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Breathing and Pranayama Home Page

A Calming & Balancing Breath

Preparation/Settling
Sit in a comfortable sitting position with your spine long and vertical. Rest your hands on your thighs or knees with your palms facing downwards. If it feels comfortable for you to do so, close your eyes - otherwise let your eyes softly gaze at whatever is just in front of you. Let your attention and awareness gently come to rest on your breath and the movements that occur in your trunk with your breath. Maybe you can feel your abdomen or your back or your ribs (front, back and sides) move with your breath.

THE PRACTICE

3 Breaths with both palms face down.
When your awareness has settled on your breath, observe and be with your breath for 3 breaths - with no effort or controlling of the breath - simply, passively, observe and enjoy.

3 Breaths with the right palm face up and your left palm face down.
After an exhalation, turn your right palm to face upwards (still resting on either your thigh or your knee). Observe and be with your breath for 3 breaths - with no effort or controlling of the breath - simply, passively, observe and enjoy.

3 Breaths with both palms face down.
After an exhalation, turn your right palm to face downwards (still resting on either your thigh or your knee). Observe and be with your breath for 3 breaths - with no effort or controlling of the breath - simply, passively, observe and enjoy.

3 Breaths with the left palm face up and your right palm face down.
After an exhalation, turn your left palm to face upwards. Observe and be with your breath for 3 breaths - with no effort or controlling of the breath - simply, passively, observe and enjoy.

3 Breaths with both palms face down.
After an exhalation, turn your left palm to face downwards. Observe and be with your breath for 3 breaths - with no effort or controlling of the breath - simply, passively, observe and enjoy.

3 Breaths with both palms face up.
After an exhalation, turn both palms to face upwards. Observe and be with your breath for 3 breaths - with no effort or controlling of the breath - simply, passively, observe and enjoy.

3 Breaths with right palm face down and the left palm face up.
After an exhalation, turn your right palm to face downwards. Observe and be with your breath for 3 breaths - with no effort or controlling of the breath - simply, passively, observe and enjoy.

3 Breaths with both palms face up.
After an exhalation, turn your right palm to face upwards. Observe and be with your breath for 3 breaths - with no effort or controlling of the breath - simply, passively, observe and enjoy.

3 Breaths with your left palm face down and right palm face up.
After an exhalation, turn your left palm to face downwards. Observe and be with your breath for 3 breaths - with no effort or controlling of the breath - simply, passively, observe and enjoy.

3 Breaths with both palms face up.
After an exhalation, turn your left palm to face upwards. Observe and be with your breath for 3 breaths - with no effort or controlling of the breath - simply, passively, observe and enjoy. If you wish, you can continue to observe and be with your breath while both palms are facing upwards for several more breaths.