Posture: Sit in easy post with a straight spine.

Mudra: Bend the elbows down into the sides of the body. Bring the hands in front of the heart center, palms facing one another, with the fingers pointing up towards the ceiling. Spread the fingers wide apart. Make your hands into a lotus in front of your heart center by bringing together and touching the pinkies and the sides of the pads of the thumbs, and the base of the palms. The other fingers will be kept apart, and curved slightly to form lotus petals.

Movement: While listening to the music, keep the mudra with the fingers pointing up and begin gliding your arms up in a straight line, until your hands are a little above and a little in front of your head. Then in a continuous movement, without an abrupt stop, glide them back down to the starting position. Continue this movement.

Mantra: Listen to the Prosperity Hymn, also known as Realtiy, Prosperity and Ecstasy, by either Nirinjan Kaur or Simran and Guru Prem, for 15 minutes and go into a deep prayer.

Then listen to Dhuni Indian Instrumental for 6 minutes. If this recording is not available, use other lively classical Indian instrumental music.