Posture:  Sit in Easy Pose with a straight spine.

Focus:  Look into the cup made by your hands.

Breath:  Inhale completely through the nose.  Exhale in a long, dry spitting motion through puckered lips.  Spit that awful thought out!

Mantra:  There is no mantra specified.  You are to practice this meditation when you are plagued with persistent negative thoughts that prevent you from prospering or that are disrupting your life in any way.

Mudra:  Make a cup of the hands with the right hand on top of the left and the fingers crossing each other.   Relax the upper arms by the sides and place this mudra at the level of the heart.  Look only into the cup.  Meditate on the thought you don’t like.

Time:  11 minutes.

End:  To end, inhale and exhale.  Maintain the mudra, close the eyes, breathe through the nose and focus on the spine.  Slowly draw the energy down the spine from the top to the bottom.  Feel all 26 vertebrae.  The more you feel the entire spine, the more relief you will feel.

Comments:  This particular meditation is best practiced only when you have thoughts that bother you.  It isn’t recommended to do long term.