MEDITATION FOR STRESS RELIEF AND IMPROVING SLEEP                                                                                                                                           EI 03-17-2009

This breath meditation is especially useful for dealing with stress.  Internal stress created by a split in ones desires, expressions and intentions can be relieved through consciously metering the breath.  Stressful relationships as well as past family issues can be cleared with daily practice of this meditation.  Purposefully controlling the breath pattern increases the ability to see things from a place of neutrality.  Mindful neutrality gives us the space and perspective to see our life and relationship issues globally and integrate them with who we know our self to be. 

The hand position brings a balance to the elements in and around the body giving you a stable platform from which to direct your life and relations.  The eye focus stimulates the pituitary gland alerting the body and improving its blood chemistry.  The mental concentration applied to the full breathing within the timed rhythm resets the neural network allowing a fresh and uncolored view of our current place in life.  All in all this meditation gives us the power to release the past and renew our focus toward happiness and joy.

Sit either in an easy cross-legged position or upright in a chair with the feet flat on the ground ankles uncrossed.  Be sure to keep the spine erect while remaining relaxed. 

Put your hands at the center of the chest with the tips of the thumbs touching each other and the fingers touching the corresponding tips on the opposite hand. The elbows relaxed comfortably down, the palms remain separated ending up six to eight inches in front of the sternum.  The fingertips are pointing upward. 

Look at the tip of your nose.  Focus the eyesight on the front sides of the nose toward the tip and continue this focus throughout the meditation.  Be sure to keep the head upright as if you are looking straight ahead and be mindful not to drop the chin forward rather slightly tuck it straight back creating a firm neck posture with a straight head.  You may feel a pressure in the forehead at the root of the nose, don’t be alarmed.

Breathe four times a minute:  inhale 5 seconds, hold 5 seconds, and exhale 5 seconds.  Continue this conscious rhythmic breath for 11 minutes or until you feel relief from the stress.

To finish hold the body posture and inhale maximum closing your eyes.  Hold this breath comfortably for 15 seconds and then fully exhale, inhale maximum again and hold the breath for 15 seconds without choking it off and then fully exhale.  One last full inhale holding the breath and tighten the spine, arms and fingers for 10 seconds and then release the breath, tension and posture and sit still for a few minutes to enjoy the renewed state of being you are in.

Do this when you can sit for a few minutes upon completion.  Don’t try to jump up and run into your life immediately.  This meditation can be done at any time of the day, every day!

Note: These practices come from ancient teachings and have been done for centuries. Anyone who uses these techniques does so understanding that The Elevation Institute makes no claims or guarantees as to their effects. We neither diagnose nor prescribe medical or psychological care, advice or treatment.

This meditation was originally taught by Yogi Bhajan in 1984.