Mind-Body Ritual #1: Conscious Breath

Seated upright in chair or cross-legged on floor cushion. You also could do this while meditative walking.

5-6 second INHALE through the nose

1-2 second brief pause

5-6 second EXHALE through the nose

1-2 second brief pause

Develop a natural breath cycle. Generate awareness of the breath to settle into the Now moment. Consciousness.

Find a relaxed position where your spine can obtain a neutral, upright posture

First, take a breath in through the nose and feel your lungs expand (5-6 seconds)

Briefly pause at the top of the inhalation (1-2 seconds)

Naturally release the breath in a controlled, steady fashion (5-6 seconds)

Briefly pause at bottom of exhalation (1-2 seconds)

Repeat from the beginning inhalation and follow through with the breath cycle

Allow your breathing to become full and natural

Develop a natural rhythm that feels good to you (heart rate is slow and relaxed and it does not feel too straining)

Practice breathing in this organic way throughout the day (i.e. driving your car, reading at work, walking, listening to others speak, etc.)