Four Stroke Breath

Interlace middle, ring, and small fingers, leaving the thumb and index fingers out. Touch index fingers together and cross your thumbs. Bring your hands below your nose so that you are able to observe your index finger.

Hold eyes 1/10th open, looking at the top of your index fingers.

Interlace middle, ring, and small fingers, leaving the thumb and index fingers out. Touch index fingers together and cross your thumbs. Bring your hands below your nose so that you are able to observe your index finger.

Silent (Mantra added by Madhur-Nain, originally taught silent)

Chanting Instructions: Silent, or mentally chant “Wa He Gu Ru - Wahe Guru” Inhale in 4 parts with “Wa He Gu Ru” and exhale with “Wahe Guru”.

Summary: Chant only if you feel you need additional mental support. This can help you stay focused during the meditation; your mind should serve your life.

Hold your mouth in the shape of an “O.” Inhale in four parts through the mouth with powerful strokes. Through your nose, exhale in one slow breath. Repeat as desired.

Inhale. Hold your breath for 20 seconds as you stretch your arms out and parallel to the ground, palms facing up. Exhale while repeating the same step, keeping arms stretched out. Repeat three times. On the third cycle, spread your fingers wide apart and squeeze your entire body. Exhale, then relax.