21. 1-2-4 Consciousness Breathing Rhythm

Breath directly influences the stability of your perceptual field. When your breath is in motion, subtle etheric movement is present throughout your system. When the breath is intentionally held out, that movement quiets, allowing consciousness to settle, deepen and organize.

This practice is adapted from the Vesica Institute Essentials and Practices of Spiritual Science course, derived from a Rosicrucian breath practice developed by Rudolf Steiner. It uses a precise breathing rhythm to temporarily reduce sensory and energetic fluctuation so that awareness can stabilize at your center of perception. As movement decreases, coherence increases. Many people notice a heightened sense of clarity, stillness and internal presence during the breath-hold phase.

Over time, this practice trains your system to become attuned to vibrational information beyond the five senses, increasing neutrality, clarity and discernment.

Equipment needed: 

• A quiet, seated space
• Chair, cushion or meditation posture that allows your spine to remain upright without strain

Instructions:

1. Sit or lay in a comfortable position where your alignment is neutral vs slouched. You may refer to the Body Positional Set Up for more information.
2. Begin by establishing the breathing rhythm:  
   1. Inhale for 3 seconds 
   2. Exhale for 6 seconds
   3. Hold the breath out of your lungs for 12 seconds
   4. Place your attention solely on the sensation of breathing. Allow your mind to remain quiet and receptive.
   5. Continue this rhythm for 7 cycles or longer until it feels natural and unforced.
3. Once you become comfortable with the rhythm, during the breath held out, gently bring your awareness to the point between your eyebrows, slightly inside your skull. This third eye center is associated with inner observation and orientation to realities beyond the traditional senses.
4. While holding the breath out, internally contemplate the phrase “I Am.”
   1. Sense presence itself rather than thinking about the words. Allow awareness to stabilize without effort.
   2. Repeat this process for 7 full breath cycles, meaning you focus on “I Am” at the brow during the held-out phase seven times.
   3. At the completion of the final cycle, remain still for a moment and observe how your system feels. Notice changes in clarity, steadiness or internal organization within your physical body, emotional state, mental field and/or energy system

Perform 1-2 sets of 7 cycles, 1-3x/day for 7 days and then as often as desired. *Unless otherwise directed

• Optionally, use your testing technique to determine your optimal frequency and duration to perform.