This meditation uses the Chattar Chakkar Varti mantra, which is used to alleviate anxiety, depression, insecurity, and fear, and to bring victory. It is said to stimulate the thalamus and hypothalamus glands.
Posture & Mudra: Sit in Easy Pose with your elbows bent so that your upper arms are alongside your rib cage and your elbows rest against the lower ribs. Your forearms point upward. The palms are flat and face the heavens. The fingers are firm.
Mantra: Chant along with Chattar Chakkar Varti, the last 4 lines of Jaap Sahib, by Kulwant Singh:
Chattar Chakkar Vartee, Chattar Chakkar Bhugatay, Suyambhav Subhang, Sarab Daa Sarab Jugatay
Dukaalang Pranaasee, Dayaalang Saroopay, Sadaa Ang Sangay, Abhangang Bibhootay
Chant using the tip of your tongue against your upper palate. This will affect your thalamus and hypothalamus.
Movement: Move your forearms in small inward circles keeping the palms flat and facing upwards. Move from the elbow but keep the elbows resting on the lower ribs. As you move, your eyes will close automatically.
Continue for 11-18 minutes. To end, inhale, hold your breath for 10-15 seconds, while making your inward circles as fast as you can (3 times per second) and exhale. Repeat this sequence two more times.
© 3HO. This kriya is courtesy of YB Teachings, LLC.
This meditation was originally taught on May 10, 1996 and can be found in Self-Experience.