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(p.84)
The physical nature of breathwork helps drive distractions from your head.

Breathwork is calming, but it isn’t always easy.

In fact, the challenges it brings are part of the process.

I’m sitting on a floor of dried cow dung, which is surprisingly cool.

It’s not comfortable, but it’s not difficult.

My ankles hurt.

God, I hate this, it’s so difficult.

I can’t keep my back straight.

God, I hate this, it’s so difficult.

It’s been twenty minutes and I still haven’t cleared my mind.

I’m supposed to bringing awareness to my breath, but I’m thinking about friends back in London.

I sneak a peek at the monk closest to me.

He’s sitting up so straight.

He’s nailing this meditation thing.

“Find your breath,” the leader is saying.

I take a breath.
It’s slow, beautiful, calm.

(p.85)

My first trip to the ashram was two weeks long, and I spent it meditating with Gauranga Das every morning for two hours.

Sitting for that long, often much longer, is uncomfortable and tiring and sometimes boring.

What’s worse, unwanted thoughts and feelings started drifting into my head.

I worried that I wasn’t sitting properly and that the monks would judge me.

In my frustration, my ego spoke up: I wanted to be the best meditator, the smartest person at the ashram, the one who made an impact.

These weren’t monk-like thoughts.

Meditation definitely wasn’t working the way I had thought it would.

It was turning me into a bad person!

———————————————————————————————————————————

I was shocked and, to be frank, disappointed to see all the unresolved negativity inside myself.

Meditation was only showing me ego, anger, lust, pain - things I didn’t like about myself.

Was this a problem … or was it a point?

———————————————————————————————————————————

I asked my teachers if I was doing something wrong.

One of them told me that every year the monks meticulously cleaned the Gundicha Temple in Puri, checking every corner, and that when they did it, they visualized cleaning their hearts.

He said that by the time they finished, the temple was already getting dirty again.

That, he explained, is the feeling of meditation.

It was work, and it never done.

———————————————————————————————————————————

Meditation wasn’t making me a bad person.

I had to face an equally unappealing reality.

In all that stillness and quiet, it was amplifying what was already inside me.

In the dark room of my mind, meditation had turned on the lights.

In getting you where you want to be, meditation may show you what you don’t want to see.

(P.86)
Breathwork For The Body Mind

As you’ve probably noticed, your breathing changes with your emotions.

We hold our breath when we’re concentrating, and we take shallow breaths when we’re nervous or anxious.

But these responses are instinctive rather than helpful, meaning that to hold your breath doesn’t really help your concentration, and shallow breathing actually makes the symptoms of anxiety worse.

Controlled breathing, on the other hand, is an immediate way to steady yourself, a portable tool you can use to shift your energy on the fly.

— — —
Modern science backs up the effectiveness of pranayama for myriad effects including improving cardiovascular health, lowering overall stress, and even improving academic test performance.

The meditations I present here and elsewhere in the book are universally used in therapy, coaching, and other meditation practices throughout the world.

When you align with your breath, you learn to align with yourself through every emotion - calming, centering, and de-stressing yourself.

Once or twice a day, I suggest setting aside time for breathwork.

Additionally, breathwork is such an effective way to calm yourself down that you feel short of breath or that you’re holding your breath.

You don’t need to be in a relaxing space in order to meditate (though it is obviously helpful and appropriate when you are new to meditation).

You can do it anywhere - in the bathroom at a party, when getting on a plane, or right before you make a presentation or meet with strangers.

Step 1: Find a comfortable position - sitting in a chair, sitting upright with a cushion, or lying down

Step 2: Close your eyes

Step 3: lower your gaze(yes, you can do this with your eyes closed)

Step 4: Make yourself comfortable in this position

Step 5: Roll back your shoulders

Step 6: Bring your awareness to
Calm Balance Ease Stillness Peace

Whenever your mind wanders just gently and softly bring it back to
Calm Balance Ease Stillness Peace

Breathe in for a count of 4 through your nose in your own time at your own pace

Hold for a count of 4

Exhale for a count of 4 through your mouth

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