(K.R.I. Level One Teacher Training Manual, p. 308)
Posture: Sit in easy pose or in a chair with a straight spine with a light neck lock (Jalandhar Bandh).
Focus: The eyes are focused at the tip of the nose.
Mantra: The meditation is done to the tape of “Hummee Hum Brahm Hum.” The chanting is done with the tip of the tongue. The mantra means, “We are we and we are one.” On a higher spiritual level it means we are already everything we need to be.
Mudra: Chant “Hummee” with the tip of the tongue and press the hands together as you pull in the navel point and then release it. Chant “Hum” again with the tip of the tongue as you press the hands together and pull in on the navel and release. Chant “Brahm” and again apply the pressure on the hands like a compression, like the beat of a heart and pull on the navel and release. Chant “Hum” again and repeat the pressure, the pull and the release.
Time: Do this meditation only for 11 minutes.
End: Inhale and hold the breath, pull in on the navel and press the tip of the tongue against the roof of the mouth. Hold for 15 seconds and exhale. Repeat the inhaling, holding the breath, pulling in on the navel, pressing the tip of the tongue against the roof of the mouth and exhaling 2 more times.
Comments: When this meditation has been perfected in this form, it may be practiced with the root lock applied. (Taught by Yogi Bhajan on February 5 & 6, 1991.)
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