This is a simple but powerful meditation that is said to help coordinate the brain hemispheres, giving you powerful insight. It is an excellent tool to turn to when you do not know what to do.
Posture: Sit in Easy Pose with a straight spine.
Mudra: Relax the arms down by the side of the body. Bend the elbows and raise the hands up in front of the chest. With both palms facing toward the chest, cross the hands and rest one palm in the other; the thumbs are crossed and the fingers point up at a comfortable angle. (The position of left and right hands is interchangeable for this exercise).
Eyes: Look at the Third Eye, then bring the eyes to the tip of the nose.
Breath: Breathe in a four-part pattern:
Inhale through the nose, exhale through the nose.
Inhale through the mouth, exhale through the mouth.
Inhale through the nose, exhale through the mouth.
Inhale through the mouth, exhale through the nose.
Continue this sequence. All breaths should be deep, complete and powerful. When breathing through the mouth, purse the lips almost as if to whistle.
Start with 11 minutes and gradually build up to 31 minutes over time.
© 3HO. This kriya is courtesy of YB Teachings, LLC.
This kriya can be found in Kriya: Yoga Sets, Meditations, Classic Kriyas.