- Sit with spine straight in a chair or cross-legged. Place your hands at the center of your chest, tips of the thumbs and each finger touching the corresponding fingers on the opposite hand. Fingertips are pointing upward. There is space between the palms.
- Look at the tip of your nose* and inhale for 5 seconds. Hold for 5 seconds. Exhale for 5 seconds. Practice for 11 minutes.
- To end, inhale, hold the breath for a few seconds then exhale and relax.
This meditation is useful for dealing with stress, difficult relationships, past family issues and unresolved emotional conflicts.