Posted by Jot Khalsa

During this time of economic uncertainty for many, incorporating techniques into a regular routine to allay any fears and concerns, can be wise. My teacher of over 3 decades, Yogi Bhajan said “there’s no lasting happiness without discipline.” Here’s a simple breath meditation given by him, that I utilize regularly in the morning after some yoga.

<h4 ONE-MINUTE BREATH (1 cycle per minute)

20 seconds to inhale, 20 seconds hold, 20 seconds to exhale

Benefits – Optimized cooperation between the brain hemispheres. Dramatic calming of anxiety, fear and worry. Openness to feeling one’s presence and the presence of Spirit. Intuition develops. The whole brain works – especially the old brain and the frontal hemispheres.

Here are some tips to make One-Minute breath easier:
To start make yourself very comfortable. Have a shawl or something on that you can remove
without exertion if you get warm. Try to be very still.
Sit straight in a chair or cross legged on a mat, cotton or wool blanket or sheepskin.
Once you are set take a couple of minutes to relax and deepen your breath.
Start – Inhale slowly and steadily, filling your lower abdomen, your stomach area,
going up to your lungs and then all the way up the chest
Lock the breath once you filled your upper chest (after 20 seconds)
Hold (20 seconds)
Then exhale, slowly gently and steadily.
At the end of 20 seconds gently revert to an inhale and begin again.

Don’t fight your breath. Be relaxed. *Having trouble working your way into it?? *

Here are two approaches:

1. Give yourself permission to work up to it.
Start inhaling for 10 seconds, holding for 10 seconds, exhaling for 10 seconds.
Take a few days, or weeks and endeavor to increase to 15, 15, 15, and then to 20, 20, 20. I find that I don’t watch a clock or count seconds mentally but just do it as long as I can comfortably – all 3 segments. I also enjoy mentally chanting the nuclear form of the mantra Sat Nam (Truth is the identity of the One) which is SA TA NA MA. I find that centering and calming.

2. Start with 20, 20, 20. If you find yourself struggling against your breath, complete the breath and then begin one minute of deep breathing. After a minute, start again – inhaling for 20 seconds, holding for 20 seconds, exhaling for 20 seconds


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Jot Singh