Originally taught on May 10, 1996
Posture and Mudra: Sit in Easy Pose with your elbows bent so that your upper arms are alongside your rib cage and your elbows rest against the lower ribs. Your forearms point upward. The palms are flat and face the heavens. The fingers are firm.
Movement: Move your forearms in small inward circles keeping the palms flat and facing upwards. Move from the elbow but keep the elbows resting on the lower ribs. As you move, your eyes will close automatically.
Mantra: Chant along with Chattar Chakkar Varti, the last 4 lines of Jaap Sahib, by Kulwant Singh:
Chattar Chakkar Vartee, Chattar Chakkar Bhugatay, Suyambhav Subhang, Sarab Daa Sarab Jugatay
Dukaalang Pranaasee, Dayaalang Saroopay, Sadaa Ang Sangay, Abhangang Bibhootay
Chant using the tip of your tongue against your upper palate. This will affect your thalamus and hypothalamus.
"Once the thalamus and hypothalamus shall move, you shall have a different world to live in. You will enter a different horizon." –Yogi Bhajan
Time: Continue for 11-18 minutes.
To finish: Inhale, hold your breath for 10-15 seconds, while making your inward circles as fast as you can (3 times per second) and exhale. Repeat this sequence two more times.
©The Teachings of Yogi Bhajan
This meditation can be found in Self-Experience, available through KRI.