The Yogic Breath is a synthesis of three basic breaths and is often called the ‘Complete Breath’. The three breaths are the abdominal breath, mid- breath and upper breath. In the abdominal breath the abdomen is expanded and stretched downward; in the mid-breath air and prana, having filled the chest cavity expands to fill the rib cage and the shoulders; in the nasal breath air and prana fills the nasal passages and continues upward filling the head. To begin the yogic breath sit in a comfortable position with your back straight and your legs flat on the floor. You can use the lotus position if you like. Once you’re comfortable place your right hand on your abdomen just below the solar plexus. This will help you feel the rhythm of your breath and will make it more fluid. Then close your eyes. Closing your eyes is not essential, but it will help you relax, making rhythmic breathing easier. ...

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The Yogic Breath is a synthesis of three basic breaths and is often called the ‘Complete Breath’. The three breaths are the abdominal breath, mid- breath and upper breath. In the abdominal breath the abdomen is expanded and stretched downward; in the mid-breath air and prana, having filled the chest cavity expands to fill the rib cage and the shoulders; in the nasal breath air and prana fills the nasal passages and continues upward filling the head. To begin the yogic breath sit in a comfortable position with your back straight and your legs flat on the floor. You can use the lotus position if you like. Once you’re comfortable place your right hand on your abdomen just below the solar plexus. This will help you feel the rhythm of your breath and will make it more fluid. Then close your eyes. Closing your eyes is not essential, but it will help you relax, making rhythmic breathing easier. In the Yogic Breath there should be no separation between inhalation and exhalation and breathing should be conducted exclusively through the nose.
When you are comfortable begin breathing in, first filling your lower lungs with air. With your hand on your abdomen you will feel the muscles of your diaphragm stretch as your stomach becomes slightly distended. Continue breathing inward, feeling the air fill the middle and upper part of your lungs. Your shoulders will lift and the muscles of the rib cage will stretch as the lungs expand. During the mid-breath some people feel pain in the upper back between the shoulder blades. The pain is caused by the accumulation of karmic baggage which has made the muscles contract and become stiff. Don’t let a little discomfort discourage you, press on. If you continue you will bring more prana into your energy system and your muscles will return to their normal state of elasticity.
After air and prana have filled your lungs let them both continue to rise, filling your nasal passages and head.
When you exhale, reverse the process letting the nasal passages empty first then the upper, mid, and finally the lower lungs. Your shoulders will naturally drop and the diaphragm will then return to its normal position. Without separation between inhalation and exhalation continue this exercise for about five minutes.
At first reserve special times during the day for practice. Later you can incorporate the yogic breath into your meditations and spiritual exercises. Now, a note of caution: Be sure that you are gentle with yourself. Once you’ve learned the yogic breath don’t become obsessive about it. If you do you’ll simply undermine yourself in other areas and instead of liberating your breath you will restrict it even more.

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Place the Sri Yantra at eye level at a comfortable distance in front of you. Then close your eyes or unfocused them by looking up at about a 30 degree angle. Next count backward from five to one, repeating each number three times to yourself. When you are relaxed, you can activate the back of your heart chakra by mentally repeating this affirmation, ‘It is my intent to activate the back of my heart chakra.’
You will know the chakra is active when you feel a subtle shift in your consciousness, along with a vibration that begins at the back of the heart chakra and moves forward through the chakra to the the female pole at the front of body space.
Once the chakra is active, center yourself in the back of your heart chakra by mentally repeating to yourself, ‘It is my intent to center myself in the back of my heart chakra.’
You will know when you are centered in the back of your heart chakra ...

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Place the Sri Yantra at eye level at a comfortable distance in front of you. Then close your eyes or unfocused them by looking up at about a 30 degree angle. Next count backward from five to one, repeating each number three times to yourself. When you are relaxed, you can activate the back of your heart chakra by mentally repeating this affirmation, ‘It is my intent to activate the back of my heart chakra.’
You will know the chakra is active when you feel a subtle shift in your consciousness, along with a vibration that begins at the back of the heart chakra and moves forward through the chakra to the the female pole at the front of body space.
Once the chakra is active, center yourself in the back of your heart chakra by mentally repeating to yourself, ‘It is my intent to center myself in the back of my heart chakra.’
You will know when you are centered in the back of your heart chakra because your awareness will emerge from that point rather than from your ego located in the aura about eight centimeters in front of your sternum. You will also notice that your level of energy increases as more prana radiates through your energy system.
The internal dialogue may cease altogether or at least cease to disturb you. At this time open your eyes and/or refocus them on either the outer edge of the Sri Yantra or the bindu at the center. Resist the temptation to busy the mind with visualization and imagination. Just let your inner awareness experience the Sri Yantra, while you detach yourself from the movie of the mind and become the observer. You can begin by practicing either the inward or outward approach for about twenty minutes a day. When you feel comfortable however, you can expand the length of time you put aside for this remarkable meditation. In either case Sri Yantra will become a trusted and valuable tool enabling you to go to deeper and healthier levels of consciousness.

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In the exercise that follows, you will activate your Heart Chakra. By activating your Heart Chakra you will enhance the flow of Prana through it and that will enhance your well being and the well being of your energy field.
To activate your Heart Chakra find a comfortable position, with your back straight. Then close your eyes and breathe deeply through your nose, without separation between inhalation and exhalation. Then count backwards from five to one and then ten to one. On the descent from five to one, visualize and repeat each number three times to themselves. And on descent from ten to one, feel yourselves going deeper.
Use the Standard Method to relax the major muscle groups in your physical body. Relaxing your physical body will help to quiet your mind by releasing residual stress that can distract you, while you activate and center yourself in your heart Chakra.
In the Standard Method you will contract and then release each muscle group. To begin the Standard Method, inhale and bring your attention to ...

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In the exercise that follows, you will activate your Heart Chakra. By activating your Heart Chakra you will enhance the flow of Prana through it and that will enhance your well being and the well being of your energy field.
To activate your Heart Chakra find a comfortable position, with your back straight. Then close your eyes and breathe deeply through your nose, without separation between inhalation and exhalation. Then count backwards from five to one and then ten to one. On the descent from five to one, visualize and repeat each number three times to themselves. And on descent from ten to one, feel yourselves going deeper.
Use the Standard Method to relax the major muscle groups in your physical body. Relaxing your physical body will help to quiet your mind by releasing residual stress that can distract you, while you activate and center yourself in your heart Chakra.
In the Standard Method you will contract and then release each muscle group. To begin the Standard Method, inhale and bring your attention to your feet. Contract the muscles of your feet as much as possible. Hold your breath for five seconds. Then release your breath and allow the muscles of your feet to relax. Inhale deeply again and repeat the process with your ankles and calves. Continue in the same way with your knees, thighs, buttocks, pelvis, middle, and upper abdomen, chest, shoulders, neck, arms, and hands. After you’ve isolated and relaxed all those body parts, squeeze the muscles of your face and hold for five seconds. After five seconds, release and say Ahhhh as you exhale.
Next, open your mouth, stick out your tongue, and stretch the muscles of your face as much as possible. Hold for five seconds. Then release the muscles of your face and say Ah as you exhale.
To complete the process, contract your entire body and squeeze the muscles of your face, while you hold your breath. After five seconds, expel the breath through your nose and relax.
Then assert in a normal voice, “It’s my intent to activate my heart Chakra”. Resist the urge to follow the movement of thoughts, emotions, or feelings through your field of awareness. After 15-30 minutes count from one to five and bring yourselves out of the exercise.

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