Taught on January 17, 2000
“Calm yourself and claim yourself."
"If you can do this meditation 11 minutes a day, very soon you will find that you are a changed person. Whistling the breath in through the saliva has a very magnetic effect on the body. To push the breath out with a cannon fire takes away all that is not needed by your being. The posture contains your energy within, with the arm position itself working on important meridian points.
You live by the breath and you die by the breath. If you meditate on your breath, then Pavan Guru, the knowledge of the Praanic Vidya, knowledge of creation and creativity and all the incarnations, will dawn on you. You will start winning yourself. If you start valuing your breath, valuing your environments, and valuing your projection, then one day you will be surprised that everyone, in turn, will value you."
Posture: Sit in Easy Pose with your spine straight, chin in and chest lifted. Bend your elbows and lift your forearms so that the elbows are not resting on the ribs. From elbow to finger tips, the forearms are at a 45-degree angle forward. The hands are in Gyan Mudra, the tip of the thumb touching the tip of the Jupiter (index) finger.
Eyes: Close your eyes.
Breath: Inhale deeply through the puckered lips with a whistle (3-4 seconds), hold the breath (3-4 seconds) and cannon fire the exhalation out through the mouth. (Cannon Breath is a powerful exhalation from the navel point through the mouth. The cheeks are firm and the pressure of the breath passes over the tongue and out the mouth, with no bulging of the cheeks.) 11 minutes.
To End: Inhale deeply, hold the breath for 10-15 seconds while you stretch the spine and tighten every fiber of your body. Cannon fire out the exhalation. Repeat this sequence two more times. Relax.
©The Teachings of Yogi Bhajan
This meditation can be found in Praana, Praanee, Praanayam, available from KRI.