(Yoga for Health and Healing from the teachings of Yogi Bhajan, compiled by Alice Clagett, p. 111.)
Center yourself with three deep inhalations and exhalations (or by chanting Ong Namo Guru Dev Namo).
Posture: Sit in any meditative posture, i.e., Easy Pose or in a chair with a straight spine with a light neck lock (Jalandhar Bandh).
Focus: Focus on the tip of the nose.
Breath: Inhale in 8 equal parts. Completely exhale in 8 equal parts.
Mantra: There is no mantra with this meditation, however, during group practice the leader can call out SA TA NA MA, SA TA NA MA...to establish the rhythm and power of the 8-stroke inhalation and exhalation.
Mudra: Raise the forearms up and in toward each other until the backs of the hands meet at the level of the heart, fingers pointing toward the floor. Fold the thumbs across the palms until the tip of the thumb of each hand rests at the base of the ring finger. Firmly press the backs of the hands together in the area of the knuckles. Keep the arms comfortable and relaxed and the elbows as loose as possible.
Time: Begin with 11 minutes. When you feel competent, increase to 22 minutes. Later, increase to 31 minutes.
End: Inhale deeply, hold your breath for 5 to 10 seconds and relax.
Comments: The mudra of this meditation brings about a dormant state of energy so that you can either prevent burnout or recuperate. The posture keeps your magnetic field concentrated within itself.
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