The Floating Feather Meditation Technique – from the Dallas Yoga Examiner
Sit up straight, whether you’re on the floor or in a chair. Relax your face and shoulders. Take a long, deep breath and fill your belly and chest with air. As you exhale, make a soft “ffffffffff” sound, extending the outbreath as long as you can without straining. At the end of the exhalation, use the abdominals to push out the last bit of breath. Pause for two counts, then inhale again.
Repeat this pattern of breathing, establishing a slow count of four for the inhalation, pausing for two counts, a slow count of four for the exhalation (using the “ffffffff” sound), and a pause for two counts at the end of the exhale. Continue breathing this way, internalizing the rhythm until you no longer have to count.
Now envision a small white feather on the floor in front of you. As you inhale, imagine the feather rising off the floor a few inches, hovering as you pause, and descending as you exhale. It may be difficult at first to stay with the visualization, but don’t be hard on yourself. With time and practice, you’ll be able to hold the image in your mind for longer periods, adding detail and even imagining the feather rotating as it rises and falls. Stay with the meditation as long as you like, and try it again tomorrow.