Rejuvenation Meditation

After three big breaths blown out like a candle, you close your lips and breathe only through your nose. Your inhale flows straight into your exhale, and the exhale straight into the next inhale, with no pause between. The aim is a smooth, even rhythm that you then slow down as far as stays comfortable.

It comes right after the three big breaths, as you close your lips and settle into nose-only breathing. It gives your mouth a simple resting position for the circular breath. Later, the session also invites your tongue to relax and widen inside your mouth.

You imagine a wheel inside your belly. Every inhale lifts water from the bottom to the top, and every exhale brings it back down. With each turn you send that energy to a new area: thighs, lower legs, feet, torso, shoulders, arms, hands, neck, jaw, head and face.

As you focus on each area, you may notice a fine vibration or tingling. The meditation describes it as a sign of your cells rejuvenating and says it can grow more pleasant as you relax. If you don't feel it, you simply keep noticing whatever sensation is there.

Near the end, you feel your whole body at once. If one area registers less, you bring your attention there and imagine more of the energy circulating into it. Then you notice whether that part can relax and release a little more.

The closing line reminds you that at any moment you can return to turning the water wheel and tap your reserves of energy. You don't need the audio for that. A few slow, circular nose breaths while picturing the wheel is the idea.