Originally taught on January 24, 1977
"The first act of consciousness is when somebody starts speaking negatively to you, just tell that person, "Please, I am not a dump place." You will help the other person. Say it gently. Be kind, but it's not harmful to remind a friend or a person you communicate with. That will please your heart and mind and towards that, we are going to do this meditation today."
The key to this meditation is keeping the fists as tight as possible. It may become painful, but don't give an inch. Start with 11 minutes; build up to 22 minutes.
Posture: Sit in a comfortable meditative posture with a straight spine.
Mudra: Place both thumbs at the base of the Mercury (pinkie) fingers. Fold the other fingers over the thumbs into fists. Place the right fist directly over the left fist at the level of the heart. Keep the fists as tight as possible.
Relax the elbows.
Breath: The breath regulates itself as the mantra is chanted.
Eyes: Eyes are closed. Focus at the Brow Point.
Mantra: Chant Sat Naam Sat Naam Sat Naam Sat Naam Sat Naam Sat Naam
Wahe Guru. Inhale and exhale chanting energetically. Consciously project the
mantra from the Brow Point. Wahe Guru is used as a hook to pull the energy from the
base of the spine to the top of the head.
Time: Continue for 11 minutes. With practice, build up to 22 minutes.
To End: Inhale, raise the arms above the head and stretch your hands wide.
Then vigorously shake the hands.
© The Teachings of Yogi Bhajan