Meditation for Internal Nourishment

1. Sit comfortably with the spine straight, and close your eyes.

2. Apply Neck Lock by lifting the chest and pressing the chin lightly into the hol-low of the throat.

3. Connect the tips of the thumb and index finger of each hand, and rest the back of the hands on your knees.

4. Inhale deeply. Exhale, and at the end of the exhalation apply the Root and Diaphragm Locks for a few seconds by contracting your rectum, sex organs, abdomen, and diaphragm.

5. After a minute, discontinue the Root and Diaphragm Locks at the end of each exhalation. Simply meditate on breathing into the Hara (lower abdomen).

6. Continue for two more minutes. Be sure to keep your spine straight. Focus on your breath. Gently control your respiratory system, making each breath grow longer and deeper. Breathe out any tensions you feel restricting your lungs from moving fully and naturally. Feel your mind clear with each breath.

Notice the resistance your mind creates: the barriers of judgment and analyzing that it comes up against. Take several deep breaths and let go of the barriers. Breathe deeply and gently, as if you are breathing love in. Hold the breath at the top of the exhalation, feeling its fullness. Exhale smoothly, feeling the goodness of the breath energy circulating throughout your body.

If you meditate on the breath in this way as much as possible it will increase your effec-tiveness in life. You can do it any time, even when you're occupied with your daily activi-ties. Put your attention on your breath for a few moments and feel the benefits it provides.
© Copyright 2014 Michael Reed Gach, Ph.D.
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