Meditation Card

Meditation One

The purpose of the exercise is to slow down your inhalations and exhalations. Wear comfortable clothes and turn off your computer or cellphone for a moment. 

Find a comfortable place in your room and sit on the floor in a cross-legged position

Close your eyes and focus on your spine; see that it is upright

Focus on your breathing, keeping your eyes gazing downward in a specific spot and relaxing the eyes

Start creating pauses between each inhalation and pauses between each exhalation for three seconds each

Do ten counts of total breath

Do this little practice for 21 days straight to see positive effects and transformations. 

Meditation Two

Wear comfortable clothes and turn off your computer or cellphone for a moment. 

Lay down on your bed flat on your back; try to use only one pillow to support your head

Bring as much internal awareness as possible, imagining that your whole body is a hololw container where just the breath exists, breathing in and out

Make no effort for five minutes only focusing on your natural breathing and inside your body

This meditation exercise induces deep relaxation, allowing you to wake up free of tension to start your day 


Meditation Three

Wear comfortable clothes and turn off your computer or cellphone for a moment.

Find a regular chair

The back of the knees should fit into the edge of the chair

Relax here for five minutes focusing on your breathing

This exercise will release the tension for the lower back and make you feel great when you wake up in the morning

Meditation Four

Wear comfortable clothes and turn off your computer or cellphone for a moment.

Find an empty wall and lay on your back with your legs up against the wall, keeping them together without tension

Take a deep breath through your nose and emphasize your exhalations

Maintain the position between five to eight minutes

This helps to improve digestion and aids in the relief of stomach cramps for women  

Puno