This meditation is very simple, but very powerful if you do the combination right. It looks simple but coordinates both areas of the brain, gives you powerful insight, and coordinates the mystery into mastery of the three bodies. Though it looks simple, it works for many complications. When you do not know what to do, do this.
Posture: Sit in Easy Pose with a straight spine.
Mudra: Relax the arms down by the side of the body. Bend the elbows and raise
the hands up in front of the chest. With both palms facing toward the chest, cross
the hands and rest one palm in the other; the thumbs are crossed and the fingers
point up at a comfortable angle. (The position of left and right hands is
interchangeable for this exercise).
Eyes: Look at the Third Eye, then bring the eyes to the tip of the nose.
Breath: Breathe in a four-part pattern:
Inhale through the nose, exhale through the nose.
Inhale through the mouth, exhale through the mouth.
Inhale through the nose, exhale through the mouth.
Inhale through the mouth, exhale through the nose.
Continue this sequence. All breaths should be deep, complete and powerful. When breathing through the mouth, purse the lips almost as if to whistle.
Time: Start with 11 minutes and gradually build up to 31 minutes over time.
Source: Kriya: Yoga Sets, Meditations, Classic Kriyas and in the Yogi Bhajan Library of Teachings
© The Teachings of Yogi Bhajan
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