(Reaching Me in Me, Kundalini Yoga as Taught by Yogi Bhajan, p. 46.)

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: Inhale deeply through the rolled tongue (Sitali Breath) and exhale through the nose.

Mantra: There is no mantra with this meditation.

Mudra: Arms are stretched out straight to the sides. There is no bend in the elbows. The Jupiter (index) finger points upward and the thumb locks down the other fingers. The power of Jupiter, the knowledge, should be tough, stiff and straight.

Time: Continue for 11 minutes.

End: Inhale deeply, hold the breath for 10 seconds while you stretch your arms out to the sides as far as possible, exhale. Repeat this sequence two more times.

Comments: This meditation can be done either in the morning or the evening. If you do this eleven minutes every day, your entire life will change. This will give you a new life. Do this for 40 days, it will change your personality from A to Z.

“Talking is suffering. Giving is happiness.”

--Yogi Bhajan