Posture: Sit in Easy Pose, with a straight spine.
Mudra: Hands are in Gyan Mudra (tips of the index finger and the thumb touching each other, forming a circle), wrists on the knees.
Eyes: Look at the center of your chin, through closed eyes. Or, focus at the tip of your nose with your eyes 1/l0th open.
Mantra: Inhale deeply, suspend the breath and mentally recite:
I am Bountiful. I am Blissful. I am Beautiful.
This mantra is for self-esteem and confidence.
Exhale completely and hold the breath out as you mentally recite:
Excel, Excel, Fearless.
Time: Practice 3 minutes at a time, twice a day.
©The Teachings of Yogi Bhajan