As you would begin any meditation practice, find a quiet place that will allow you to dedicate 5 to 10 minutes to purposefully focus your attention inward. It doesn’t matter if you’re sitting on the floor or in a chair, just make sure to keep your back straight and you head at a 45 degree angle. With your palms facing up, place your wrists comfortably on the tops of your knees. Use the healing mudra hand position (index finger touching your thumb). Close your eyes.
Note that you can combine part 1 and part 2 into one meditation or use one part as your entire meditation.
Part 1 – Deep Breathing (also known as the Yogic Breath)
On your inhale, bring your awareness to the breath as it fills the lower abdomen. As you continue to inhale, allow your chest to expand feeling the breath as it fills your lungs with air. When the lungs are full, notice the space at the top of the inhalation prior to you reversing the process. Exhale and allows the air to first pass out of the body from your lungs followed by your abdomen. Continue to gently contract your abdominal muscles until all the air has passed. As you did at the top of the inhalation, notice the space at the bottom of the exhalation. Repeat the exercise.
Part 2 – Insight Breathing
Maintaining a comfortable sitting posture (back straight, head at a 45 degree angle), bring your attention to the space between your two eyes. Also known as the third eye or sixth chakra, begin to expand your awareness of this space. Mouth closed, take four gentle, short breaths filling either the abdomen or upper chest (decide which feels more comfortable and natural). As you did in part 1, notice the space at the top of the inhalation before the exhalation. Release the air in one long, relaxing exhalation. The exhalation should take twice as long as did the inhalation. Notice the space at the bottom of the exhalation before repeating the exercise. With this breathing meditation in particular be mindful not to overdue the practice.