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Meditation to Discover the Beauty and Heavens Within

“There’s nothing outside of us. It’s all inside of us. Nanak said if you search outside you are wasting time. It’s all inside. And when we feel beautiful inside, fulfilled inside, wow, it’s so good....Be alert, it’s a tricky beat. Reach out and touch the Heavens.” –Yogi Bhajan

Mudra and Movement: Sit in easy pose, spine straight, chin in slightly towards chest. Bend the elbows down by sides, and bring the hands up to the sides of each shoulder, so the wrists are at shoulder level, and the hands are about even with the level of your ears. Make the hands flat, palms face forward, with fingers spread wide and pointing towards the ceiling.

(a) Bring your thumbs in so the pads of the thumbs press against the “mounds of Mercury,’ the fleshy mounds just below the pinkie finger on the palm of your hand.

(b) Immediately close your fingers over the thumbs, and squeeze the fingers.

(c) Immediately fling your fingers wide open and straight.


Although this movement contains three parts, they are done as one continuous movement, with no pauses between the sections.

Eyes: Unspecified.

Music & Mantra: Rhythms of Gatka by Matamandir Singh or 1 beat per second. Chant Har on every fourth beat, and as it is chanted, the navel point is drawn in and the hands are closed at exactly the same moment. Remember to chant the mantra by flicking the tip of the tongue against the upper palate.

Time: Practiced in class for 17.5 minutes. 

To End: Inhale very deeply and make your hands into fists. Squeeze the entire body, shifting the energy into every cell of the being. Don’t lose this chance. Hold the breath 10 seconds. Cannon-fire breath out. Repeat 3 times total, and relax.

© 3HO. This kriya is courtesy of YB Teachings, LLC. Used with permission.