Breathing into the Separate Parts of the Lungs-A Guided Meditation for You

Try this 5-10 minute breathing meditation exercise for instant calm.

Preparation: Sit down comfortably in a chair or on the floor. Keep your back and neck straight. Either close your eyes or keep them open, but in a relaxed and still gaze. 

1-The Inferior Front Part of the Lungs

• ​​Place hands on your abdomen, just under the ribs, with the fingers together.
• Breathe in through the nose, slowly and freely, and out through the nose, slowly and freely.
• Count to three on the inhalation, and to three on the exhalation.
• Guide your breath consciously into your belly.
• Feel your belly slowly rising as you breathe in, and slowly sinking as you breathe out.
• Feel energy and oxygen flowing into the lower part of your body and legs.
• Do this for 3-6 breathing cycles.

2-The Middle Front Part of the Lungs

• ​Place hands on your chest (keeping the fingers together).
• Count to three as you draw the breath deep into your chest, and to three as you exhale the breath out of the chest.
• Feel the inhalation and exhalation happening slowly and freely.
• Feel your ribcage slowly rising as you breathe in, and the energy fizzing out of your chest as you breathe out.
• This strengthens the heart muscle.
• Do this for 3-6 breathing cycles.

3-The Superior Front Part of the Lungs

• ​​Place hands on your collar bones.
• Feel them slightly rising as you inhale, and slowly sinking as you exhale.
• In your thoughts, guide the breath consciously upwards.
• The blood supply to the entire head region is increased.
• All the sensory organs fill with new energy and the powers of concentration and memory are enhanced.
• Do this for 3-6 breathing cycles.

Putting It All Together (Steps 1-3) for a Full Yogic Breathing Meditative Experience

• Letting your hands rest on your lap, or placing your right hand on your abdomen and your left hand on your chest: ​
  • Breathe in deeply and freely, first feeling your belly rise, then your chest, and last your collar-bones.
  • As you breathe out, first feel your belly sink, then your chest, and finally your collar-bones.
• After having practiced this for a while, count to six on each inhalation and exhalation, twice for each part of the lungs.
• Do this wave-like inhalation and exhalation several times over again. Imagine your breath flowing easily into you and flowing easily back out.

Feeling more calm? That's what I thought. 😊

Namaste.