>>636781Breath only trough nose
breath using diaphram muscle(not the chest muscle)
When you use the diaphram your shoulders and chest stays level and barely moves. Only your abdomen goes up and down.
When you use chest muscles its the opposite.
focus concentration on spot 2 centimeters(~1 inch) above naval
visualise every breath as hot steam flowing trough the body
visualise a glowing orb of warm light at the spot above naval
visualize each time you breath in the orb starts growing, getting warmer, and intenser.
The visualisations take practice and its best to do it in a safe enviroment first.
After enough practice your mind is trained to really believe the visualisation and you can clearly see it happen.
Slowly starting getting in colder situations. Stable the mind with breathing to stop distractions from cold.
remember to ALWAYS STAY CALM. Prevent body from getting in to a shock by breathing slowly and deeply in a regular rythm. Dont tense up the muscles; try to stay relaxed.
There are more advanced methods, but the visualisation require even more concentration.
Like visualising having a shield of flames around you, a body made of rainbow light, a head shining like the sun in all directions, multiple orbs inside other orbs transferring energy to each other.
All these visualisations have to be done at the same time without giving more importance to one aspect over others.
If you have trouble creating/visualising the most basic shapes then you can wait untill you are very hungry or thirsty then you start visualising delicious foods in front you and use that experience for practice.
First you start with the general outer shape of the object then you slowly start filling in the details and get more accurate.
The general idea is that the mind is an illusion and while it usually tricks us, we can trick it back and with concentration take control of our experience.
