PART ONE:

Posture:  Sit in easy pose or in a chair with your spine straight.

Focus:  Your eyes are closed and focused at the third-eye point.

Breath:  The breath will come automatically as you chant.

Mantra:  Begin with your head facing forward.  Then turn it to the right shoulder 4 times and chant, “Sat Nam,” each time.  Next, turn to the left 4 times and chant, “Wahe Guru,” each time.  The mantra will be a rhythmic “Sat Nam, Sat Nam, Sat Nam, Sat Nam, Wahe Guru, Wahe Guru, Wahe Guru, Wahe Guru.”

Meaning of Mantra:  “My true identity brings me from darkness to the light.”

Mudra:  Your hands are resting on your knees in Gyan Mudra, with the pads of your index fingers touching the pads of your thumbs.  Your arms are straight.

Time:  Continue in a regular rhythm for 6 minutes.

End:  Inhale to the center, hold your breath for 10 seconds and exhale.

PART TWO:

Posture:  Sit in Easy Pose or in a chair with your spine straight.  Extend your arms to your sides, parallel to the ground.

Focus:  Concentrate on the top center of your head and at the same time be aware of the energy in your palms.

Breath:  The breath will come automatically as you chant.

Mantra:  Do the same head movement as above, but use the mantra, “Whaho” every time you turn left and “Guru” when you turn right.  This time it will be a continuous, “Whaho, Whaho, Whaho, Whaho, Guru, Guru, Guru, Guru.”

Meaning of Mantra:  “Hail the Infinite Wisdom.”

Mudra:  Extend the arms out to the sides parallel to the ground.  The palms are flat and face up.

Time:  6 minutes.

End:  Inhale deeply and relax your breath and arms.  Continue to meditate with the self for a few minutes.

COMMENTS:  When the thyroid and parathyroid secretions are stimulated to a certain level, the pranic energy flows more freely into the upper energy centers of the heart.  The first meditation has this effect. The second meditation focuses on the heart center energy of compassion and the healing energy of the hands. Both meditations increase the circulation of the blood to the brain.  They are excellent as short meditations in themselves or as a preparation for a longer meditation.  Both meditations clear the mind and allow greater concentration.  Focusing on the crown chakra in the second meditation stimulates the pineal gland, and, the yogis say, it allows you a clear exit at death with no karma.