Nadi Shodhan Alternate Nostril Meditation
Sit comfortably and close your right nostril with your right thumb. Gently inhale through the left nostril. Then lift your thumb, close the left nostril with your ring finger, and exhale through the right. Reverse the pattern, inhaling through the right nostril and exhaling through the left. Repeat for 10-12 cycles of breath.
Sit for 2-3 minutes feeling the balance and quiet. Sit quieting and observe sensations, tune into external sounds and observe. Try to focus on hearing sounds without judging these sounds. As thoughts come, allow them to drift off with each sound and return to sensations and hearing sounds.