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ACTIVE BREATHING MEDITATION 2

Welcome to the
Active Breathing Meditation

Below is a short description of the process for an active breathing meditation from between 3 and 20 minutes depending on how much time you would like to set aside for yourself. We have also given you a FREE infographic to download and use for quick reference.

Enter your details to the right to download an audio recording of this explanation and around a 15 minute guided active breathing meditation.

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The Process

Start Sitting Up

Start off with three big sighs. Scan the body and mind; begin to release any tension as you become aware of it.Start in lower space – fast and full for approximately one minute.
Move your breathing to the middle space – slow and full for approximately one minute.
Now, move to the upper space – fast and shallow for approximately one minute.

Move to Laying Down

You will now cycle between these three spaces and paces, moving from the lower space first to the upper, complete each cycle with a breath retention as described below.

Breath retention

When ready for the breath retention – fully inhale, fully exhale, fully inhale then relax the exhale and hold at the neutral still point.
Note: the lungs still have about 20% of air on retention (non forced exhale). Hold for one minute, then fully inhale and hold for ten seconds and release the breath and then into the next round.Note: Each round of breathing can go for between one minute and five minutes depending on time.

Session can vary between six to twenty minutes depending on how much time you have.

First round – Lower Space

Bring awareness and relaxation of body and let go of tension.Breath retention (1 minute)

Second round – Middle Space

Bring awareness and feelings of gratitude and love to the Heart.Breath retention (1 minute)

Third round– Upper Space

Bring awareness and clarity into the upper spaces including up to the crown of your head. Allow thoughts to drift in and gently clear out, bring your awareness to the middle of the eyebrows.
Final Breath retention (2 minutes)Notes:If sensations feel like they are too intense give yourself a break with one or two sighs of relief. Then come back to the practice
Feel free to play around with the breath retention times.

Short Cuts To Remember

Space

Lower (perineum to navel)
Middle (navel to chest)
Upper (Chest up to clavicles)

Pace

Fast and full
Slow and full
Fast and shallow

Awareness

Lower Space Awareness:

Bring awareness and relaxation of body and let go of tension.

Middle Space Awareness:

Bring awareness and feelings of gratitude and love to the Heart.

Upper Space Awareness:

Bring awareness and clarity into the upper spaces including up to the crown of your head. Allow thoughts to drift in and gently clear out, bring your awareness to the middle of the eyebrows.