Meditation Collection
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4/8 Segmented Breathing Meditation

With segmented breathing we divide the inhalation and exhalation into several equal parts, with a slight suspension of the breath separating each part, and with a distinct beginning and end onto each segment. This stimulates the central brain and the glandular system in different ways.

instead of inhaling in one smooth motion, we break the breath up into segmented sniffs. Try not to collapse or squeeze the nostrils in on the sniff, or pull the breath too deeply into the lungs. the goal is for the breath to strike a relaxed, yet focused area in the nasal passage to stimulate a particular set of nerves. Keep the nostrils relaxed and direct the attention to the feel of the breath further along the air passages and to the motion of the diaphragm.

4 Parts in : 8 Parts Out calming, unblocking, letting go

Meditation Instructions


Sitting on the floor or chair. Spine straight.


Eyes closed and focus on the 3rd eye  between the eyebrows and up one inch. (This activates intuition.)


Hands in Gyan Mudra
thumb tip touches index finger tip and the other fingers are straight
(Gyan mudra stimulates the ability to understand your inner knowledge and wisdom which invokes receptivity and calmness.)


In-hale in 4 segments – with the slow mantra Sa Ta Na Ma – 4 parts.
Exhale in 8 segments – with fast Sa Ta Na Ma Sa Ta Na Ma– 8 parts.

[Inhale and exhale into little sniffs. The breath pattern is meant to relax you and stimulate particular nerves which activates the vagus nerve.  The vagus nerve supports the nervous system.]


Sa Ta Na Ma also known as Panj Shabd, is a mantra that balances the hemispheres of the brain and creates a deeper understanding of Self. Thinking or chanting this mantra allows a deeper intuition.


Inhale deeply three times and sit quietly for 2-3 min. and notice the experience you created, experience you.

KRI Teaching

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