Lie down in shavasana and be still, become aware of the natural flow of breath.

Do not alter your breathing in any way - simply transfer your awareness from the body to the breath.  

Feel every breath with complete and total attention - the expansion and relaxation of your lungs, the rise and fall of the abdomen. Don’t miss a single breath. Soon you will find that your whole mind has become relaxed and absorbed in trying to notice the breathing process. 

Now you are ready to begin Life Force breathing - psychic breath awareness.  

• As you inhale feel that the breath is moving from your navel upwards through a special, small secret channel to your throat.

• As you exhale, visualize / feel the breath descending back down from your throat following the same passage way to your to your naturally descending navel. 

You are keeping the breath moving inside. Shifting the feeling of air coming in and going out to moving between the throat and the belly button. As the navel naturally rises the air is traveling a path from the belly button to the throat. On the exhale the air travels back down to the naturally decending navel.  

This way we are cultivating internal conditioning of the mind. Count down from 50, if count is lost, go back to the beginning. 

When round is finished you can deepen your practice and use the same method in alternate nostril breath awareness. 

Alternate nostril breathing

1. Bring attention to your nose.

2. Think to inhale via left nostril, exhale via the right.

3. The next breath do the opposite. Inhale via right exhale via left nostril.

4. Each respiration ( single inhale/exhale ) is one complete round.

5. Count down from 50. If you loose count, go back to 50.

6. When you have completed count, stop breath awareness and bring awareness back to the body.

7. Mentally chant Om three times.

8. Sit up and open your eyes.