To gain strength for tolerance and humility, the navel center needs to be developed. This kriya works on the abdomen, stimulating the navel energy to rise to the higher centers and then integrating it with the whole aura. It is a good preparation for meditation. Two cycles of this kriya give you a good physical tuneup.
Before you begin your practice, tune-in by chanting the mantra Ong Namo Guru Dev Namo
How to chant the mantra Ong Namo Guru Dev Namo
Sit in Easy Pose with your spine straight. Press your palms together in Prayer Pose at the center of the chest, sides of the thumbs pressed against the sternum. With your eyes closed, focus your concentration at the Third Eye Point located between the eyebrows at the root of the nose, about a half inch under the skin. Inhale deeply and as you exhale chant Ong Namo Guru Dev Namo, on one breath. The sound Dev is chanted a minor third higher than the other sounds. If you cannot chant it all on one breath, take a short breath after Ong Namo. Repeat the mantra three times. The meaning of Ong Namo Guru Dev Namo is: I call on the creative infinite consciousness of the universe. I call on the divine wisdom within me.
Bear Grip
Posture: Sit in Easy Pose with the spine straight. Lock the fingertips into Bear Grip with the right palm facing down.
Breath: Push the side of the hands into the Navel Point as you exhale completely. Hold the breath out, then inhale and hold the breath for 7 to 8 seconds.
Time
Continue this cycle for 3 minutes.
Sat Kriya
Posture: Sit on the heels and raise the arms overhead with palms flat together.
Mantra and Movement: Pull in the Navel Point as you say Sat. Relax the Navel Point as you say Nam.
Time
Continue for 3 minutes.
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