Inhale through your nose and bring your breath to your lower dan tien (just below the belly button). Avoid breathing with the upper chest, which is a result of stress and tension. Rather, draw your breath or chi down to the lower dan tien so that your lower abdomen expands outward. Hold your breath and count to three. As you breathe in and hold the breath, you will feel warmth gather. Exhale your breath through your nose and contract your lower abdomen. Repeat this two or three times until you feel comfortable with it. As you manage this and become more relaxed and open, try to take slower and deeper breaths. Lengthen the exhalation so that you can increase your inhalation. Hold your breath at the dan tien and extend your counting to five, then seven, then nine and so forth.

Focus on your breath and feel it slowing down. When you are very quiet and very in tune with your body, you start to hear your pulse. Listen to your heartbeat. When you slow down the breaths, you will find your heartbeat similarly slows down. Elongate your spine and relax your muscles. As you go deeper into this tranquility meditation, you’ll find it very natural to contract the perineum as you inhale. Make sure you relax it when you exhale.

You know you are doing this meditation correctly when your breathing and heart rate slow down. You will feel warmth at your perineum and in your dan tien. In your mind’s eye, you will see colors and lights. Your face flushes pink and your mind becomes devoid of thought. The only thing to focus on is your breath, your heartbeat and perhaps the white energy you start to see in your third eye. This means the mind/body/spirit circuit is activated and energy is circulating throughout all of the meridians. 

Though the tranquility meditation is a foundation for other meditation techniques, it is highly beneficial on its own in providing the calmness and clarity you greatly need in your busy life.