Learning to Meditate
as taught by Yogi Bhajan
Mudra: Sit with a straight back in easy pose or in rock pose. Find your pulse with the four fingers of your right hand on your left wrist. Place the fingers lightly so you can feel the pulse with your fingertips.
Eye position: The eyes are closed and focused on the point between your eyebrows, the third eye point.
Mantra: Mentally chant Sat Nam with each beat of the heart.
Time: Start with 11 minutes or less and build up to 31 minutes.
End: Inhale, hold your breath for 15 seconds and exhale.
Comments: This is a great meditation for someone that doesn’t know how to meditate, or wants to develop the ability of concentration in action. It allows you to control your reaction to any situation and can bring sweetness and one-pointedness to the most outrageous and scattered mind.