This meditation is an excellent everyday practice. Practice it in the evening to wash the stress from your body and your aura. Use it to reclaim yourself, quiet the mind’s noise, and open into profound stillness. Practicing this meditation regularly can help bring balance to your life.
Posture: Sit in a comfortable meditative posture with a straight spine—chin in and chest lifted.
Mudra: Hands in Gyan Mudra or any other comfortable meditative mudra.
Eyes: Close your eyes and concentrate on your breath.
Breath: Inhale through the nose in 8 equal strokes. Exhale through the nose in one deep and powerful stroke.
Continue for 11 minutes. To end, inhale deeply and hold the breath 5-10 seconds. Exhale. Inhale deeply and hold the breath 15-20 seconds and roll your shoulders. Exhale powerfully. Inhale deeply and hold the breath 15-20 seconds and roll the shoulders as fast as you can. Exhale and relax.
© 3HO. This kriya is courtesy of YB Teachings, LLC.
Source: Vitality and Stress, KRI Level 2 Training Manual