Meditation Tools

The Breath of Freedom

Welcome to The Breath of Freedom Meditation. This meditation has five stages and lasts for sixty minutes. Keep your eyes closed throughout the meditation.

Practise in a comfortable and safe place. Do not force your breathing or hold your breath beyond what feels comfortable. If you experience pain, dizziness, breathlessness or physical distress, stop immediately and return to normal breathing.

First stage - 10 Minutes: When you hear the bell, sit in a comfortable position. Allow your body to settle and breathe normally. Simply remain aware of your natural breathing.
Second stage - 10 Minutes: When you hear the bell, remain seated in the same position. Begin breathing out forcefully through your nose while drawing your navel inward. The outward breath and the inward movement of the navel should happen together. Keep your mouth closed and continue at a steady pace without forcing yourself beyond what feels comfortable.
Third stage - 10 Minutes: When you hear the bell, gently lie down on the floor with your legs and arms comfortably spread apart. Allow your breathing to return to normal. Do not control it. Simply watch your breath as it enters and leaves the body.
Fourth stage - 20 Minutes: When you hear the bell, return to a comfortable sitting position. Keeping your mouth closed, breathe in deeply through your nose while drawing your navel inward. Fill your lungs comfortably and hold the breath only for as long as it remains easy and natural. Then breathe out fully through your mouth while allowing your navel to move outward. Empty your lungs comfortably without straining. Continue alternating between breathing in through the nose and breathing out through the mouth. Remain aware of each breath and each movement of the navel.
Fifth stage - 10 Minutes: When you hear the bell, gently lie down again with your legs and arms comfortably spread apart. Allow your breathing to become normal. Do not control or change it. Simply watch the breath entering and leaving your body, and remain attentive to the silence. The meditation ends when you hear two bells. Enjoy the meditation.

Meditation Tools

The Breath of Freedom

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