by Gurani Anjali
Begin by sitting in a comfortable position facing east (before 12 noon and after sunrise).
Keeping the mind on your sacred center; be worry free. Direct all thoughts to the Supreme Reality. Feel your body; it’s alive and lives for you, the seeker after truth. Relax every muscle in your body.
Sit up straight without bending forward. Chin up. Place hands in chin mudra (gesture of consciousness: thumb and index finger form circle for eternity, three remaining fingers outstretched symbolizing the three gunas). Breathe normally until you feel ready to do the Gayatri Mantra with the pranayama.
Step 1: Through both nostrils; inhale and exhale normally a few times (about 3 or 4 times).
Step 2: Place middle and index fingers in between the eyebrows. With the thumb block off your right nostril, inhale through the left for 4 seconds. Mentally chant: OM (4 seconds).
Step 3: Block off left nostril with ring and little finger. Keep both nostrils closed. Remain focused on your sacred center. Be calm. Hold for 16 seconds.
Step 4: Now release the right nostril while keeping the left nostril closed. Exhale slowly and mentally chant: BHUR BHUVAH SVAH for 8 seconds.
Step 5: Now inhale through the right nostril, mentally chanting TAT for 4 seconds.
Step 6: Block off the right nostril and hold the breath for 16 seconds.
Step 7: Exhale through the left and mentally chant SAVITUR VARENYAM for 8 seconds.
Step 8: Return hands to chin mudra position on knee. Rest and breathe normally a few times (about 3 or 4 inhales/exhales).
Step 9: Now inhale through both nostrils. Block off the right and exhale through the left and mentally chant: BHARGO for 4 seconds.
Step 10: Close both nostrils. Remain peaceful for 16 seconds.
Step 11: Release right nostril. Inhale and chant mentally: DEVASYA DHIMAHI for 8 seconds.
Step 12: Now block off right nostril and exhale through left and mentally chant: DHIYO for 4 seconds.
Step 13: Close both nostrils and hold for 16 seconds.
Step 14: Now inhale through the left nostril and mentally chant: YO NAH PRACHODAYAT for 8 seconds.
Step 15: Then exhale through both nostrils and relax. Om shanti.
You may want to repeat this sacred formula. Do so gradually. In the beginning three times then go up to five or seven times.
Sit Quietly
Look Silently
Behold the wonder
Oh my mind don’t forget.
Om shanti,
Gurani Anjali