Meditation Techniques

• Sit in a comfortable seated position 
• Hands on your knees, palms facing up
• First 2 fingers together in gana mudra 
• Eyes open if you're in nature (closed in a studio) 
• Breathe in through your nose, out through your nose
• Breathing: Inhale for 5-7 seconds, Exhale for 5-7 seconds. Holding your breath isn't recommended for this meditation. 
• Invite students to focus on their breath and listen to the sounds around them (or to the silence or calming music in studio)
• Starting Meditation: should last for 3-5 minutes. Longer if focus is on meditation.
• Ending Meditation: 3-5 minutes (longer if desired)