• Find a quiet place to sit comfortably with your back straight and your feet flat on the floor.
  • Close your eyes & take three deep breaths. Clear your mind of any thoughts.
  • Resume normal breathing through your nose. Experience the feeling of air going in through your nostrils and out again.
  • Concentrate on this sensation. If a thought, a sound or something uncomfortable distracts you acknowledge it, let it go and return to your breathing.
  • Keep clearing your mind as you bring it to rest.
  • Once thinking has subsided you will be free to listen without the distractions of the monkey mind.

Insight will arise spontaneously. Note and continue breathing. You may also have a question that your self can answer. Keep the thinking mind still and let your awesome self do its thing.

  • If thinking thoughts or other distractions arise (what are you having for dinner?) acknowledge and park them

  • Return the thinking mind to rest. Turn your attention back to your breathe.

  • Beginners can do this for 3-5 minutes. As time goes on you can increase the amount of time you spend doing this. Even a few minutes everyday comes with a wide array of tangible benefits.

Focused breathing…

– makes you strong and increases your confidence

– enables self knowledge – find out what YOU need by building this connection to self

– increases creativity, intuition, inner direction and mindfulness

– decreases anxiety, stress and stress related illnesses including tension headaches, ulcers, joint problems and sleeping problems

– increases cardiovascular health

– improves immune system, energy and overall health

– increases serotonin production (the hormone responsible for making you feel happy)

– promotes healing and rejuvenation

– increases emotional stability & self awareness

– helps regain balance after being angry, frustrated, confused or unable to express your emotions

– increases memory, focus, concentration, clarity and sharpness of mind

– increases tolerance and patience

– increases connections in the brain and with the world promoting feelings of joy, peace and well being

There is a force within, which gives you life – seek That.
In your body lies a priceless gem – seek That.
…if you want to find the greatest treasure
Don’t look outside, look inside, and seek That.
Jalāl ad-Dīn Muhammad Rūmī (really excellent 13th Century Persian poet)