(K.R.I. Level One Teacher Training Manual, p. 401)
Posture: Sit in Easy Pose with a light neck lock (Jalandhar Bandh). Bring your mind and emotions to a calm and focused center. Straighten the spine and gently tuck the lower spine forward.
Focus: Focus the eyes on the thumbnails and through the “V.”
Breath: Regulate the breath: inhale deeply and fill the lungs in 5 seconds. Exhale completely and empty the lungs in 5 seconds. Then hold the breath out as you stay still for 15 seconds. Continue this breath cycle for 5 minutes.
Mantra: There is no mantra.
Mudra: Extend both arms straight forward parallel to the ground. Curl the fingers of the right hand into a fist. Extend the thumb straight up. Keep the elbow straight and move the fist to the center line of the body. Move the left arm to the center and wrap the fingers of the left hand around the outside of the right hand’s fist. Extend the left thumb straight up. Adjust the grip of the hands so that the thumbs can touch along the sides as they point up. The tips of the thumbs will form a little “V.”
Time: Start with 3-5 minutes. It is the kind of meditation that must be cultivated and built up gradually. Be sure that you can do the meditation perfectly for the entire length of time you choose to practice. If not, lessen the time and build up. As you master the practice you can increase the time that you hold the breath out from 15 seconds up to 60 seconds. Pick a time that is realistic for you. Then build the practice time up to 11 minutes. This is enough time to interrelate the projection of the prana throughout the pranic body. Do not practice longer.
End: Inhale, hold the breath for 5-10 seconds, exhale and relax.
Comments: This meditation can form the basis of an extraordinary sadhana. It adjusts the projection and command of the breath. It improves the caliber of your capacity to reach excellence in life. It is known to conquer normal depression and discouragement. It builds tremendous strength into the nervous system. Remember to keep the elbows straight during the entire meditation. If you feel dizzy or disoriented in this practice, be sure you are doing the suspension of the breath properly and that you are holding the neck lock. If you are correct, then have a partner supervise your practice by timing it, having a glass of water handy and giving you a massage at the end! This builds your nervous system capacity to a new level. When it is strong, you will feel a new stability and trust in yourself.
Yogi Bhajan says this meditation is also good for problems with family relationships.
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