EXERCISE ONE

Posture:  Sitting calmly in any comfortable position, i.e., Easy Pose or in a chair with a straight spine with a light neck lock (Jalandhar Bandh).

Focus:  The eyes are closed, looking upwards into the third eye point.

Breath:  The breath will come naturally.

Mantra:  There is no mantra.

Mudra:  Relax the arms out to the sides with the palms facing forward.  Bring alternate hands up to the heart center without touching the chest.  Do not bend the wrists or the hands.  Move as rapidly as possible.  Then move directly into the next exercise.

Time: The time is open.  This first exercise is a physical warm-up that may be practiced on its own for 10-15 minutes per day.  It is good for the lymph glands, and, according to yogic tradition, helps prevent breast cancer, heart attacks and strokes.

End:  Inhale, hold the breath for 5-10 seconds, exhale and move directly into the second exercise.

EXERCISE TWO

Posture:  Same posture as above.

Focus:  The eyes are looking towards the little fingers.

Breath:  Each breath cycle takes about 10 seconds.

Mantra:  Hariang. Inhale deeply and chant Hariang 8 times per breath, emphasizing the “ng” sound.  (“Hariang” means “destroyer.”  That may not sound so wonderful, but in practice what it does is destroy those blocks in our psyches that keep us out of rhythm with the flow of the Universe.

Mudra:  Bring the sides of the hands together, palms up, at the level of the diaphragm.   Keeping the fingers and thumbs relaxed, spread the fingers slightly and bring the thumbs slightly up and out. 

Time:  Continue for 11 minutes.  You may gradually increase the time to 31 minutes.

End:  Inhale, hold the breath for 5-10 seconds, exhale and move directly to the next exercise.

EXERCISE THREE

Posture:  Same posture as above.

Focus:  Look down at a 60 degree angle (2/3^rds of the way down).

Breath:  Inhale deeply and chant Hariang 16 times per breath.  Each breath cycle should take 13-15 seconds.

Mantra:  Hariang.

Mudra:  Touch the fingertips together at diaphragm level with the fingers loosely separated and relaxed.  The thumbs remain extended and separate.

Time:  Continue for 31 minutes.  It is also fine to practice it for 11 or 62 minutes.

End: Inhale, hold the breath for 5-10 seconds, exhale and relax.

Comments:  This is an incredibly powerful meditation.  When Yogi Bhajan first taught it, he suggested teaching it to someone who is penniless without giving them anything else, then stepping back and watching what happens. 

The meditation enhances tuition so that we can tap opportunities around us and know when we are going in the right direction.