Taught on 11/14/83
Posture: Sit in Easy Pose with a straight spine.
Mudra: Interlace your fingers and cross the thumbs. Bend the elbows and bring the hands up and in until they meet at the level of the heart center with the palms facing the body. The mudra is held against the body. Folding your hands in this manner is called 'heart folding.' It is very neutralizing.
Eyes: Close your eyes.
Breath and Mantra: Inhale deeply and hold the breath in for 45-60 seconds. Meditate at the third eye point and silently chant the sound of Har.
"Hold the precious breath of life. God shall be with you right away. This is a very powerful method of prayer.'' - Yogi Bhajan
This breath is done for a maximum of 5 times.
To finish: Inhale and exhale rapidly (2 seconds inhale, 2 seconds exhale) six times and then relax.
Depending on your breath capacity, this exercise takes 3-5 minutes. As you are developing your ability to hold the breath in for the required time, you may find that you need to take recovery breaths before your next inhalation and hold.
Gradually train yourself to hold the breath in for the required time for five consecutive breaths, but, if you need to re-oxygenate yourself between breaths, you may do so. You can take one rapid recovery inhale-exhale before the fourth breath and two rapid recovery inhale-exhales before the fifth breath.
© 3HO. This kriya is courtesy of YB Teachings, LLC. Used with permission.
This meditation can be found in Praana Praanee Praanayam, available through KRI.