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Updated: Jan 10


This meditation is quite simple to do and offers great benefits! Try this meditation if you seek to relieve anxiety, feel calm, and improve mental clarity. Physically, this meditation strengthens the lungs and heart. Emotionally, this meditation supports clear perception in your relationships with yourself and with others. It is helpful to practice this meditation before deciding how to act.

TIME: 3-31 minutes

EYES: close the eyes

BREATH: 4-part breath: Inhale/Hold/Exhale/Hold.

Inhale slowly and deeply through the nose. Hold the breath and raise the heart. Exhale smoothly, gradually, and completely through the nose. When the breath is totally out, hold the breath out.

The 4-part breath is traditionally a very revered practice due to the two pauses where polarities of the inhale and exhale come closest together, allowing for a neutral state.


RIGHT HAND is in gyan mudra at shoulder level. The right hand that brings you into action and analysis is placed in a receptive position of peace.

LEFT HAND is held flat over the heart, the fingers are parallel to the ground. The left hand is at the natural home of prana and creates deep stillness at this point.

TO END: Inhale and exhale strongly 3 times.

I hope you enjoy the practice. Let me know how it goes!




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