"So Hans" Method : "So" means "I am", "Hans" means "Super soul". Meaning thereby, "I am Super soul". We have in built ability to concentrate, and the same is connected to breathing. Kindly observe, how steady is your breathing while you thread a needle, walk a tight rope, lift a boiling milk from the stove. So when the mind and energy are calm and focused, our breath too is calm.
The reverse is also true.
In yoga, breathing exercises exert influence on mind. They are known as Pranayamas , the control of Prana or Life-Force.
Please note, if you limit Pranayama to the physical level only, then it is only a set of physical exercises.
1. Entering into meditation: Visualize a door and you are entering into it. Initially it may be slower. You are entering into another state of mind, from conscious to unconscious and then Super-conscious.
2. Distractions: It is the property of the mind to distract and change the course. Don't get discouraged, smoothly bring back your mind towards the chosen subject. Have 3 Ps, i.e., persistence, patience and practice.
3. Entering Deeper: Visualize a large ancient forte having several rooms and doors. You reach a room with your name written on its door. Open the door and you see a spiral staircase. Start descending gradually visualizing the environment clearly.
You will get deep into our-self, since the forte is your body. While you have reached the bottom, imagine a room over there.
Organize the furniture and articles and relax for some time. Then reverse your journey, with the same details.