Come to sitting on the floor cross-legged or in a chair with both feet planted firmly on the ground.
Straighten your spine.
Pull your chin back gently so that your neck is in line with your spine.
Bring your left hand onto your chest at the level of the heart center with the fingers parallel to the ground pointing straight to the right.
The palm and fingers are flat against the chest.
Raise your right hand up towards the right shoulder as if you were taking a pledge with the palm facing forward.
Keep the elbow relaxed by the side of the body near the ribs and the forearm perpendicular to the ground.
Bring the tips of the index finger and thumb of the right hand to touch keeping the other three fingers pointing straight up.
This position is called Gyan Mudra and it represents wisdom and knowledge.
Close your eyes.
Inhale deeply through the nose.
Suspend the breath holding it gently in the body as you raise the chest.
Hold it for as long as you can without gasping or straining.
When you're ready to release the breath,
Exhale smoothly,
Gradually,
And completely.
At the end of the exhale,
Suspend the breath out for as long as possible before repeating the cycle.
Concentrate on the flow of your breath as you keep repeating the pattern,
Inhaling deeply,
Suspending the breath in,
Exhaling completely,
And suspending the breath out.
Keep going at your own pace,
Cycling through the pattern.
Make sure you aren't gasping or straining at the end of your suspensions.
Physically,
This meditation strengthens the lungs and the heart.
Energetically,
This meditation is creating a still point of prana or life force energy at the heart center which instills a deep sense of calm and inner peace.
Emotionally,
This practice allows us to see our relationships more clearly and it can be used to help us gain clarity on how to act when we're upset.
Keep going at your own pace,
Focusing on the flow of your breath,
Inhaling,
Suspending the breath in,
Exhaling,
And suspending the breath out.
Inhale deeply,
Let it go.
Inhale deeply,
Let it go.
And one last time,
Inhale deeply,
And let it go.
Let your breath return to its natural rhythm.
Take a moment to check in and notice how you're feeling.
When you're ready,
Open your eyes and come back to the world around you.
Welcome back!
