Meditation X - Navel is the core

Third chakra is two inches here or there from the navel. Focus on this point with each breath. Now squeeze the anus with each inbreath. Know that there is a front passage from navel to anus and one down the spine. Let the energy flow down from navel into both these passages with each inbreath and
Bring it back with each outbreath. Practice for 3-4 minutes.
Second stage - focus on the throat chakra and let the energy flow down both passages upto the navel and back.
Now focus on the navel and send the energy upwards to the throat with each inbreath, using both passages and with every second breath, send the energy down upto anus and back.
Remember navel is your core, connecting to navel is very important. It holds you together, so whenever you feel like everything is falling apart, come back to your core and everything will fall in place.