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"Change your thoughts and you change your World”

~ Norman Vincent Peale


The Unseen World of our Thoughts is powerful, silent, creative, ever-present - an influential force of great magnitude that directly impacts the quality of our lives and the totality of our wellbeing. A starting point where we begin the cycle of Cause and Effect. While it is always our choice as to whether we are positive and constructive, we will certainly encounter challenges that test us through the mind. As we bring Light into any situation, we begin to see clearly the effects of our positive thoughts and that they are borne out of Love, the elemental key that opens the mind to Light. We reinforce this principle by working with our Breath.

Transformational breath consists of breathing techniques that bring awareness of the impact of your thoughts, habits and patterns, thereby opening a pathway to establishing and reinforcing new, healthy behavior trends. One very potent and effective breath pattern is Three Part Breath: an equal amount of time for inhalation, suspension of breath and exhalation. This breath meditation strengthens will power and determination, cleans and purifies the lungs, expands lung capacity, oxygenates the blood which leads to calmness and clarity of thought and makes restful sleep easier to accomplish. Your whole body will feel a sense of peace and well being.

We suggest that Beginners start with 10 count intervals, gradually increasing the time to 15 count intervals, then 20 count intervals (the one minute breath) as you become comfortable, making sure to always keep the inhale/suspension/exhale ratio equal. If at any time you feel lightheaded or dizzy, relax and begin Long Deep Breathing. For those with medical conditions or are pregnant, consult with your physician before beginning this practice.

1. Sit comfortably, spine straight, eyes closed – either in a chair or in Easy pose, a yogic position, on the floor. Relax the shoulders, throat and face. Pull the chin slightly in. Hands in Gyan Mudra (hand posture: thumb tip to index fingertip resting on lap or knees). This mudra enhances the power of the breath meditation as it brings calmness and peace of mind.  

2. Begin by centering yourself with Long Deep Breathing (through your nose) for a few moments, focusing on each inhale and exhale.

3. To begin the Three Part Breath meditation, Inhale (nose) deeply for a mental count of 10 seconds.

4. Suspend the breath for a mental count of 10 seconds. 

5. Exhale (nose) for a mental count of 10 seconds. Gradually pull in your navel as you complete the exhalation.

6. Repeat this cycle for a minimum of 3 minutes and gradually work up to 31 minutes. With practice, the mind and lungs will naturally adjust to this healing rhythm.

Please contact us at to learn more about the science of combining specific patterns of conscious breathing with walking and meditation in our Breathwalk® programs consisting of a series of walks that release vitality and can result in a wide range of benefits such as increased energy levels, connectedness to nature, mood control, relief from anxiety, depression and stress.

Breathe deeply and Smile!

Please pass this along to your friends, colleagues and family!

With Love, Peace and Light,
Beyond the Bridge

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Beyond The Bridge, based in New York City, offers Integrative Wellness Coaching Solutions for individuals and businesses. Founded by Holistic Health Practitioner and Yoga Professional, Linda Shields, Beyond the Bridge specializes in Wellness Coaching programs, directed to the whole person, that focus on achieving Balance in this busy, stressful world through Healthful and Conscious Living.

Through the healing modalities of Naam Yoga Therapy, Harmonyum, Breathwalk, Universal Kabbalah, Wellness Coaching and Corporate Wellness Programs, Beyond the Bridge embraces a holistic approach that encapsulates the complete wellness of mind, spirit and body. For more information, visit