympathetic (rest & relax) nervous system in preparation for a good night’s sleep.
Posture: Sit in a comfortable position that allows the spine to be straight and tall. You may sit cross-legged on the floor or seated on the heels. If you are not comfortable on the floor, sit in a straight back chair without leaning back and feet flat on the floor.
Instructions: Grasp the right thumb with the left hand and rest this mudra in your lap. Eyes should be slightly open about 10%, softly gazing towards the floor in front of you. For Beginning the Day Meditation, breathe in and out through the nose, concentrating just on breathing in and out through the right nostril. For Ending the Day Meditation, breathe in and out through the nose, concentrating just on breathing in and out through the left nostril. Once you are comfortable with concentrating on the right/left nostril begin chanting long Ong, concentrating on feeling the vibration in the sinus area concentrating on the right (Beginning the Day)/left side (Ending the Day).
Duration: Begin with 7 minutes as shown in the video. Once you feel comfortable extend the duration to 11 minutes. If you are uncomfortable with 7 minutes, start with 3 minutes then increase to 7 minutes.
Reminder: Do not push through any breathing exercise that feels uncomfortable. If you ever feel anxious or a shortness of breath, return to your normal breathing and move through the exercise or conclude the exercise if necessary.