THE OURACLE LIBRARY

Meditation and Breathwork

Simple, time-tested practices: box breathing, coherence breathing, 4-7-8, alternate nostril breathing, loving-kindness, mindfulness of breath, body scan, candle gazing and sound baths.

Breathwork

Box BreathingFour counts in, hold, out, hold
Coherence BreathingFive or six breaths a minute
4-7-8 BreathingA long exhale for sleep
Alternate Nostril Breathing (Nadi Shodhana)Balancing the solar and lunar channels

Meditation

Loving-Kindness Meditation (Metta)Widening circles of goodwill
Mindfulness of Breath (Anapanasati)Resting attention on the breath
Body ScanFeeling the body from toes to crown
Candle Gazing (Trataka)Steady eyes, steady mind

Sound Meditation

Sound BathResting inside layers of resonant tone

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