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Meditation for Increased Energy and Working in Groups—the 4/4 Breath

This meditation can bring you the energy to participate fully and work with energy. It can rejuvenate coordination and spirit. If you are tired, do this meditation and then take a 2-minute relaxation on your back, relaxing every part of your body. To awaken, take a few deep breaths, stretch your body, and you will be ready to act!

Posture: Sit comfortably with your spine erect. Place your palms together in prayer pose at the center of the chest with the fingers pointing up.

Focus: Focus at the brow point, which is the point between your eyebrows and up a bit, at the root of your nose. This is the location of the 6th chakra, the command center of both your subtle intuition and your glandular system.

Breath: As you inhale, divide the breath into four equal segments (sniffs). Hold a few seconds. Exhale, breaking the outgoing breath again into four equal segments. Hold out a few seconds. On each segment or sniff of the inhale and exhale, pull your navel point (belly) toward your spine slightly. One full breath cycle takes about 7-8 seconds. If your mind is anxious, or your thoughts are distracting you, add the mantra Sa Ta Na Ma on both the inhale and exhale. Sa is infinity, Ta is life, Na is death, and Ma is rebirth. The mantra will help focus your mind, and the power of the vibration of Sa Ta Na Ma stimulates connection with the true self.

Time: Continue powerfully for 3-5 minutes.

To end: Inhale deeply and press your palms together with maximum force for 10 seconds. Relax for 15-30 seconds. Repeat this ending two more times. Relax completely.

© 3HO. This kriya is courtesy of YB Teachings, LLC. Used with permission.