Synchronization Meditation

Sit with spine erect. Raise the hands up in front of the chest  at the heartcenterlevel, palms facing the torso and fingers parallel to the ground. Place the palm of the right hand on the back of the left hand. Join the thumbtips and point them up. Balance the arms so the shoulders are relaxed and the forearms parallel to the ground. Keep the eyes 1/10th open. Inhale deeply through the nose and hold for 10 seconds. Then exhale completely as you pull in the navel center and hold the breath out for 10 seconds.

Continue this breathing pattern for 11 minutes. (You can also practice it for just 3 to 5 minutes to quickly switch on this capacity.)