Today in my Kundalini calendar with quotes and thoughts from Yogi Bhajan, there was this invitation to do this One Minute Breath Meditation. I am actually already doing it for the last 55 days, more or less, as a part of a Kriya I am doing everyday for 90 days. I just do a 3 minutes of it daily but it is quite powerful and interesting. Especially now that I can almost do the whole 200 seconds for each part.
“When you practice one breath a minute, then you become Pavan Guru—you become the light and knowledge of the prana, and then you know the Universe, the Universe knows you.”
-Yogi Bhajan 7/26/96
This is how you should do it:
Sit in a meditation posture. Spine straight, neck a bit pulled in. Breathe normally for a few seconds. Try to relax. Then you can start: inhale for 20 seconds, hold your breath for 20 seconds, exhale for 20 seconds. If you cannot do it for 20 seconds, try doing it for 10 seconds each. The important things here is do it the same amount of time for each part of this breathing meditation. And after a while try to go up til you reach the 20 seconds.
“Twenty seconds to inhale, twenty seconds to hold, twenty seconds to let it out. It takes one minute. And if you just practice eleven to thirty-one minutes, your blood itself will become a warrior against disease.” -Yogi Bhajan
You can do this meditation for 3 minutes, 7 minutes, 11 minutes, 31 minutes or 62 minutes.
In Kundalini we always start with a mantra Ong Namo Guru Dev Namo, chanted 3 times with hands in the prayer pose. And we close with a long Sat and a short Nam at the end.
The Benefits of This Meditation:
- It improves the cooperation between the brain hemispheres.
- It calms you down, your anxiety, fear and worries.
- It opens you to one’s presence and the presence of spirit.
- It helps to develop your intuition.
“If you want things to be done for you so you don’t have to do anything, then you must breathe from one to five or six breaths per minute. If you can practice that, then you can attract the Universe to you. It is no secret. It’s a simple thing. The longer and deeper your breath is, the more your psyche attracts everything to you—it’s a way to prosperity.” -Yogi Bhajan
Source: 3HO. There you can find more info on this Meditation.