Breathe in through the nose for 4 seconds, hold at the top for four seconds, breathe down your nose four seconds, hold four seconds….repeat the cycle 10 times…gently…so very gently.
Let all worldly experience dissolve in the well of the spiritual heart, just below the sternum.
Be at Peace.
Nigel Lott


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In the quiet between heartbeats a whisper calls you home, you are not broken you are becoming. These threads of silence and sound are letters from the threshold, offerings from the edge of stillness. Nigel  TEA AND ZEN - MAIN LIBRARY



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