(The Aquarian Teacher, p. 428)

Center yourself with three deep inhalations and exhalations (or by chanting Ong Namo Guru Dev Namo).

Posture: Sit in any meditative posture, i.e., Easy Pose or in a chair with a straight spine with a light neck lock (Jalandhar Bandh). 

Focus: Focus the eyes lightly on the Third Eye point (above the nose, between the eyebrows).

Breath: Will come naturally.

Mantra: Sat Nam. “Truth” is my “name/identity.” 

Mudra: With the four fingers of the right hand, feel the pulse on the left wrist. Place the fingers in a straight line, lightly, so that you can feel the pulse in each fingertip. On each beat of the heart, mentally hear the sound Sat Nam.

Time: Continue for 11 minutes. Build to 31 minutes.

End: Not specified. You may always, inhale deeply, hold your breath for 5 to 10 seconds and relax.

Comments: This is a good meditation for someone who doesn’t know how to meditate or wants to develop the ability of concentration in action. It allows you to control reaction to any situation and can bring sweetness and one-pointedness to the most outrageous and scattered mind,