This 3-part kriya recalibrates our responsiveness to what is, as it is. Do your best to sustain the arm position for the duration of the meditation, but modify or visualize as needed.
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.
Part One: Palms Down
Posture: Sit straight in easy pose with the chin in and the chest out. Bring your arms straight out to the sides. The elbows are up at the same level as the shoulders and the palms face downward. Bend the elbows in so that the forearms and fingertips point straight forward. There will be a stretch felt in the armpits.
Eyes: Close your eyes and focus the closed eyes at the tip of the chin.
Breath: Breathe slowly and deeply.
Time
Continue for 3 minutes.
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