The (1:4:2) Healing Breath, Cont.

The first exercise is the l:4:2 proportioned breath control, the so called 'Healing Breath.'

Since the value of a ratio is unchanged if all terms are multiplied by the same number, we will multiply the l:4:2 ratio by 4, yielding 4:l6:8.

In a quiet place in which distractions are at a minimum, begin by sitting erect but relaxed in the full lotus posture (see instructions below). If full lotus cannot be easily accomplished, half-lotus or any posture which will not disintegrate into slouching may be taken.

If possible, light incense that has a pleasant and subtle fragrance. (Five and dime store incense generally gives a ten dollar headache. The best places to purchase incense are oriental specialty shops and religious books and supplies shops.)

Gently closing your eyes, repeat a one-line prayer or mantra three times. Anything simple will do. "Lord, help me to know you." "I take refuge in the Buddha." "Om."

Begin the exercise by expelling all air from your lungs. This is accomplished by slowly contracting the abdominal muscles. As you empty your lungs, imagine that you are trying to force your navel back against the spine.

1. Begin the breath cycle by inhaling to the count of 4. Each count should be one second long. Imagine that your body is a bellows. Your nose is the nozzle and your abdomen and spine are the handles. To fill the bellows to capacity it is necessary to pull the handles apart. You therefore thrust out the abdomen as you inhale. Strive to make absolutely no sound as you do this. As you inhale, your shoulders will tend to rise, the muscles becoming taut due to the exaggerated inflation of the lungs.

2. Retain the air in your lungs for the count of 16. (16 seconds)

3. Exhale in two parts. First, to the count of 4, simply allow the air to seep out of your lungs effortlessly as your shoulders relax and drop. Second, to the count of 4, contract all of the muscles of your abdomen forcing out all the remaining air - as if closing the bellows.

As you exhale, imagine that there is a small plume a couple of inches in front of your nose. Your exhalation must be so fine that it does not ruffle this feather. 4. Immediately repeat the cycle, inhaling to the count of 4.

Some people find it easier to count using foreign words that have no 'left-brained' familiarity. The Hindu words Puraka (filling), Kumbhaka (pot full), and Rechaka (emptying) or the Japanese words hitotsu (one), futatsu (two) and mittsu (three) may be used with additional beats added as required. In other words, the 4-count inhalation would be Pu - ra - ka - dedum.

After ten breath cycles are performed the exercise is finished. Although other forms of meditation should not be attempted until the healing breath is mastered, hatha yoga or tai ji quan are definitely beneficial... just so long as you don't "perform" the exercises as if you had an appreciative audience. In short, your ego may not be permitted to intrude into the process.

Holding the breath for sixteen seconds can be difficult for some people. Therefore, if you cannot hold your breath for the count of sixteen, you should try to hold it for twelve and when you accomplish this with ease, you should try to reach sixteen. If you cannot hold your breath for the count of twelve, you should try eight or even four and then work your way up.

Your attitude should always be that you have the rest of your life to master the exercise. The Healing Breath is more than a preliminary exercise. It is a valid meditation technique in and of itself. Therefore there should be no rush to master it. After a person masters one level, he simply multiplies the proportion to increase its difficulty. So, why be in a hurry?

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