With this technique you will get acquainted with visualization.
It’s about being aware of your inhalation and exhalation.
Find a comfortable position, try to find a position you feel relaxed in. You can spend 5 minutes or more on this. When you are ready and feel relaxed, you can start:
1. Close your mouth, continue to breathe through the nose. Become aware of the air passing through the nose. You can spend some time on this if you wish.
2. Follow your breath from the nose tip to the bottom of your stomach. Follow the breath all the way back up out through the nose again, you can even try to follow your breath up to an inch beyond the nose. Feel how the air feels as it flows through the body. Does it feel cold, hot etc..
NB;
Follow your natural deep breath, do not try to control your breath.
If you cant find peace with this technique, you can try adding an additional factor to this technique. This will possibly make you more alert and focused on your breathing. And help you to not be too concerned with your thoughts that pop up during this meditation.
3. Breathe in and out through both nostrils. Use the instructions described above, follow your breath down into your stomach and up to and even slightly beyond the nose, as described above.
4. Your second exhale and inhale; visualize that you only breathe through the left nostril, when you follow the exhale out, visualize that you only exhale through the right nostril.
5. Third breath, you can start to visualize that you inhale with right nostril and out the left nostril.
6. Do the fourth inhalation and exhalation with both nostrils, before again starting from 4. to 6.
Continue this throughout the meditation. Use 10 -15 minutes or more to get back to your daily life. You may want to use these last final minutes to feel how peaceful and relaxed you feel, without being aware of your breath.
Good luck.
