Hi Reader,

After over 40 years of teaching meditation and breathwork, I've witnessed the evolution of our practices alongside the shifts in our daily lives. In the past, I would guide newcomers to begin with a solid five minutes of meditation. However, in our fast-paced world, I’ve found that even three intentional breaths can be a powerful starting point.

The Importance of Intention: The key to truly benefiting from these practices is to start with intention. Make breathing a part of your daily routine—no matter how brief.

Getting Started: Find a straight-backed chair where your back isn't resting against the backrest. Sit comfortably, with your hands on your knees, palms facing up. Close your eyes and ground yourself—feel your bottom on the chair and your feet on the floor.

Introducing Box Breathing: Begin with Box Breathing: inhale for 2 to 3 seconds, hold for the same duration, exhale for 3 seconds, and hold again. Repeat this sequence two more times. Aim for three rounds total. Feel free to extend your breath counts to 4 or even 5 seconds as you become more comfortable. Focus on the sensations of your breath: the air entering and leaving your nose, your stomach expanding and contracting.

Remember, if thoughts arise, acknowledge them without judgment, and gently return to your breath. You don't need to sit cross-legged on the floor—this can restrict your energy flow.

Consistency is Key: Start this practice once a day, whether it's in the morning or just before bed. The most important thing is to start.

For guided sessions, you can meditate along with me on Vimeo: Meditation Recordings. Click the box below.

Let’s embrace this journey together, one breath at a time!

Your weekly practical tip

Create Your Breath Space

Designate a quiet spot in your home for breath-work. Add calming items like a candle or plant, and set a daily reminder to practice your meditation and breathing. 🌬️

If you are new to meditating let me know how you get on.

With warmth and Munay,
Jamie,
The Sacred Captain