(Kundalini Yoga, Shakta Kaur Khalsa, p. 163 and Meditation as Medicine, Dr. Dharma Singh Khalsa, p. 269)

Posture: Sit in easy pose or in a chair with your spine straight.

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

Breath: The breath will come automatically.

Mantra: Mentally hear the mantra, “Sa Ta Na Ma.” Lock the back molars together and keep the lips closed. The molars will alternately tighten, then release; right then left, then right and continue, one syllable for each movement of the molars.

Mudra: Make fists of your hands. Extend the thumbs straight and place the thumbs on the temples. Find the niche where the thumbs fit just right. As the molars alternately tighten and release you should feel the movement under the thumbs at the temples. Keep a firm pressure applied at the temples. Keep the mouth closed. Mentally hear the mantra, “Sa Ta Na Ma,” coordinating the mantra with the subtle movement of the jaws.

Time: 3 to 5 minutes. With practice the time can be increased to 20 and ultimately 31 minutes.

End: Inhale deeply, then hold your breath for 20-30 seconds, exhale and relax.

Benefits: To break unhealthy or unwanted habits, there must be a change in the brain chemistry. According to the yogic science, mental and physical addictions are created by an imbalance around the stem of the pineal gland in the center of the brain.

The imbalance in the pineal area upsets the radiance of the pineal gland itself. It is this pulsating radiance that regulates the pituitary gland. Since the pituitary regulates the rest of the glandular system, the entire body and mind go out of balance.

The pressure exerted by the thumbs triggers a rhythmic reflex current into the central brain. This current activates the brain area directly underneath the stem of the pineal gland helping to restore balance.

This is an excellent meditation for the rehabilitation process in 1) addictions such as smoking, drinking, overeating or drugs and 2) mental imbalances including subconscious addictions to acceptance, advancement, rejection or emotional love. All these lead us to insecure and neurotic behavior patterns.