This kriya works through a combination of mudra (hand position) and mantra (sacred sound) to awaken the intelligence of the heart. The heart center represents the bridge between heaven and earth, or the spiritual and earthly planes.
At the meeting place of the heart, there is no conflict, because there is no other. When we see no separation, when we truly recognize God in all, we naturally relate to the world through the heart. Develop compassion for yourself so you can have compassion for others.
Posture: Sit on your heels with a straight spine.
Mudra: The upper arms are parallel to the ground, on the same level as the shoulders. The elbows are bent and the fingertips are nearly touching each other at the center of the chest near the heart center. The hands are flat with the palms facing downward.
Mantra: The meditation is done to the sound of Humee Hum, Brahm Hum by Nirinjan Kaur and Guru Prem Singh. The meditation is silent, you do not chant aloud. Humee Hum Brahm Hum means: "We are We, We are God."
Eyes: The eyes are focused at the tip of the nose.
Movement: From the starting position, the hands and forearms move out to the sides, palms facing down. Pull the navel point in strongly and lift the solar plexus and diaphragm slightly in a focused motion. As the arms move back in, the navel is released. The navel is pulled in as the arms again move back out to the sides. Continue this movement, using the rhythm of the music to set the pace.
Continue for 11 minutes. To end, inhale and hold the breath 15 seconds and then release. Repeat this two more times and relax.
© 3HO. This kriya is courtesy of YB Teachings, LLC.
This meditation can be found in Physical Wisdom.