Meditation for a Calm Heart is a breathwork exercise suitable for beginners and seasoned practitioners alike. By bringing awareness to the breath, we notice our emotional and physical state — what we’re feeling and where we’re feeling it in the body.
If you find yourself feeling angry, nervous, or anxious, practice this breathwork exercise for 3 to 31 minutes until you’re able to relax and respond to the current situation with ease.
Sit in a comfortable position.
Close your eyes.
Pull your chin into your chest comfortably.
Place your left hand on your heart center.
Touch the tip of your index finger on your right hand to the tip of your thumb.
Raise your right hand as if in a pledge. Relax your elbow.
Concentrate on your breathing.
Inhale slowly and deeply through the nostrils. Inhale completely and hold the breath, lifting the chest slightly.
Hold your breath for as long as you can. When you’re ready to exhale, exhale smoothly, gradually, and completely. Hold the breath out for as long as possible.
Continue this pattern of long deep breathing through the nostrils. Inhaling, holding the breath, exhaling holding the breath out.