(Reaching Me in Me, Kundalini Yoga as Taught by Yogi Bhajan, p. 42.)

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

Focus: The eyes are closed. Concentrate on your spine.

Breath: The breath will come naturally.

Mantra and Mudra: Extend your Jupiter (index) fingers on both hands. Lock the other fingers down with your thumbs. Time your movements with the tape Sat Nam Wahe Guru #2 by Jagjit Singh.

Touch your Jupiter fingers to the floor on either side of you when the ragi chants “Sat.”

Touch your Jupiter fingers together in front of your chin the ragi chants “Nam.”

Touch your Jupiter fingers to the floor on either side of you when the ragi chants “Sat.”

Touch your Jupiter fingers together in front of your chin when the ragi chants “Nam.”

Touch your Jupiter fingers to the floor on either side of you when the ragi chants “Wah-hay.”

Touch your Jupiter fingers together in front of your chin when the ragi chants “Guroo.”

Touch your Jupiter fingers together on either side of you when the ragi chants “Wah-hay.”

Touch your Jupiter fingers together in front of your chin when the ragi chants “Guruoo.”

Time: Continue for 3 minutes.

End: Inhale deeply, hold the breath for 10 seconds, exhale and relax.

Comments: Yogi Bhajan first taught this meditation on January 31, 1996.

“Sat Nam Wahe Guru” is a Jupiter mantra. The most graceful power and knowledge come from Jupiter. Jupiter controls the medulla oblongata, the neurological center of the brain and the three rings of the brain stem.

When you are very tense, please do this and you will become calm, quiet, peaceful and tranquil. If you get a headache doing this exercise, it may mean that you have poor circulation. If you miss when you try to touch your fingers, it means you are not concentrating.

“Yoga is a science of reality and an experiential proof of the sacredness of life.”

--Yogi Bhajan