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Three Breath Meditation

Topics The Power of Breath Awareness Conscious breathing stimulates the parasympathetic system, directly counteracting fight-or-flight responses Engages the vagus nerve, measurably reducing stress hormones like cortisol Improves self-awareness, emotion recognition, and bodily energy awareness Acts as foundation for spiritual growth and self-realization (referencing Yogananda's Self-Realization Fellowship) Breathing pattern: inhale through nose for 4 counts, exhale through mouth for 5 counts Three-Breath Meditation Technique Designed for hourly practice to maintain awareness throughout the day Step 1: Inhale, check mind state (e.g., spinning, worrying); exhale, relax around thoughts Step 2: Inhale, check emotional/heart state and mood; exhale, relax around feelings Step 3: Inhale, focus on present moment and immediate task; exhale, relax into next action Aims to improve emotional regulation, decrease time in difficult states, and connect actions to life purpose Can be triggered during moments of anxiety or when pulled into difficult emotions/discussions Releasing Samskaras and Traumas Awareness opens the door to natural healing of imperfections and blockages Exhalation viewed as a tool for releasing trapped energy and old traumas Encouraged embracing pain that arises during meditation as part of the healing process Emphasized ceasing to take on new blockages and traumas Noted that pain often emerges when we stop holding onto it, making it tempting to avoid Maintaining Meditative State in Daily Life Life described as a "distraction" from the ever-available meditative state Regular practice key to accessing meditative state more easily and consistently Three-breath technique applicable in moments of anxiety or difficult emotions Goal: to live in a constant state of awareness, becoming an "agent of peace" Recognizes that life will always present difficulties, but we can grow our "spiritual immune system" to handle them more productively