Breath: Concentrate on the flow of the breath. Regulate each bit of the breath consciously. Inhale slowly and deeply through both nostrils. Then suspend the breath in and raise the chest. Retain it as long as possible. Then exhale smoothly, gradually, and completely. When the breath is totally out, lock the breath out for as long as possible.
Time: Continue this pattern of long, deep breathing for 3 – 31 minutes.
To End: Inhale and exhale strongly 3 times. Relax.
Comments: “The proper home of the subtle force, prana, is in the lungs and heart. The left palm is placed at the natural home of prana, creating a deep stillness at that point. The right hand that throws you into action and analysis is placed in a receptive, relaxed mudra and put in the position of peace. The entire posture induces the feeling of calmness. It technically creates a still point for the prana at the Heart Centre.”
“Emotionally, this meditation adds clear perception to your relationships with yourself and others. If you are upset at work or in a personal relationship, sit in this meditation for 3 to 15 minutes before deciding how to act. Then act with your full heart. Physically, this meditation strengthens the lungs and heart.”
“The meditation for a calm heart is perfect for beginners. It opens awareness of the breath, and it conditions the lungs. When you hold the breath in or out for “as long as possible,” you should not gasp or be under strain when you let the breath move again.
To start try it for 3 minutes. – If you have more time, try it for three periods of 3 minutes each, with one minute rest between them, for a total of 11 minutes. – For an advanced practice of concentration and rejuvenation, build the meditation up to 31 minutes.”
© The Teachings of Yogi Bhajan 2008