(Meditation as Medicine, Dr. Dharma SinghKhalsa,p. 255.)

Posture: Sit in easy pose or in a chair with a straight spine with a light neck lock (Jalandhar Bandh). 

Focus: The eyes are one-tenth open — the mental focus is the third-eye point.

Breath: Extend your tongue out at its length. Lightly rest the top teeth across the tongue. Inhale through the mouth in a long, gentle breath, so that you can feel the breath along the sides of your tongue.

Mantra: On the inhalation, mentally repeat the sound, “Go.” Exhale through your nose and mentally repeat the sound, “Bind” (the sound “in” is pronounced like the word “in”). Here it is broken into two parts. Go is the sustaining factor that surrounds the essence, and Bind is the essence, the nucleus, the seed of the self, the inner point or center.

Meaning of Mantra: The mantra “Gobind” is to sustain and protect the self.

Mudra: Bend your elbows so each hand is at ear level, just in front of you. Your palms are facing forward, flat open with your fingers pointing up. Elbows and arms are relaxed and resting close to the body.

Time: Continue for 3-11 minutes.

End: Inhale deeply, bring your tongue back into your mouth, exhale and stretch your hands and arms up.

Comments: Sometimes at a very early age, fear becomes a part of our subconscious. As adults, we may show this unconscious fear as fear of loss, separation, abandonment, or feelings of helplessness. Sometimes it shows itself in feelings of not really being sure of ourselves. This meditation will help release subconscious fears and will give you a secure sense of yourself.