This meditation adds clear perception to your relationships with yourself and others. If you’re upset in a situation or relationship, do this meditation for 3 to 15 minutes before deciding how to act. Physically, this meditation strengthens the lungs and heart, and the posture induces a feeling of calmness.

To do:
Sit cross-legged in easy pose, ensuring the spine is straight. Either close the eyes or look straight ahead with the eyes 1/10th open. Place the left hand on the heart, palm flat, fingers parallel to the ground pointing right. Make Gyan Muda with your right hand (the tip of the index finer gently pressing the tip of the thumb). Raise the right hand up as if giving a pledge – palm facing forward.

Concentrate on the flow of breath. Regulate each bit of breath consciously. Inhale slowly and deeply though both nostrils. Then suspend the breath in and raise the chest. Retain it as long as possible. Then exhale smoothly and completely. When the breath is out, lock the breath out for as long as possible.

Continue this pattern for 3-31 minutes.

To end, inhale and exhale strongly 3 times, then relax.

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