(Fly Like A Butterfly, Shakta Kaur Khalsa, p. 105)

Posture: Sit in Easy Pose with a straight spine.

Focus: Look into the cup made by your hands.

Breath: Breathe in through the nose. Breathe out through the mouth in a long, slow, blowing motion, almost like a dry spitting motion through your puckered lips. Blow that awful thought out into the cup in your hands!

Mantra: There is no mantra specified. You are to practice this meditation when you have a thought or a feeling you don’t like and it keeps coming up over and over.

Mudra: Make a cup of the hands with the right hand on top of the left and the fingers crossing each other. Relax the upper arms by the sides and place this mudra (hand position) at the level of your heart. Look only into the cup. Blow out that thought you don’t like.

Time: Start with 3 minutes. If you like it, increase your time to 5, 7 or even 11 minutes!

End: To end, breathe in, hold your breath for a few seconds and then breathe out. Hold the hand position, keep the eyes closed, breathe through the nose and feel your spine. Starting at the top of the spine, feel all the way down to the bottom. Feel your spine like you are feeling a stick in your hand. Them more you can feel the whole spine all the way to the bottom, the more your meditation will be able to help you. Then breathe in, breathe out and relax.

Comments: This meditation is best to do when you have thoughts that bother you. Do it for a few days in a row and watch those bad thoughts just disappear. It isn’t recommended to do all the time (like weeks and weeks). Just use it when you need it.