Sit on the floor or on a chair, making
sure to keep the spine straight.
Hold your right hand over your left hand in front of your diaphragm. Thumbs are out from each hand. Keep hands about 10% higher than your elbows, which are kept at your side.
Keep eyes closed, looking at the back of the eyelids.
“Har Har Wha-hey Guru”
Translation: Indescribable wisdom; a deep truth from within you.
Chanting Instructions: Silent.
Summary: While you are mentally chanting, visualize white light around your hands in your mind’s eye. As you exhale, visualize lightening moving out of your fingertips. This helps instill you with creativity and insight.
Inhale through the nose and pull in the naval. Hold this breath and posture as you mentally chant the mantra for as long as you can manage. Exhale through the nose, then hold your breath out as you mentally chant the mantra for as long as possible. Continue with this pattern, moving as slowly as you need to so that you don’t run out of breath.
Inhale and hold your breath for 5-10 seconds. Exhale, then relax.
KUNDALINI YOGA AS TAUGHT BY YOGI BHAJAN | KRI AQUARIAN TEACHER LEVEL 1 YOGA MANUAL, PG. 125