All three of these exercises balance the frequency and quality of the heart center. It is a most important center because it opens the potential for compassion and humility.
Humankind is now going through a global transition. We are preparing to rule over the service of the universal force. There are two ways of earning the universal consciousness: through hardship and time or through mantra. Mantra is the easier way.
The difficulty is that mantra opens the Heart Center, and your mind has difficulty following its frequency because its habit has been very different. In this state you realize humanity creates its own suffering by not recognizing and living the essence of self which is truth. In these meditations the mind is focused into the channel of the heart.
Sit in Easy Pose with a straight spine. Make the right hand into a fist with the thumb extended. Grasp the fist with the left hand and press the right thumb into the Navel Point. Then begin long deep and slow breathing. Concentrate on the flow of the breath and feel the pulse of the breath between the Navel Point and the root of the nose. Measure the breath along this path. Continue for 11 minutes.
Relax for 10 - 15 minutes.
In Easy Pose, make a Lotus Mudra: the sides of the thumbs and the tips of the little fingers and the base of the palms touch; the rest of the fingers spread to form the lotus petals. Bring the hands 4 or 5 inches in front of the Heart Center. Begfn long, deep and slow breathing. Focus your eyes down on the thumb tips. Feel the exhaled breath touch the thumbs. Continue for 11 minutes.
In Easy Pose, place the thumbs under the armpits at the sides. There is a nerve there that should be pressed. The hands are resting on the chest. Inhale deeply through the mouth with a whistle. Listen to the whistle and mentally hear the sound So. As you exhale through the nose, mentally hear the sound Hang (rhymes with hung). The mantra means "I am that infinite." Continue for 11 minutes.
©The Teachings of Yogi Bhajan
This set of meditations can be found in the manual KRIYA, available through KRI.