Breathing & Meditation Techniques

Breathing and meditation techniques help you to relax and focus. These techniques may be difficult to do at first, but with discipline and sustained practice, you may start to sense improved overall wellbeing.

Mantra Meditation

In mantra meditation, you mentally focus on a mantra -- a special sound -- to keep your mind steady. Soham meditation and transcendental meditation are two examples of mantra meditation. Practice soham mantra meditation by sitting with your eyes closed and mentally repeating the syllable "so" as you inhale and "ham" as you exhale. Keep your mind focused on the mantra and the breath.

Mindfulness Meditation

Mindfulness meditation consists of simply sitting and focusing on the breath. This technique is designed to help you learn to control your mind. To practice mindfulness meditation, sit and focus on your breath. Every time a thought comes up, be aware of it and label it "thinking" but don't start engaging it. Let it go and bring mental focus back to the breath. Rinpoche recommends starting with short, five- to 10-minute sessions of meditation.

Complete Breath

The complete breath, a basic yogic form of breathing, promotes relaxation and exercises the lungs. For this breath, inhale the air to the lowest portion of the lungs first, engaging the diaphragm to fill the lungs completely with the least effort. It will look like your belly is sticking out. Fill the middle part of the lungs next and push the ribcage out as you fill the chest. Exhale the air the opposite way you inhaled.

Kapalabhati Breathing

Kapalabhati breathing cleans your lungs with a forceful exhale meant to bring out any pollutants from the lungs. It may also leave you with a feeling of deep relaxation. In this breath, focus on your exhale by forcibly drawing your diaphragm in. Repeat 20 to 40 rhythmic exhales. The inhale will happen automatically. After the set, take a deep breath and hold it. Then breath slowly for a few moments and repeat kapalabhati once more.

Anuloma Viloma

Anuloma viloma works to calm the mind and balance both sides of the brain by alternating breathing from the right and left nostrils. Cover your right nostril as you inhale through the left. Hold your breath and then cover the left as you first exhale through the right and then inhale through the right. Hold your breath again before covering the right and exhaling through the left. Repeat three to nine times.