Wear comfortable loose clothes that, preferably, is made of cotton and that covers most of your skin. This way, the heat will be prevented from escaping through the skin.
Choose a quiet place where you would not be disturbed during this practice – try to set aside one specific room in your house for concentration exercises on a daily basis
Sit cross-legged. Make yourself comfortable, and please make sure you are not moving during this exercise. Any slight movement interferes with the thought patterns, which will interfere with the full affects of the exercises
Have your hands resting on your knees with the palms facing upward. Relax your whole body, including but not limited to the neck, facial muscles, shoulders
After completing this breathing meditation exercise for 12 minutes each day, record the results daily that you may experience, both in your surrounding and within yourself.
It is important to note that the more focused you are during your daily activities, the more beneficial results you will experience performing this exercise.
We tend to identify ourselves almost absolutely with the habitual activities that the brain engages itself in. For this reason, quite often we get totally submerged in every day situations. This, in turn, makes it hard for us to be able to sit and have a moment for ourselves. Therefore, please pay attention to how and where you spend your energies on a daily basis so that you may be able to gain better control and, prepare yourself better, to calm the thoughts when sitting practicing this exercise.
- Close your eyes and start breathing very slowly and deeply. Begin to feel your physical body. Start paying attention to your skin and how it feels. Become aware of the clothing that touches and covers the skin. How does the moisture of the air feels on the part of your skin not covered up?
- Then pay attention to the way in which the air enters your lungs. Can you feel your blood flow? Eliminate any other thoughts that may come to your attention. Now feel the warm areas within the body.
- When you are calmed down and feel focused, start paying your full attention to your forehead. Breath deeply into your forehead as if it were your lungs. Breathe into every single cell of your forehead and see them as saturated as possible with lots of oxygen.
- Continue with this part of the exercise as long as it feels comfortable and until you experience total calmness.
- Then, start paying attention to the top of your head and breathe into the top of your head. Feel the air penetrating into your scalp and into your brain. Visualize and feel your brain. The neurons are at work right at that moment and are emanating electrical power and signals. Pay attention to them and breathe into them. Feel the vibration and the energy of your brain. See which side of the brain you feel the most. If imbalanced, breathe into the side of the brain that needs more focus in order to make the two hemispheres become balanced.
- Continue for as long as you experience a perfect balance between the right and the left hemispheres of the brain.
- Now, go to the back of your neck and start breathing into it in the same manner. There is a spot on the back of your neck that is at the same level of your throat. Breathe into it as if it were your lungs.
- Continue on and experience every single movement that is going on in that spot.
- At the end, connect all three spots by breathing into them, starting from the forehead, going onto the top of the head, and then to the back of the neck.
- This should feel like a continuous journey. Breathe into the forehead and follow the path to the top of the head and to the back of the neck.
- Continue until this path feels smooth and the breathing path becomes effortless.
- Heat distribution within the body
- Increased coordination of the body and mind.
- Clearing of the mind from chatters, increased focuses
- Allows the body to be more present
- More awareness of the body and the mind
- Awareness of the energy flow
- Connection of energy points within the Body