INSTRUCTIONS🔗

WITNESSING THE GAP BETWEEN BREATHS

DURATION: 35 minutes

Sit in a completely relaxed position. Let your body be completely relaxed.

Step 1: Duration: 5 minutes

Start observing your breath. Start witnessing your breath. Do not increase the length of your breathing. Just witness your normal inhaling and exhaling.

Step 2: Duration: 5 minutes

Next, observe only the breath that goes in. Do not bother about the outgoing breath. Witness only the breath going in.

Step 3: Duration: 5 minutes

Now witness only the outgoing breath, not bothering about the incoming breath. Witness with your full awareness only the outgoing breath.

Step 4: Duration: 5 minutes

Now leave everything else and start witnessing only the gap between the incoming and outgoing breath. Be aware of your breath taking the turn. Be aware only of the gap between the incoming breath and outgoing breath.

Step 5: Duration: 5 minutes

Now be aware of the incoming breath, the gap and the outgoing breath. Be aware of all three. Feel that your whole body is rejuvenated and alive. You are in a silence that is alive and energizing. You are vibrating with high energy.

Step 6: Duration: 5 minutes

Now witness the gap between the incoming breath and outgoing breath. Be aware only of the gap. You may feel you are not breathing at all, witness that feeling also. Step 7: Duration: 5 minutes

Close your eyes and relax. Do not meditate. Just relax. Do not think actively of anything. Just let your mind settle down.

Relax and come out of the high-energy zone slowly. At the end of the five minutes, open your eyes very slowly.