This is one of the greatest meditations you can practice. It has considerable transformational powers. The personal identity is rebuilt, giving the individual a new perspective on the Self. It retrains the mind. 11 minutes-2.5hrs.
INTRUCTIONS:
Sit in Easy Pose with a straight spine, and a light Neck Lock.
The eyes are fixed at the tip of the nose. (This meditation is not to be done with the eyes closed.)
Block the right nostril with the right thumb. Inhale slowly and deeply through the left nostril. Suspend the breath and pump the navel point 16 times while mentally chanting the mantra: WHAA-HAY GUROO
Each of the 16 pumps of WHAA-HAY-GUROO contain 3 progressively deeper pulls on the navel. Pull the navel in 1/3 of the way on WHA, 1/3 farther in on HAY, and all the way in on GUROO.
After the 16 repetitions, unblock the right nostril. Place the right index finger (pinkie finger can also be used) to block off the left nostril, and exhale slowly and deeply through the right nostril.
Continue repeating the set of 16 pumps with the breath hold.
To end: Inhale, hold the breath 5-10 seconds, then exhale. Stretch the arms up and shake every part of your body for 1 minute, so the energy can spread.
COMMENTS:
Interested in learning more about this meditation? This has been my daily sadhana for over a year. Reach out with questions and keep an eye out for a explanation video coming soon!