(The Mind, Yogi Bhajan, Ph.D., p. 154.)
Posture: Sit in easy pose or in a chair with a straight spine with a light neck lock (Jalandhar Bandh).
Focus: Close the eyelids. Roll the eyes up gently and concentrate at the brow point — the Third Eye area — at the top of the nose where the eyebrows would meet.
Breath: Create a steady, slow, deep and complete breath.
Mantra: SA TA NA MA. (SA is Infinity; TA is Life; NA is Death; MA is Rebirth / Transformation.)
Mudra: Curl the ring finger and the little finger into each palm. Bend the thumbs over the top of them to lock them into place. Keep the first two fingers straight. Bring the arms so the elbows are by the sides and the hands are by the shoulders with the two fingers of each hand pointing straight up. Bring the forearms and hands forward to an angle of 30 degrees from the vertical. Press the shoulders and elbows back firmly but comfortably. The palms face forward.
Time: Practice for 11 to 62 minutes.
End: Inhale deeply and exhale three times. Then open and close the fists several times. Relax.
Comments: This practice opens the heart center and the feelings of the positive self. It is a gesture of happiness. It has a great history and is said to have been practiced by many great and wise spiritual leaders including Buddha and Christ. The hand Mudra became a symbol for blessing and prosperity.
The mantra describes the cycle of life. This kriya brings total mental balance to the psyche. The entire mantra means, “I meditate on Truth, Truth that I am.”
Try it for 40 days. During that time eat lightly and speak only truth directly from your heart.
© The Teachings of Yogi Bhajan - All Rights Reserved
All teachings, yoga sets, techniques, kriyas and meditations courtesy of The Teachings of Yogi Bhajan. Reprinted with permission. Unauthorized duplication is a violation of applicable laws. ALL RIGHTS RESERVED. No part of these Teachings may be reproduced or transmitted in any form by any means, electronic or mechanical, including photocopying and recording, or by any information storage and retrieval system, except as may be expressly permitted in writing by the The Teachings of Yogi Bhajan. To request permission, please write to KRI at PO Box 1819, Santa Cruz, NM 87567 or see www.kriteachings.org