According to yogic tradition, this meditation strengthens your nervous system so nothing bothers you, it expands your intuitive sense, and it makes the mind clear and decisive. It helps you have the strength to act on your ideals, and to consciously direct yourself.
The next time you have a big decision in front of you, try this for just three minutes sitting at your desk.
Posture: Sit with your spine straight, and both feet flat on the floor (or in Easy Pose if you sit on the floor).
Eyes: The eyes are nearly closed, about 1/10 open.
Mudra and Breath: Your hands start on your knees in Gyan Mudra, thumb tips and index fingertips touching, palms up and fingers straight.
Break the inhale into 10 equal parts or 'sniffs.' As you inhale, release the mudra, turn the palms up with the fingers straight. Move the hands in 10 short, sharp movements towards your forehead with each segment of the inhale.
After taking 10 sniffs in, your lungs are fully expanded and your palms are covering the eyebrows, with the fingers pointing up.
Then, with one long, smooth exhale, slowly bring your fingertips together like a teepee, keeping the palms separated. Bring the hands down the center line slowly as you exhale.
Smoothly separate the hands as they reach the level of the Navel Point and return them to the starting point with Gyan Mudra on the knees.
Mantra: With each of the 10 sniffs of the inhale, mentally chant the mantra Wahe, and on the exhale mentally vibrate Guru.
Time: Start with 3 minutes and build up the time to 11 minutes slowly.
This meditation can be found in Sadhana Guidelines, available through KRI.
© The Teachings of Yogi Bhajan