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

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.

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