Part 3/7:
The heart of this meditation revolves around breath. Larkin instructs participants on how to perform the alternate nostril breathing exercise over four minutes.
Block the left nostril with the ring and pinky finger.
Exhale through the right nostril, then inhale through the right.
Hold the breath, block both nostrils, exhaling through the left.
Inhale through the left nostril, hold, and repeat the sequence.
For newcomers to pranayama—breathing techniques—Larkin suggests counting breaths to maintain focus, while more experienced practitioners might challenge themselves with longer counts. The essence of this practice lies in the suspension of breath—that tranquil state between inhaling and exhaling where clarity and conscious awareness emerge.