3 Breathing Techniques To Unite Mind & Body
“The mind is the king of the senses, and the breath is the king of the mind.” -Hatha Yoga Pradipka
It was only until I discovered yoga years ago that I started to learn how to breathe properly. First off, I noticed how much I took my breath for granted. It was years of breathing in second-hand smoke as a child and suffering from depression and weight gain, etc. before I realized there was more to my breath than struggle and strife.
There are so many powerful breathing techniques (Pranayama in Sanskrit) that can treat myriad maladies, from depression to mental clarity, energy levels, and weight loss; the list goes on and on.
3 Pranayama that will help unite you in mind and body:
4-Point Yogic Breath
This breathing technique helps open the channel of the energy of the entire spine (Shushumna) and helps to clear blockages, energy spots along the spine (chakras) and the abdominal region, as well as increasing lung capacity. This technique also aids in weight loss, as you focus on bringing energy into the stomach and lungs.
- Sit up straight in a comfortable seated position
- Place your left hand on your belly and right hand on your chest. Breathe in through the nose, filling the belly first then expanding into the chest second.
- Exhale, starting with the chest and then stomach, creating a rippling wave through the hands as they rise and fall with your breath. The whole torso is breathing belly-chest, chest-belly, creating a 4-pointed yogic breath.
Alternate Nostril Breathing (Nadi Shodhana)
These breathing techniques calm the mind, bringing you sensations of happiness and peace. A few minutes of pranayama per day is best to destress the mind, releasing tension and fatigue. It’s named Nadi Shodhana Pranayama (NAH-dee sho-DAH-nah prah-nah-YAH-mah), as it helps clear out blocked energy channels in the body, which in turn calms the mind (nadi = subtle energy channel, shodhana = purifications, pranayama = breathing technique).
Sit comfortably with your spine erect and shoulders relaxed. Keep a gentle smile on your face and close your eyes.
- Place your left hand on the left knee, palms open to the sky or in Chin Mudra (thumb and index finger gently touching at the tips).
- Place the tip of the index finger and middle finger of your right hand in between the eyebrows, the ring finger and little finger on the left nostril, and the thumb on the right nostril. We will use the ring finger and little finger to open or close the left nostril and thumb for the right nostril.
- Press your thumb down on the right nostril and breathe out gently through the left nostril.
- Now breathe in from the left nostril and then press the left nostril gently with the ring finger and little finger. Removing the right thumb from the right nostril, breathe out from the right. Start 5 to 5 count inhales to exhales and work towards doubling exhale out.
- Breathe in from the right nostril and exhale from the left. You have now completed one round. Continue inhaling and exhaling from alternate nostrils.
- Complete nine rounds by alternately breathing through both the nostrils. After every exhalation, remember to breathe in from the same nostril from which you exhaled. Keep your eyes closed throughout and continue taking long, deep, smooth breaths without any force or effort.
Skull-shining Breath (Kapalabhati)
Kapalabhati Pranayama (kah-pah-luh-BAH-tee prah-nah-YAH-mah) is an intermediate-to-advanced technique that consists of short, powerful exhales and passive inhales. This exercise is a traditional internal purification practice, or kriya, that tones and cleanses the respiratory system by encouraging the release of toxins and waste matter (Kapala = skull, Bhati = light). It helps to cleanse the lungs, sinuses and respiratory system, which can help to prevent illness and allergies. Regular practice strengthens the diaphragm and abdominal muscles.
To begin, sit in a comfortable position where your spine is straight and your abdomen is not compressed. Some options include sitting upright in easy pose, on your heels in hero’s pose, or seated in a chair with your feet flat on the floor.
- Rest your hands on your knees, palms facing down.
- Bring your awareness to your lower belly. To heighten your awareness, you can place your hands, one on top of the other, on your lower belly rather than on your knees.
- Inhale through both nostrils deeply.
- Contract your low belly or use your hands to gently press on this area, forcing out the breath in a short burst.
- As you quickly release the contraction, your inhalation should be automatic and passive — your focus should be on exhaling.
- Begin slowly, aiming for 65-70 contractions per minute. Gradually quicken the pace, aiming for 95-105 exhalation/inhalation cycles per minute. Always go at your own pace and stop if you feel faint or dizzy.
- After one minute of the exercise, inhale deeply through the nostrils, and then exhale slowly through your mouth. Depending on your experience level, you may repeat the exercise.
