It is recommended that you practice sitting breath meditation whenever you feel stressed or emotionally overwhelmed.

The Practice

• Adopt a comfortable position to sit in a quiet and peaceful place. You don’t have to keep your back ramrod straight, just make an effort to maintain good posture throughout the session.
• Do not stress as that would be counterproductive to the benefits you are trying to reap from your practice.
• Close your eyes and rest your palms either on your knees or in your lap.
• Allow yourself to simply become aware of your body and mind. If you can feel tension anywhere, then gently suggest that body part to relax. As you bid the tension leave, say, “I relax my ____. My _______ is completely relaxed.”
• Take a few deep breaths and allow yourself to feel completely centered and grounded. As you take the next breath, focus on how the air is entering your nose.
• Imagine that the air that is a refreshing green in color. Feel how the air touches your nostrils.
• Visualize the air passing through your lungs and spreading to every organ of your body. Every organ, every body part this fresh, green– colored air touches turns vibrant and healthy.
• Now, imagine that all the negativity and blockages inside you are present in small debris of brown color. Collect them together and, with a deep exhalation, release them out.
• Practice as many rounds of this meditation as you like. Notice how your stomach and chest expand each time you inhale fresh air and notice how your chest and stomach contract upon each exhalation.

Please refer to the book for more details on this activity.