This practice opens the heart center and the feelings of the positive self. It is a gesture of happiness. It has a great history and is said to have been practiced by many great and wise spiritual leaders including Buddha and Christ. The hand mudra became a symbol for blessing and prosperity.
Posture: Sit with an erect spine. Curl the ring finger and little finger into each palm. Bend the thumbs over top of them to lock them into place. Keep the first two fingers straight. Bring the arms so the elbows are by the sides, and the hands are by the shoulders with the two fingers of each hand pointing straight up. Bring the forearms and hands forward to an angle of 30 degrees from the vertical. Press the shoulders and elbows back firmly but comfortably. The palms face forward.
Eyes and Mental Focus: Close the eyelids. Roll the eyes up gently and concentrate at the brow point, the Third Eye area at the top of the nose where the eyebrows would meet.
Breath: Create a steady, slow, deep, and complete breath.
Mantra: Mentally pulse rhythmically from the brow point out to Infinity the sounds: Saa taa naa maa
Saa is Infinity. Taa is Life. Naa is Death. Maa is Rebirth/transformation. This describes the cycle of life. This kriya brings a total mental balance to the psyche. The entire mantra means, "I meditate on Truth, Truth that I am.”
Time: Try it for 40 days. During that time eat lightly and speak only truth directly from your heart. Practice for 11 to 62 minutes.
To End: Inhale deeply and exhale three times. Then open and close the fists several times. Relax.
© The Teachings of Yogi Bhajan