(Meditation as Medicine, Dr. Dharma Singh Khalsa,p. 223.)
Center yourself with three deep inhalations and exhalations (or by chanting Ong Namo Guru Dev Namo).
Posture: Sit in easy pose or in a chair with a straight spine, feet flat on the floor and with a light neck lock (Jalandhar Bandh).
Focus: Look at the tip of your nose.
Breath: Breathe four complete breaths per minute in the following way: inhale for 5 seconds, hold for 5 seconds, exhale for 5 seconds. All breathing is done through the nose.
Mantra: There is no mantra with this meditation.
Mudra: Bring your hands to the center of your chest, with the tips of your thumbs touching each other and each of your fingertips touching the corresponding finger on your opposite hand. There is a space between your palms and your fingertips are pointing upwards.
Time: Continue for 11 minutes.
End: Inhale deeply and hold your breath for 10 seconds. Exhale. Repeat 2 more times.
Comments: This meditation is especially useful for dealing with stressful relationships and with unsettling issues from the past.
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