(The Art, Science & Application of Kundalini Yoga, Nirvair Singh Khalsa, p. 171.)

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

Focus: Close the eyelids. Roll the eyes up gently and concentrate at the brow point — the Third Eye area — at the top of the nose where the eyebrows would meet.

Breath: Create a steady, slow, deep and complete breath.

Mantra: I Am, I Am.

Mudra: You will be using the left hand for the movement while the right hand stays relaxed at the right knee or in your lap. Using the left hand, place it in front of the heart center about six inches in front of the chest. As you say the mantra, “I Am” out loud, bring the hand, with the palm facing your chest, in closer to the chest (4 inches away). On the second, “I Am,” move the hand away from the chest until it is about 12 inches out from the chest. Inhale through the nose and then bring the hand back to the beginning position of being 6 inches in front of the chest. Continue this cycle.

Time: Practice for 3 to 11 minutes.

End: Inhale deeply, briefly hold and relax.

Comments: This meditation will bring you a relaxed and magnetic awareness of the heart center and an identity that exists in the present moment. It takes care of the mental self-questioning of identity through a loop process of self-answering. You say, “I Am,” and if a subconscious question arises (I am what?) you answer to your own self, “I Am.” This self-education can be very healing.