4/8 Segmented Breathing Meditation

Meditation changes the subconscious mind. Daily Practice gives you the tools. Madhur-Nain


Meditation Instructions


Sitting on the floor or chair. Spine straight.


Eyes closed and focus on the 3rd eye  between the eyebrows and up one inch. (This activates intuition.)


Hands in Gyan Mudra
thumb tip touches index finger tip and the other fingers are straight
(Gyan mudra stimulates the ability to understand your inner knowledge and wisdom which invokes receptivity and calmness.)

Breathing Pattern:

In-hale in 4 segments – with the slow mantra Sa Ta Na Ma – 4 parts.
Exhale in 8 segments – with fast Sa Ta Na Ma Sa Ta Na Ma – 8 parts.

[Inhale and exhale into little sniffs. The breath pattern is meant to relax you and stimulate particular nerves which activates the vagus nerve.  The vagus nerve supports the nervous system.]


Sa Ta Na Ma also known as Panj Shabd, is a mantra that balances the hemispheres of the brain and creates a deeper understanding of Self. Thinking or chanting this mantra allows a deeper intuition.

To End:

Inhale deeply three times and sit quietly for 2-3 min. and notice the experience you created, experience you.

KRI Teaching