With controlled breathing you need to work within your own personal limitations.
If you feel dizzy or uncomfortable in any way please stop the practice.
This is a controlled breath meditation.
I sing professionally and devised this meditation to help me to hold a note for an extended period with control.
I use my heartbeat to count the breaths and find that by concentrating on both my heartbeat and my breathing that my mind doesn't have the opportunity to wonder.
In this guided meditation you can practice the technique with me and then be able to use it with your own heartbeat which will slow down as the meditation progresses.
I will be counting the in-breath,
Holding for four counts,
Then exhaling and holding.
Each minute I will extend the out-breath by one count,
Finishing off with a tone on the out-breath.
Okay,
Inhale two three four hold two three four exhale two three four hold two three four inhale two three four hold two three four exhale two three four hold two three four inhale two three four hold two three four exhale two three four five hold two three four inhale two three four hold two three four exhale two three four five hold two three four inhale two three four hold two three four exhale two three four five hold two three four inhale two three four hold two three four exhale two three four five six hold two three four inhale two three four hold two three four exhale two three four five six hold two three four inhale two three four hold two three four exhale two three four five six hold two three four inhale two three four hold two three four exhale two three four five six hold two three four inhale two three four hold two three four exhale two three four five six hold two three four inhale two three four hold two three four exhale two three four five six seven hold two three four inhale two three four hold two three four exhale two three four five six seven hold two three four inhale two three four hold two three four exhale two three four five six seven hold two three four inhale two three four hold two three four exhale two three four five six seven hold two three four inhale two three four hold two three four exhale two three four five six seven hold two three four inhale two three four hold two three four exhale two three four five six seven hold two three four inhale two three four hold two three four exhale two three four five six seven eight hold two three four inhale two three four hold two three four exhale two three four five six seven eight hold two three four inhale two three four hold two three four exhale two three four five six seven eight hold two three four inhale two three four hold two three four exhale two three four five six seven eight hold two three four inhale two three four hold two three four exhale two three four five six seven eight nine hold two three four inhale two three four hold two three four exhale two three four five six seven eight nine hold two three four inhale two three four hold two three four exhale two three four five six seven eight nine hold two three four inhale two three four hold two three four exhale two three four five six seven eight nine hold two three four inhale two three four hold two three four exhale two three four five six seven eight nine hold two three four inhale two three four hold two three four exhale two three four five six seven eight nine hold two three four inhale two three four hold two three four exhale two three four five six seven eight nine hold two three four inhale two three four hold two three four exhale two three four five six seven eight nine hold two three four inhale two three four hold two three four exhale two three four five six seven eight nine hold two three four inhale two three four hold two three four exhale two three four five six seven eight nine this is the end of the guided meditation feel free to continue if you want to Namaste
