WEEK ONE
DAILY PRACTICE
17 Minutes Total
Tune In: “Ong Namo Guru Dev Namo” x 3
11 Minutes: of One Minute Breath
3-5 Minutes: Relaxation (seated or relaxed on back)
Close: Chant Long “Sat” and Short “Nam” x 1-3
How to do One Minute Breathe:
Sit in a comfortable position with the spine tall. Through the nose, inhale, hold and exhale the breath for equal amounts of time. For example inhaling 6 seconds, holding for 6 seconds and exhaling 6 seconds. Breathing slowly and constantly. Slowly build to inhale for 20 seconds, hold for 20 seconds, exhale for 20 seconds. Mentally focus on the counting and breathing. When you get distracted bring your attention gently back.
Tips: To start, make yourself very comfortable. Have a shawl on that you can remove without exertion if you get warm. Be very still. Inhale slowly and steadily, filling your lower abdomen, your stomach area, going up to your lungs and then all the way up the chest. Lock the breath once you fill your upper chest. Hold. Then exhale, slowly gently and steadily. At the end of 20 seconds gently reverse to an inhale and begin again.
WEEK TWO
DAILY PRACTICE
25 Minutes Total
Tune In: “Ong Namo Guru Dev Namo” x 3
Lung Opening Exercises: Pick three exercises - one from each group - and do each for 2 minutes - have slight rest in between (exercises below)
11 Minutes: One Minute Breath
3-5 Minutes: Relaxation (seated or relaxed on back)
Close: Chant Long “Sat” and Short “Nam” x 1-3
WEEK THREE - SIX
DAILY PRACTICE
30 Minutes Total
Tune In: “Ong Namo Guru Dev Namo” x 3
6 Minute: Continue Lung Opening Exercises. Do the same 3 exercises from Week Two for two minutes each
3-5 Minutes: Breath Expanding - pick ONE of the following three:
Breath of Fire
Eight Stroke Breath for Energy and Stress Release,
Ten Stroke Breath to Experience the World Beyond
Descriptions Below
11 Minutes: One Minute Breath
3-5 Minutes: Relaxation (seated or relaxed on back)
Close: Chant Long “Sat” and Short “Nam” x 1-3
Note: If the practice is booming too long for your schedule - continue the practice as in week two.
Breath of Fire
Sit comfortably with a straight spine. Lift the chest to make more space in the solar plexus and navel. Push the breath out the nostrils by pulling the navel in, relax the navel to inhale through the nostril.
Continue this rapid inhale and exhale through the nostrils at an even pace. Keep the face relaxed.
Eight-Stroke Breath
for Energy and Stress Release
Sitting in easy pose in a comfortable meditative posture, with a straight spine, keeping your chin in, and chest lifted, close the eyes and bring your focus to your breath.
Inhale through the nose in eight equal strokes. Exhale through the nose in one long stroke.
To finish, inhale as you stretch your arms straight over head. Hold the breathe for 5-10 seconds. Exhale and repeat this breath hold for 15-20 seconds as you roll your shoulders. Exhale. Repeat the breath hold one last time for 15-20 seconds and roll your shoulders as quickly as you can. Exhale and sweep the arms down to relax.
Ten-Stroke Breath
to Experience the World Beyond
Sitting in easy pose with a straight spine, open the hands and split the fingers in a “V” with your index and middle finger together, and your ring finger and pinky finger together. Keeping the thumb straight out. Elbows are bent, palms face forward, and your hands are at shoulder level. Press shoulder blades together and keep them parallel to each other. Eye gaze is down, looking at the tip of your nose.
Inhaling through the nose in ten equal strokes, about 2 strokes per second. Exhale through the nose in ten equal strokes, keeping the same pace andlength as the inhales.
To finish, inhale as you stretch your arms straight over head. Hold the breathe for 5-10 seconds. Exhale and repeat this breath hold two more times.
Exhale and sweep the arms down to relax.