This simple and elegant meditation can neutralize tension and put you into an extremely relaxed state. Practicing it for 40 days is said to revitalize your glandular system and re-establish glandular equilibrium.
The Practice
Posture: Sit straight and bring the forearms up and in until the hands meet at the heart level. Palms face up. Cross the right hand over the left with the fingers extended. Place the left thumb in the center of the right palm and cross the right thumb over the left thumb.
Eyes: The eyes are 9/10 closed, and as the meditation progresses they may close completely.
Mantra: Inhale deeply and exhale completely as you chant long Sat, short Nam:
Saaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaat Naam
The ratio of Sat to Nam is 35:1.
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Begin with 11 minutes and build your practice up to 31 minutes.
This meditation can be found in the manual, Kriya: Yoga Sets, Meditations & Classic Kriyas.