Benefits: Even though this meditation takes energy to perform, the results are highly relaxing. Using the virtues of patience and self-control while your body is under tension actually promotes and strengthens the parasympathetic nervous system.
Posture: Sit in a comfortable position that allows the spine to be straight and tall. You may sit cross-legged on the floor or seated on the heels. If you are not comfortable on the floor, sit in a straight back chair without leaning back and feet flat on the floor.
Instructions: Eyes are softly open just 10%, gazing towards or beyond the tip of the nose. Extend arms overhead in a wide ‘V’-shape at a 60* angle. Keeping arms very straight and elbows softly locked, turn the palms of the hands out, fingers together, bending at the wrists and pressing through the palms to create a 60* angle with the forearm. Mentally/silently chant ‘Sat Nam’ on each inhale and mentally/silently chant ‘Sat Nam’ on each exhale. Breathing is long and deep.
Duration: If the 7 minute duration in the video is too deep, start with 3 minutes and work up to 7 minutes. You can move up to longer durations – the longer the better.
Reminder: Do not push through any breathing exercise that feels uncomfortable. If you ever feel anxious or a shortness of breath, return to your normal breathing and move through the exercise or conclude the exercise if necessary.