This meditation takes away your fears of the future which have been created by your subconscious memories of the past. lt will force you to deal with your heart center.
Posture: Sit comfortably in easy pose.
Mudra: Rest the back of the left hand in the palm of the right hand. The right thumb nestles in the palm of the left hand and the left thumb crosses it. The fingers of the right hand curve around the outside of the left hand and hold it gently. Holding your hands in this way will give you a peaceful, secure feeling.
Put this mudra at your heart center with the palm side resting against your chest.
Mantra: Meditate to your favorite version of "Dhan, Dhan, Ram Das Guru.”
Dhan dhan raam daas gur, jin siri-aa tinai savaari-aa
Pooree hoee karaamaat aap sirajanhaarai dhaari-aa
Sikhee atai sangatee paarbrahm kar namasakaari-aa
Atal athaa-o atol too tayraa ant na paaraavaari-aa
Jinee too sayvi-aa bhaa-o kar say tudh paar utaari-aa
Lab lobh kaam krodh mo maar kadhay tudh saparvaari-aa
Dhan so tayraa thaan hai sach tayraa paisakaari-aa
Naanak too lehanaa toohai gur amar too veechaari-aa
Gur dithaa taa man saadhaari-aa
Time: Start with 11 minutes and slowly and gradually work up to 31 minutes of practice time.
To finish: Inhale deeply and relax.
© 3HO. This kriya is courtesy of YB Teachings, LLC. Used with permission.
This meditation can be found in Self Knowledge, available through KRI.