1. Energization. Practicing the Energization Exercises before you sit to meditate will also significantly increase the quality of your meditations. Whether you’re feeling sleepy or too restless, the strong, inward flow of energy created by these exercises will help you to overcome these obstacles.
2. Breathing Exercises. Keeping alert and totally present during your Hong-Sau practice can be challenging. At times your mind may seem out of control, racing off in many directions at once.
The two breathing techniques that precede your practice of Hong-Sau, Tensing and Relaxing and Regular Breathing, are great for calming your body and mind, and getting you started in a dynamic way. If you find that you are restless before, or even during Hong-Sau, you may find it advantageous to practice these preparatory techniques for a longer period of time.
3. Move Your Forefinger. Try bringing the forefinger of your right hand slightly toward the palm as you inhale and relax it back as you exhale. Doing this will help you stay focused on the breath and the Hong-Sau mantra.
It may help you to imagine that your inhalation is drawing your right forefinger upwards, and during your exhalation, the breath is gently blowing your finger back. (You can make the finger movements very small. And remember, you are just observing the breath, and not controlling it in any way.)
Start a New Meditation Practice or Inspire Your Current One
The 10-week Lessons in Meditation online course is designed to provide in-depth instruction in scientific meditation techniques that bring more peace, deeper relaxation, and focused concentration to every area of your life, regardless of outer conditions.
These techniques are based on the teachings of Paramhansa Yogananda, author of Autobiography of a Yogi.