Meditation can seem quite a daunting thing. Sitting still for many long minutes and trying to quiet the mind? Good luck! However, if you break it down piece by piece and just try doing one thing, it can eventually lead you to the real deal. Just trying this breathing technique here or that thought pattern there can ease you into a meditation practice. It doesn’t need to be this scary thing. You don’t need to become someone who sits in the middle of a forest, surviving on meditative breath alone. That’s why, if I’m teaching a meditation class, I like to start with something simple like the alternate nostril breathing (which I’ve blogged about before).
So what is alternate nostril breathing? It’s really rather simple. The technique requires the use of your fingers so that you can breathe through one nostril at a time. Why is it effective? By doing something active with your breath (especially active due to the use of your fingers), your mind has to focus on it. Your mind has a much better chance of focusing if you are doing something active with it. Instead of sitting there, hoping that the buzz of your thoughts will quiet, you are taking your breaths with purpose. So, let’s get started–you only need a handful of minutes.
1. Find a comfortable place to sit or stand. It’s best not to lay down for this one, but you can.
2. Close your eyes and get comfortable with your breath. I’m not saying start a 20-minute meditation, but start to get in the mood.
3. Raise your hand and form it into a pretend telephone with the thumb and pinky out.
4. Place one finger on your right nostril and breathe in through your left nostril.
5. Open up your right nostril and place your finger on your left nostril, allowing yourself to breathe out the right nostril.
6. Breathe in through the right nostril, switch fingers, and then breathe out the left nostril.
7. Repeat at a slow, steady pace.
It takes me way longer to explain how to do alternate nostril breathing than when you actually do it. It’s really simple. You’re basically breathing in through one nostril and then out the other and then repeating that. It’s all about being active with your breath. It helps your mind focus on just this one thing. Try doing it for a few minutes. And then, maybe the next time, you do it for a few minutes longer. And maybe eventually, you spin it into a multi-part meditation where you involve other elements. Observe how you feel when you do it. Don’t set expectations, just enjoy the process and allow yourself to sit with your breath. Finding balance and centering yourself is huge on the path to becoming hungry and fit!
