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4-2-8 Breathwork & Meditation for Monkey Mind

You can break it down into these parts:


Breath should be passive and relaxed, not controlled or forced.

  • Inhalation is quiet and through the nose. Be sure that the breath is diaphragmatic. The motion should be in your abdomen only, not your chest, leaving your shoulders relaxed and still. This should be done for approximately 4 counts inhalation (a count is an arbitrary unit of time based on your comfort).
  • Retention of breath is a pause in breathing. Do not hold your breath like in swimming. It is a more natural state where the air is not being forced, pressured, or controlled; breath is not going in or out.  This should be done for approximately 2 counts retention.
  • Exhalation is done gently and with awareness rather than forcing breath to exit. It is the weight of your muscles themselves that will push the breath out. This should be done for approximately 8 counts exhalation.


After you are comfortable with the breathwork it is important to consciously relax all parts of your body. You have been holding your muscles and organs in a state of tension. Be aware of the tightness in your muscles and encourage them to relax. Move up you body relaxing each set of muscles as you go. Sometimes you will tighten groups up as you relax others; be aware and return them to a state of relaxation. If you need more specifics on this reference Progressive Muscle Relaxation.


By quieting the chatter that is externally impacting you, you give your mind space to share. The mind speaks more softly than the brain because the brain’s job of protecting the physical form and saving you from death takes priority. When the brain is continuously preoccupied with external chatter, the information being held by the mind instead of embodied becomes outdated and stagnated. This meditation creates the space to help you identify and translate the stagnant information from the mind. This allows the stagnant energy to resume flow and transform the unproductive information being held in the subconscious into communicated useful information. Try each of these suggestions for 1-3 weeks to find which works best for you.

Apply Diaphragmatic Breath and Progressive Muscle Relaxation to the entire meditation.

Practice: Using diaphragmatic breath, begin progressive muscle relaxation:

  • Breath in 4 counts, 2 counts retention, exhale 8 counts.
  • Continue relaxing the body as you breath.
  • Clear your mind’s stagnation by returning your brain to silence or a similar method of quieting the conscious brain.
  • Stay in the clear, relaxed, controlled breath experience for 10-30 minutes.
  • Repeat daily for 30 days.

Over time, by creating this open flow of the mind’s information into your consciousness, you will allow for the reconnection of your third eye. Fewer and fewer distracting thoughts will come into your brain as you realize the support you need is coming to you. The thoughts coming in will be the answers or information you have been waiting for. Ideas, concepts, and solutions will all start to appear as needed. You will experience a feeling of peace, relaxation, and confidence in your own purpose to manifest what you need without the feeling you can fail.

Purpose: Reopen full connection of body, mind, brain, energetic system, and spirit.

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