Hopefully you are getting good at doing your spinal breathing meditation. In part two we added the third eye focus to the practice. You may have noticed it made it a little more difficult to maintain your focus on the spinal nerve. That is to be expected and with continued practice it will become easier for you to do. The whole idea of adding to the practice is to boost your focusing abilities. By gaining control over your focus you become better at directing it. In part three we are going to add the awareness of our breath. Become aware that on the intake the breath is cool and on the exhale it is warm. The breath is an important aspect of meditation and often times overlooked. By gaining this awareness we will be turning up our focus even more. As you bring in your breath sense the feeling of the cool air as it enters your body. Fill your entire stomach and then allow the breath to rise up into the chest. Hold the breath temporarily at the top of the inhale. Next comfortably release the breath feeling the changed warm temperature of the air. Don’t forget the most important part of the practice is to never lose site of the spinal nerve canal. So now we are focused through the third eye on the spinal nerve canal while we are feeling and sensing the cool air in and the warm air out. Remember this is a cumulative meditation and it could take months or even years before the full affects of it are achieved. One thing that will be noticed right away is a calmer more focused sense of being. You will know that what your are doing is good for you and you will want to continue. I encourage you to try your best to do the meditation in the morning and evening if possible. The whole process only takes 5-10 minutes each time and it is important to take some quiet no thought time before finishing up.