This kriya allows you to master the four levels of the mind. The resulting mental balance allows you to avoid saying things you don't mean. It also brings mental relaxation.
Posture: Sit in easy pose.
Mudra: Elbows are relaxed at the sides, palms flat, fingers spread gently (not wide), thumb spread back easily. Touch the ring fingers together. The right little finger goes under the left little finger at 90 degrees to it, but not touching it.
Eyes: Close the eyes.
Mantra: The mantra is SAA TAA NAA MAA.
When you chant SAA, mentally touch the thumb to the index finger. On TAA mentally touch the thumb and middle finger. On NAA mentally touch the thumb to the ring finger. On MAA mentally touch the thumb to the little finger. Keep the fingers motionless throughout. Everything is absolutely done mentally.
One cycle of the mantra takes 5 seconds. The breath automatically adjusts itself.
Time: Continue for 11 - 31 minutes.
©The Teachings of Yogi Bhajan