Taught on October 8, 1979
Posture: Sit in Easy Pose with a straight spine. Rest the elbows against the ribs with the forearms angled out to the sides and the palms facing upward. The forearms angle up so that the hands are at the level of the heart center. The fingers of each hand are joined, the thumbs are a little spread, and the hands are relaxed and receptive. It is a very relaxed and comfortable hand and arm position.
Focus and Breath: Concentrate between the eyebrows and the root of the nose. Inhale deeply, exhale completely, hold the breath out, and tune in to the beat of the heart, mentally vibrating "Thou" with each beat. Hold the breath out for 15-30 seconds.
"Silently listen to the beat of the heart, which silently chants ‘Thou, Thou, Thou.’ Meditate on the beautiful, rhythmic beat of your own heart."
Continue this breath pattern.
Time: Begin with 11 minutes and develop your practice to half an hour.
Note: You may find that you are not in a position to tune in to the heartbeat and hear "Thou" with each beat, so there is an alternative way to time the practice of this meditation: inhale deeply, exhale completely, and mentally chant Saa-Taa-Naa-Maa four times with the breath held out. The mantra will give you a similar timing and rhythm to your heartbeat, if each syllable is mentally vibrated once per second. (Four repetitions of Saa-Taa-Naa-Maa will take about 16 seconds.) Continue this breath pattern. Begin with 11 minutes and develop your practice to half an hour.
It is important that the breath is held out of the lungs for the same amount of time throughout the meditation, therefore you must mentally vibrate the mantra at a consistent rate.
"It is a simple prayer, the oldest manner of prayer ever known to mankind. It is said in the Scriptures that an individual can control his own death and the death of others through the correct practice of this kriya. There are about three pages telling what this kriya does for you, but I can't relate all that. But, at the end of the third page, underlined, the punch line is that such a person can have control over his own death, which they say is not controllable; and can control the death of others.
"And for people like us, who live in America, who cannot control their commotions and live always in doubt and misery, I think this will be an added attraction."
©The Teachings of Yogi Bhajan
©Praana Praanee Praanayam p. 94-95, available from KRI.