Yogi Bhajan shared this meditation in 1980, he said that I will help us in the upcoming difficult time of transition. It’s a great meditation for beginners, it teaches you to concentrate and connect with your breath.
🔻INSTRUCTIONS:
✔ Sit in a comfortable position with your spine straight. Close your eyes and become aware of your body, breath, your emotional and mental state.
✔Tune-in with chanting Ong Namo Guru Dev Namo 3 times.
✔Either close your eyes or keep unfocused gaze at the tip of the nose.
✔ Mudra. Index and middle fingers are straight. Curl the ring and little fingers, cover them with your thumbs.
The right arm is near your torso, the elbow is pointing down and the fingers are stretched up. Place the left arm so that the index and the middle fingers touch the heart center, where you experience it.
✔Breath. On the inhale follow the air coming in through the nostrils up the bridge of the nost, “touching” the area in between the eyebrows. On the exhale follow the air to the heart center, where the fingers touch the chest. Keep following this path, lightly “touching” these areas with your breath. Feel it.
Breath slow and deep, gradually slowing down your inhales and exhales.
✔Continue for 11 minutes.
✔At the end take a deep inhale, hold your breath, stretch the spine up. Exhale. Repeat 2 more times.
✔Don’t rush after the meditation. Keep observing your inner space and breath.
✔Finish with chanting Sat Nam 3 times 🙏
How do you like this one?