For the Fourth Chakra (Meditation)

(Physical Wisdom, Kundalini Yoga as Taught by Yogi Bhajan, Compiled by Harijot Kaur Khalsa, p. 36)

Posture: Sit in easy pose or in a chair with your spine straight. This meditation is done holding an apple in the palm of each hand. Your elbows are bent with your forearms parallel to the ground. The hands are palms up and the fingertips are nearly touching each other at the center of the chest, near your heart center. Each hand is relaxed and holds the apple without gripping it.

Focus: The eyes are closed and focused at the third eye point.

Breath: The breath will come automatically.

Mantra: Chant “Hummee Hum Brahm Hum” using the tip of the tongue when you chant.

Meaning of Mantra: We are we and we are one. On a higher spiritual level it means, “We are already everything we need to be.”

Mudra: From the starting position, the hands move in and out alternately. As one hand brings an apple in and offers it to your heart center, the other hand moves out to the side and offers its apple to the Universe.

Time: 11 minutes. This mantra is to be done only in the morning between 6 am and 9 am.

End: Inhale, hold the breath 15 seconds and release. Repeat this two more times and relax.

You may now eat your apples!

Yogi Bhajan Comments: “After three minutes of this exercise you will experience yourself becoming cranky and serious. If you can smile at this time it will open your heart center.”