Eyes: Fix the eyelids at 1/10th open. The eyes look
straight ahead through the eyelids.
Mudra: Keep the spine straight. Place the right hand
over the right knee. Keep the elbow straight and the hand
relaxed in Gyan Mudra (the index finger tip on the tip of
the thumb). Raise the left hand in front of the Heart
Center. The palm is flat and faces toward the chest. The
fingers point to the right.
Mantra: I AM, I AM
Breath: Start with the left hand 6 inches (15 cm) from the
chest. Chant out loud I AM as you draw the hand
closer to the chest to a distance of about 4 inches (10 cm).
Then chant I AM as you extend the palm straight away
from the front of the chest to a distance of about 12
inches (30 cm). Then take a short breath through the nose
as you draw the hand back to the original position of 6
inches (15 cm) from the chest. Create a steady rhythm
with the mantra and the breath.
Time: Continue for 11-31 minutes.
To End: Inhale deeply, hold, and relax completely.