This is a sweet, 11-minute meditation that does not require much physical effort. The hand position and movement embody the mother instinct. Move prayerfully, with kindness and compassion. Concentrate at the heart center, and meditate on the breath.
The Practice
Posture: Sit in Easy Pose with a straight spine.
Mudra: Make a fist with the left hand, thumb up. Make a fist with the right hand around the left thumb. Fists are in line, one above the other, with the right thumb extended up. Hold the mudra at the Heart Center and concentrate at the Heart Center.
Breath: Make a beak of your mouth and inhale through the mouth. Exhale through the nose. Breathe slowly and deeply.
Mantra: listen to the mantra Rakhe Rakhanhaar and experience your vastness. Look to your totality. Embody your coziness, calmness, and wisdom. You have all the strength you need in the palm of your hand.
Rakhay rakhanhaar aap ubaarian
Gur kee pairee paa-eh kaaj savaarian
Hoaa aap dayaal manho na visaarian
Saadh janaa kai sang bhavjal taarian
Saakat nindak dusht khin maa-eh bidaarian
Tis saahib kee tayk naanak manai maa-eh
Jis simrat sukh ho-eh sag/ay dookh jaa-eh
Continue for 11 minutes.
This kriya was originally taught on July l0, 1986 and can be found inI Am a Woman: Creative, Sacred, & Invincible.