This breathing technique is a very relaxing method and can be used as a quick stress reliever or for deepening your meditative state.

Sit comfortably in a chair or on the floor. Place your right hand over your heart, and place your left hand over your abdomen, just below your belly button. Rest your hands lightly, not firmly. You may reverse the position of your hands if you prefer.

Take a slow deep breath and concentrating on feeling the breath entering and filling you as you inhale. First, feel your right hand over your heart, rising as your chest fills with breath, then feel your left hand, over your abdomen, rising as the breath fills your abdomen.

As you exhale slowly, feel your left hand sinking as the breath leaves your abdomen. Feel your right hand moving as the breath passes again through your chest.

Continue to breathe this way for several minutes.

As an addition to this method, try paying attention to your heartbeat beneath your hand while you perform this breathing technique. Notice how it gradually slows as your body becomes more relaxed.

We recommend that this technique be used in conjunction with the Insight CD for relaxation, stress reduction, deep meditation, and many other benefits.