This is a powerful transformative meditation which is said to invoke the Kundalini energy to give you the necessary vitality and intuition to combat the negative effects of the subconscious mind.
It is a healing meditation that can increase your depth, dimension, caliber, and happiness. According to the tantra shastras, it also purifies your past karma and the subconscious impulses that may block you from fulfilling who you really are.
Posture: Sit in Easy Pose with a straight spine, and a light Neck Lock.
Eyes: The eyes are fixed at the tip of the nose. (This meditation is not to be done with the eyes closed.)
Breath & Mantra:
a) Block the right nostril with the right thumb. Inhale slowly and deeply through the left nostril. Suspend the breath.
Mentally chant the mantra Wha-Hay Gu-Roo 16 times.
Pull the navel in 1/3 of the way on Wha, 1/3 farther on Hay, and all the way in on Guroo. Repeat this process, mentally chanting the mantra.
b) After the 16 repetitions, unblock the right nostril. Place the right index finger (pinkie finger can also be used) to block off the left nostril, and exhale slowly and deeply through the right nostril.
Continue repeating a) and b).
Start slowly with 5 minutes. Gradually build the time to 31 or 62 minutes. To end, inhale, hold the breath 5-10 seconds, then exhale. Stretch the arms up and shake every part of your body for 1 minute, so the energy can spread.
Master practitioners may extend this practice to 62 minutes, then to 2-1/2 hours a day. The maximum time to practice this meditation is 2-1/2 hours.
© 3HO. This kriya is courtesy of YB Teachings, LLC.