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How Rose Quartz Can Help Your Meditation Practice
Crystals are among our most abundant gifts from Earth. Yet choosing which one to use can often be a daunting undertaking. Rose quartz is a perfect ally for novices and seasoned gem-lovers alike, as it can be a gateway to greater self-love, compassion, and gentle harmony with the universe.
The vibration of rose quartz is soothing yet highly effective as a powerful transformer! This makes it one of the best meditation crystals, subtly lifting your heart to higher frequencies and reminding us of the importance of self-care. Rose quartz is a must-have for every crystal enthusiast and a great ally for supporting the energetic shifts on our planet.
How to Use Rose Quartz
Spiritual Wellbeing
Rose quartz neutralizes negative emotions, clears toxic attachments, grants clarity on truth and purpose, aids spiritual evolution, and dissipates fear. As we become more aware of the radiance within by knowing the illuminated heart, we can more easily manifest and fulfill life’s purpose. Rose quartz also cultivates unconditional love free of drama and expectations a doorway to inner peace and satisfaction expand as we become aware of the directives of the true heart.
Emotional Health
Rose quartz balances the heart chakra, releases issues of abandonment, depression, jealousy, and low self-esteem. It creates a connection to the highest essence of god within, granting serenity and peace to become who we are. It brings issues to the surface that which needs to be addressed and released, it demands attention be paid to the heart, which brings inner confidence and calm, and it helps us radiate with compassion and sincere love for those we encounter.
How to Use Crystals for Meditation
Meditation is one of the surest ways to inner states of knowingness and bliss. Stepping outside of ordinary reality and feeding the stillness within should be a cornerstone of all spiritual development.
When we add the blessings of crystals to our meditation, we can amplify our experiences, accelerate our growth, and gain an even greater connection to the natural world around us.
Crystals are a living frequency and will naturally help to deeply and honestly heal the spaces we may have been avoiding. As the addition of a crystal can give us perspective, we can learn not to take things so seriously and effectively heal our hearts.
When we bring crystals to our meditative practice, our spaces expand to include the natural elements. Rose quartz meditation crystals can remind us of the love all around us and bring us into more sincere love toward ourselves and others.
Using rose quartz to meditate can help ease emotional disharmony as it reminds us of the gentle love offered to us daily. It further soothes emotional trauma which may keep our hearts closed and can be a blessed ally for calling in greater personal and romantic love.
Implementing Rose Quartz Meditation Crystals
When you need a love refresher or are in deep turmoil and craving ways to feel the abundance of love, this meditation can guide you back to your own inner wisdom. While you can quickly use this as a pep-me-up, you can also deepen your practice by lengthening your meditation to gain even greater blessings.
- Clear your crystal by running it under clean water.
- Introduce yourself to your crystal.
- Lie down in a quiet space, free of distractions. Lying on the floor with a mat is suggested to keep you present during the mediation.
- State aloud your intentions for connection and healing, so the frequency of the crystal can support you there. Speaking out loud also invokes your larger guides and angel to offer their support of your space.
- Rest the rose quartz on your heart. Place it securely for you may be mighty distracted if it slides off when you are deep within.
- Allow yourself to feel the unique energy of the rose quartz. What frequency is it emitting? How does it feel?
- Visualize the soft pink color expanding from your heart, filling up each space with a more resounding sense of peace and love. Let this color and vibration move until it fills all of your body.
- Bathe in the compassion and bliss for several minutes allowing this frequency to re-program your heart, mind, and body.
- When you’ve soaked up all the love vibes, place both of your hands over the stone — this posture is frequent in both kundalini and the Egyptian mystery teachings.
- With your hands on your heart over the rose quartz, allow your breath to be your guide. Breathe in more love, compassion, and peace and breathe out anything that hinders your access to your true heart field. You should begin to feel at one with the frequency of the rose quartz allowing yourself to slip deeper into her generous blessings.
- Say aloud several times: “I am loved. I am love. I am the embodiment of the light within.” Repeat this mantra until you feel electric with its truth.
- When you are complete, gently wiggle yourself back into your body and open your eyes. Thank the rose quartz for her teachings and remind your heart that this is now your highest frequency. Acknowledging this shift will train your brain to lock in this vibration as a constant state of being.
As you practice meditating with crystals, you will discover new pathways and eased access to pure fields of energy. Though this specific rose quartz mediation is for the heart, you may use other crystal allies as they come into your awareness working with other chakra centers and topics as you are guided. The meditation is universal and will help you expand your light, walk your truth, and fuel a world of greater conscious love.
