There are many reasons to meditate regularly. A person who meditates frequently can lower their “real age” over biological age, increase their lifespan, reduce stress levels, increase mental clarity, improve concentration, and maintain a healthy body.
After teaching Yoga and meditation for over 5 years, I have concluded that people are generally too busy to meditate for 30 minutes or more once or twice per day. Most people don’t even have 15 minutes to meditate in a day. They are either super-busy or grow bored with their meditations. This is why I have formulated the ultimate short meditation technique. I call it Microdynamic Meditation or the 7-Minute-Meditation.
Even in this short duration, you can reap great benefit.
To meditate in 7 minutes or less, follow these 4 easy steps:
Stretching: The meditator sits on their right foot with the heel pressing the perineum with the left leg extended. Inhale deeply then exhale while going down to touch the left knee with the forehead. Then grab the soles with both hands. The student should complete this 3 times before exchanging legs. Exchange legs and do it 3 times with the right leg.
Tense and Relax: The student, while seated in a comfortable meditation position with eyes closed, should breathe in slowly, tense every muscle of the body. All muscles from the crown of the head to the toes should be tense, flowing with prana. After holding the breath for a few seconds, the student slowly exhales, gradually releasing the tension from the top to the bottom. This exercise is completed in 3 to 4 cycles.
Serpent’s Breath: The gaze of the eyes are focused very far forward, like six or seven blocks away in the darkness of closed eyes. Neither up nor down, just straight ahead. Imagine the spine as a hollow tube. Slowly inhale through the mouth producing the sound of “aaawww”. As the practitioner inhales a cool sensation ascending from the base of the spine to the medulla should be felt. Pausing for awhile, then the student slowly exhales through the mouth producing the sound of “eeeeee”. During the exhalation a warm descending sensation should be felt. It usually feels very soothing. That comprises 1 cycle.
The inhalation sounds much like a hurricane, and the exhalation produces a hissing sound like a snake. Hence the name, Serpent’s Breath.
The meditator should do 4 complete cycles. On the 5th inhalation, one should hold the breath slightly, then resume by slowly exhaling through the noise.
Hold the Breath: After exhaling the final breath, the meditator should steadily and silently maintain posture without an ounce of oxygen in the lungs. A beginner should hold their breath for 20-30 seconds, intermediate students should hold it for 45-60 seconds, and advanced practitioners for a minute or more. Regardless, when discomfort arises in the chest, lungs or neck, the practitioner should inhale slowly. As one perfects this meditation practice, it is acceptable to lengthen the interval without air in the lungs.
For spiritually-inclined individuals and religious followers, a nice end to this meditation is to sit silently in prayer, thanking the One Great Power.
I guarantee if you practice this technique regularly for a few weeks or longer, you’ll feel the benefits immensely as this meditation is one of the most powerful meditative regimens in the world.