Posture: Sit in Easy Pose with an erect spine and hands in Gyan Mudra.

Breath & Movement: Inhale in 3 equal parts through the nose. Easily hold the breath as you turn the head over the right shoulder. Exhale and return the head to center. Be very calm and quiet. Concentrate at the root of the nose. Repeat the breath, but turn the head to the left.

Continue alternating.

Mantra: On the inhale, mentally vibrate the mantra, Sat Naam, Sat Naam, Sat Naam. On the exhale, mentally vibrate Wahe Guru.

In this exercise, you may experience a pressure in the forehead that will center at the Third Eye Point. Just go into a deep relaxation. This is a high attainment.

Posture: Relax by extending the legs straight and bend forward grasping the toes. Let the head relax and meditate at the root of the nose. Focus all the energy there. Let the mind go. Project into the cosmos.