BREATH CONTROL & VISUALIZATION
I've included the 4-11 cadence again. The visualization can be added after the cadence is pretty automatic. It's below. This one is open the upper chakras, from the heart to the crown.
BREATH
This one will greatly oxygenate your brain and body. This one's simple, anywhere, anytime, any position but preferably sitting comfortably, you inhale as deeply as you can to the count of 4, then without pause exhale as completely as you can to the count of 11, then without pause inhale to the count of 4, exhale to 11. Do 10 sets of this every day, then after a few days, do 20 sets of it. Do this every day until you have the cadence down. Spot check yourself. Go without counting on several in a row, and then bust a move on yourself and add the counting to see if your cadence is still there. Get this cadence nailed. Don't do any simultaneous visualizing until you have the cadence nailed.
VISUAL
On the in-breath, you see the brilliant Sun over your head. See it just as bright as you can imagine it.
On the out-breath, you take the brilliant rays into your crown and run them down the spinal column to about the level of the heart chakra.
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