Madhur-Nain Kriya

Hands rest on the knees, with the arms straight, in gyan mudra. Gyan mudra is the seal of knowledge.

Eyes are closed and rolled down to focus at the moon center (chin). This activates calm energy.

Hands rest on the knees, with the arms straight, in gyan mudra. Gyan mudra is the seal of knowledge.

HAR (creativity-idea)

This meditation requires both breathing and out-loud chanting:

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Part 1‍

Silent Mantra

Mentally chant Har with every pump of your naval. Har is the creative aspect of the infinite, everything. Continue for 18 minutes.

Pump your naval at a steady pace. Allow your breath to self-regulate (breathe when you need to). The breath and movement of naval are independent of each other.

Part 2

Chanting mantra

Continue in the same posture and now begin chanting “Har” out loud with each pump of the naval. When you are chanting “Har”, the tip of the tongue touches the upper palate. This stimulates the meridians which impacts the brain.

Part 3

In hale and interlock your fingers of your hands and raise them over your head. Continue chanting “Har” out loud for 1 minute.

Inhale deeply and hold the breath. Lock the fingers tightly and squeeze your entire body for 10 seconds. Powerfully exhale. Repeat this sequence of inhaling and exhaling three times. Each time increasing your breath held in 10, 15, 30 seconds. Each time increase the squeezing of your entire body. Then relax. Sit quietly and listen deeply.

Work up to 22 minutes daily.

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