This Kundalini Yoga meditation kriya against burn-out (Zero Projection Meditation) was taught by Yogi Bhajan on March 22, 1979.
It is the best thing to do when you think you are getting burned out. The mudra (hand position) causes a dormant state of energy so that you can either prevent burn-out or recuperate. The posture reduces the output of your authoritative magnetic field to zero.
Practice this meditation only when you can allow time to remain relaxed after you finish it. The nervous system is strongly affected by this practice. It neutralizes many of the automatic reactions to stress and challenge.
The Practice
Posture: Sit in Easy Pose with a straight spine.
Mudra: Fold the thumbs across the palms of each hand until the thumb tips rest at the base of the Mercury (ring) finger. Bring the backs of the hands together in front of the Heart Center and press them together firmly. The upper hands are not as closely pressed together as the backs of the fingers. Keep the arms comfortable and relaxed, and the elbows as loose as possible.
Breath: Deeply inhale in 8 equal parts through the nose. Completely exhale in 8 equal parts.
Mantra: although not practiced with a mantra, Sa-Ta-Na-Ma can be used mentally or during group practice the leader can call out SAA TAA NAA MAA SAA TAA NAA MAA SAA TAA NAA MAA SAA TAA NAA MAA to establish the rhythm and power of the eight-stroke inhale and exhale.
Eyes: Focus at the tip of the nose.
Practice this meditation only when there is time after the completion to remain still and relaxed. It can be very spacey.
Begin this meditation with 11 minutes of practice. When you feel competent, increase to 22 minutes. Later, increase to 31 minutes.
©The Teachings of Yogi Bhajan
This kriya can be found in Kriya: Yoga Sets, Meditations & Classic Kriyas.