Books & Music
Food & Wine
Health & Fitness
Hobbies & Crafts
Home & Garden
News & Politics
Religion & Spirituality
Travel & Culture
TV & Movies
Nadi Suddhi - Meditation Breathing Technique
Nadi Suddhi is also called alternate nostril breathing. It can be used as part of a pranayama session, along with other breathing practices, or as part of a meditation. I first learned the technique at an Integral Yoga meditation and yoga retreat in 1976.
I find it very soothing and centering, hence its usefulness in meditation.
Preparation and finger positions:
If sitting on a cushion on the floor, have legs crossed and folded in and back straight. If sitting in a chair also sit with a straight back and place the soles of feet on the floor.
Close your eyes or let them relax so they are slightly open. Either way, do not strain.
Using either hand, (I use my right hand being right-handed), first stretch out your fingers and then bend in your middle and pointer finger (the finger next to your thumb).
What you are going to do is block off one side of your nose airway at a time.
Keeping your hand facing and over your nose like a floating hat, use your thumb to close one side of your nose, and your ring finger to close the other side of your nose.
Alternate left and right closure throughout the nadi suddhi session.
For the purposes of this lesson I'll explain using the right hand:
1. Put you hand in position over and near your nose, blocking off the left nostril, while breathing out through the right nostril.
2. Still keeping the left nostril closed, breathe in through the right nostril.
3. Now open the left nostril and close off the right nostril and breathe out.
4. Keeping the left nostril open, breathe in through the left side, close it off and breathe out through the right side.
5. The sequence keeps repeating: breathe out then in on one side; then out and in on the other side. The new side always begins with breathing out.
Note: I find it helpful to keep the upper arm of the hand I'm using leaning against my body for support.
Continue for a minute to begin and work up to a few minutes or what feels comfortable to you.
Nadi Suddhi takes some concentration so it is a good method to distract your mind from stressful problems.
If you are using this breathing technique for a few minutes at the beginning of your meditation session, move on to the even, regular breathing for the rest of your session and close your meditation with a deep breath in and slowly release it. Enjoy renewed feelings of harmony and balance.
Nadi Suddhi pronunciation: Nadi = short a, i as long e; Suddhi = long u, silent h, i as long e. Accent is on first syllable of both words.
I invite you to join me in a daily world peace group cyber meditation. Click the article here to read about it.
Meditation Lessons for Teens and Adults
More than 70 offerings, from guided meditation techniques to on-the-go stress relief and relationship meditations interspersed with verse, and a section of special occasion prayers. 114 pages. PDF Ebook | EPUB | Paperback | Mac Users | B&N NOOK eBook
Meditation for All Kids
Sitting, walking, dance and group circle meditations, along with positive affirmations, verses and benefits of meditation for kids of all ages and abilities in a 100 page book with illustrations. PDF Ebook | EPUB | Paperback | Mac Users | B&N NOOK eBook
Sign up below or in the right-hand column for our meditation site newsletter. It only requires your email address and is never given out or sold to anyone. If at any time you wish to stop receiving it, each newsletter contains a link to unsubscribe. Each person must sign up themselves. We can't sign up for you. It is an easy way to keep abreast of new articles on the meditation site. Make meditation part of your daily routine and let the Bellaonline meditation articles help you select just what kind of meditation is right for you, whether you are a child, teen, or adult, a beginner, or advanced practitioner.
Article by Susan Helene Kramer
| Related Articles | Editor's Picks Articles | Top Ten Articles | Previous Features | Site Map
Content copyright © 2014 by Susan Helene Kramer. All rights reserved.
This content was written by Susan Helene Kramer. If you wish to use this content in any manner, you need written permission. Contact Susan Helene Kramer for details.
Website copyright © 2014 Minerva WebWorks LLC. All rights reserved.