This 3-part kriya recalibrates our responsiveness to what is, as it is. Do your best to sustain the arm position for the duration of the meditation, but modify or visualize as needed.
Part One: Palms Down
Posture: Sit straight in easy pose with the chin in and the chest out. Bring your arms straight out to the sides. The elbows are up at the same level as the shoulders and the palms face downward. Bend the elbows in so that the forearms and fingertips point straight forward. There will be a stretch felt in the armpits.
Eyes: Close your eyes and focus the closed eyes at the tip of the chin.
Breath: Breathe slowly and deeply.
Continue for 3 minutes.
Part Two: Palms Up
Remain in the same position as the first exercise but turn the palms up toward the ceiling. This will stretch the wrists. Do the best you can to make the palms turn upwards. Continue to focus the closed eyes at the center of the chin and breathe long and deep.
Continue for 3 minutes.
Part Three: Palms Out
Still in the same position, turn the palms so that they are facing out to the sides. The pinkie side of the hand is up and the thumb side of the hand is down. Keep the arms up at shoulder level. Continue to focus the closed eyes at the center of the chin and breathe long and deep.
Continue for 3 minutes.
Comments:
To face the challenge of tomorrow, we must live in the present moment and accept what that moment brings. Anytime we become angry, resentful, or lost in fantasy, we lose synchrony with the moment and cannot respond appropriately.
This meditation was originally taught on 1/4/94 can be found in Self Knowledge.