18/07/2019
4 Part Energizing Breath Meditation
From the book Relax and Renew
This is a great way to start your practice. If you do this powerful exercise at strategic times (before meals, meetings, driving home, etc.), you will feel the benefits almost immediately and want more. It will relax and energize you, and help combat encroaching fatigue and excess emotionality. In games or sports, it can rejuvenate coordination and spirit, and possibly avoid injury.
How to do it
Sit straight. Place the palms together at the heart center with the fingers pointing up. Focus at the brow point with eyelids lightly closed. Inhale, breaking the breath into 4 equal parts of sniffs, filling the lungs completely on the 4th.
As you exhale, release the breath equally in 4 parts, emptying the lungs on the 4th.
On each part of both the inhale and exhale, pull the navel point toward the spine. (The stronger you pump the navel the more energy you will generate.) One full breath cycle (in and out) takes about 7-8 seconds. Continue for 2-3 minutes.
If you press the hands very hard and do it vigorously, 1 minute will recharge you. If the mind has a lot of anxiety or confusion, add the mantra Sa -Ta - Na - Ma mentally on both the inhale and the exhale.
Sa=infinity, Ta=Life, Na=Death, Ma=Rebirth
To end, inhale deeply, press the palms together with force for 10-15 seconds. Create a tension in the whole body by pressing as hard as you can. Hold as long as possible. Exhale powerfully and repeat the inhale, hold, press. Exhale, relax and allow the tension in the body to vanish.
If you need rest, immediately lie on the back with the eyes closed and relax for 2-5 minutes. Take a few deep breaths, stretch, and you will be ready for action.
