Step-by-step guide
Posture, Box Breathing, Mantra, and Silence
Sit in a chair or on the floor—assume a position that embodies wakefulness and dignity. For athletes, this means a posture that is established and tall but not stiff.
(2-3 minutes)
Begin here to settle the nervous system. When we tune into the breath, we actually calm down the vagus nerve, which helps innervate all your organ systems
The Method: Inhale for a count of 4, hold for 4, exhale for 4, and hold for 4.
(10 minutes)
Shift your attention to the mantra chosen for you or select one of the Bija mantras provided. Let the sound be the object of your attention. Do not try to push or pull the experience; simply allow the repetition to happen.
Your only job is to notice a thought when it enters the mind and then gently return your attention to your mantra.
(2-3 minutes)
Release the mantra and sit quietly. Like scuba diving, you don’t want to shoot out of the water.
