As taught by Yogi Bhajan
Sit in an easy pose with an elongated spine.
Lightly tuck your chin in to open the energetic channels that flow up your back over your head.
Touch the tip of your tongue to the roof of your mouth to connect the channels that flow up your back and down the front of your torso.
Either close your eyes or look straight ahead with your eyes just barely open.
Place your left hand on the center of your chest at the heart center. Press your palm flat against your chest, and make your fingers parallel to the ground pointing to the right.
Touch the tip of your right index finger with the tip of your right thumb to form gyan mudra. Raise your right hand up to your right side as if giving a pledge, but let your elbow relax in close to your side body. Your palm should face forward and your middle, ring and pinky fingers should point up toward the sky.
Concentrate on the natural flow of your breath. Regulate each bit of the breath consciously.
Inhale slowly and deeply through both nostrils.
Let your chest rise as you inhale.
Maintain that lift, and retain the breath for as long as it is comfortable.
Then, exhale smoothly, softly and completely. When the breath is totally out, suspend the breath out for as long as it is comfortable.
If you feel any agitation or irritability, you are pushing beyond your natural limitations. Take a short break, breathing normally, and return to the practice once it passes staying mindful of your natural capacity, perhaps taking in a smaller breath or reducing your time in retention or suspension.
Continue this pattern of long, deep breathing for 3-31 minutes.
Every challenge we face offers us the opportunity to express our best self. Sometimes reactive emotions and habitual patterns get in our way. Cultivating evenness of mind and an open heart allows us to respond to any challenge in a way that expresses our highest virtues.
The following meditation helps establish an internal state of equipose by quieting the mind and opening the heart. To practice, all you need is a few minutes and a quiet place to sit.
The following meditation helps establish an internal state of equipose by quieting the mind and opening the heart. To practice, all you need is a few minutes and a quiet place to sit.
Lightly tuck your chin in to open the energetic channels that flow up your back over your head.
Touch the tip of your tongue to the roof of your mouth to connect the channels that flow up your back and down the front of your torso.
Either close your eyes or look straight ahead with your eyes just barely open.
Place your left hand on the center of your chest at the heart center. Press your palm flat against your chest, and make your fingers parallel to the ground pointing to the right.
Touch the tip of your right index finger with the tip of your right thumb to form gyan mudra. Raise your right hand up to your right side as if giving a pledge, but let your elbow relax in close to your side body. Your palm should face forward and your middle, ring and pinky fingers should point up toward the sky.
Concentrate on the natural flow of your breath. Regulate each bit of the breath consciously.
Inhale slowly and deeply through both nostrils.
Let your chest rise as you inhale.
Maintain that lift, and retain the breath for as long as it is comfortable.
Then, exhale smoothly, softly and completely. When the breath is totally out, suspend the breath out for as long as it is comfortable.
If you feel any agitation or irritability, you are pushing beyond your natural limitations. Take a short break, breathing normally, and return to the practice once it passes staying mindful of your natural capacity, perhaps taking in a smaller breath or reducing your time in retention or suspension.
Continue this pattern of long, deep breathing for 3-31 minutes.
First, try it for three minutes. If you have more time, try it for three periods of three minutes each with one minute rest between them.
For a more advanced practice of concentration and rejuvenation, build up to 31 minutes.
For a more advanced practice of concentration and rejuvenation, build up to 31 minutes.
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