This meditation strengthens your ability to hear the voice of your inner wisdom, so that you can learn to rely on your own guidance rather than seeking answers outside.
The Practice
Posture: Sit straight in a cross-legged position. Place your hands over the ears with the thumbs stretched forward under the jawbone.
Eyes: Eyes are closed.
Mantra: Pull up the navel on each word as you chant the mantra, Sat Siri Siri Akal (the music used in this class was from Raga Sadhana by Sangeet Kaur and Harjinder Singh). Be straight and be positive. Try to hear the inner voice.
Continue for 31 minutes (you can start with 11 minutes and work up gradually). To end, inhale deeply, hold, and press your ears as hard as you can. Exhale. Repeat one more time. Then inhale deeply again, hold, and keeping the hands over the ears, bend the body from side to side 2-3 times. Relax.
Note:
If you feel dizzy after doing this kriya, drink water to come into balance.