1. Sit in easy pose with a straight spine, with a light Jalandhar Bandh (throat lock).
2. Tune in by chanting “Ong Namo Guru Dev Namo” 3 times.
3. Relax your arms at your side and raise the forearms up and in toward the chest at heart level. Draw the hands into fists, the thumbs point up. Press the fists together so the thumbs line up and both thumbs and fists are touching each other. Stay straight and stable in the torso. Maintain an alert attitude.
4. Focus your eyes the tip of the nose.
5. Breath: Inhale through the nose.
6. Exhale through the mouth
7. Inhale through the mouth
8. Exhale through the nose.
9. Continue this breathing cycle for 3 mins.
10. To end: Inhale and stretch the arms up over the head. Keep stretching as you take 3 more deep breaths. Relax.
“There are no enemies. There are challenges to our creativity. The greatest enemy is the self. Self-defeating activity and self-animosity occur when we do not accept ourselves. We instinctively reject self- confirmed continuity. We will oppose our own success and accomplishment just to break with steadiness. That break is the assertion of ego: and attempt at marking and possessing something in Time and Space. This self-animosity distracts us from the real gift of human life: the capacity to confront and experience self in relationship to the Unknown Infinity of our self.
This Meditation conquers that state of self-animosity and gives you the ability for constant consciousness in support of core self.”
Originally taught by Yogi Bhajan in March 1979.