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after a while

sit comfortably – with plenty of support

let gravity settle your body slowly, slowly into the earth

notice the sensation of breath passing softly through your nostrils. how effortless it is… no need to push or pull the breath
imagine the out breath moving down your body into the earth
cleaning and clearing – making space for the new breath to move in

after a while
with your right index finger – close the right nostril
breathe in and out, only through your left nostril
cleaning the left side of your body
soft – effortless – thorough

after a while
lower your hand – breathe in and out through both nostrils

after a while
with your left index finger – close the left nostril
breathe in and out through your right nostril
cleaning the right side of your body
soft, effortless and thorough – but no need to push or pull

after a while
lower your hand – breathe in and out through both nostrils

“Breath is the key element, in autumn and in spring, seasons of transition… it offers crucial assistance through phases of transformation…” Sandra Sabatini