Meditation for a Stable Self

This meditation is intended to stabilize the Pranic Body. This leads to a fuller sense of Self, better judgment, and a more stable mental outlook. We often have conscious or subconscious fears, which make us jumpy and irregular in our judgment and in our trust of the inner self. This meditation works to remove our knee-jerk fear reactions and make us steady.

The Practice

Posture: Sit in Easy Pose with a light jalandhar bandh.

Mudra: The hands and arms form a very precise mudra. Hold the right hand 4 to 6 inches (10 -15 cm) in front of the body at the level of the throat. Curl the fingers into a fist. Extend the thumb straight up.

Hold the left hand directly below the right fist. Curl the fingers of the left hand into a firm fist. Extend the thumb straight up.

Adjust the position of the hand so the left thumb tip is about 2 inches from the base of the right fist and the thumbs are aligned with each other. If you do this correctly, the base of the left hand to the top of the right thumb will cover the space from the level of the diaphragm to the mouth.

Hold the elbows so that the forearms are parallel to the ground.

Breath: Regulate the breath into this pattern: inhale deeply and quickly, then exhale immediately, powerfully, and completely. Lock the breath out. Suspend the chest and keep the neck locked. Keep the thumbs stiff and in perfect position. Hold the breath out for a rhythmical count of 26. With each count gently apply mulbandh and feel the Navel Point squeeze backwards.

Eyes: The eyelids are 1/10th open with the eyes focused at the Brow Point.

Visualization: Visualize as you count. See and feel the energy and awareness going up the spine, vertebra by vertebra. The count of one is the first vertebra at the base of the spine, with the count 26 at the top of the spine into the center of the skull.

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Continue for 3 - 11 minutes.


This meditation is an advanced practice. It requires the student to hold a demanding posture without distraction. First you must learn to overcome your discomfort and concern about the body. Then you will learn to hold your concentration, and finally to perfect the visualization of the energy. It is recommended to cultivate the practice over time as a daily sadhana of at least 120 days.

© 3HO. This kriya is courtesy of YB Teachings, LLC.

Source: KRI International Teacher Training Manual Level 1

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