Murccha kumbhaka (pronounced MER-chah koom-BHAH-kah) focuses all your attention and energy on your third eye, which is the chakra, or energy center, located between and just above your eyebrows on your forehead. (For more on this and other chakras, see Chapter 20. This exercise produces a focused, blissful feeling.
1. Gently and slowly inhale, then hold your breath.
2. As you hold your breath, concentrate on the spot on your forehead about an inch above the place exactly between your eyebrows, called the third eye.
3. Hold your breath for as long as is comfortable, while staying focused on the third eye.
4. Exhale very slowly through your mouth, staying focused on the third eye.
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