Updated: Mar 24, 2020
Posture: with a straight spine, sit with your left heal at the perineum (the area midway between the genitals and the anus). The right knee is at the chest, foot flat on the floor. Forearms are parallel to the floor.
Focus: look down as deeply as possible
Breath: completely inhale in 4 equal sniffs. Exhale completely in 4 equal breaths through the nose.
Mantra: "ong, ong, ong, ong," repeated mentally as you inhale, and "sohung, sohung, sohung, sohung," repeated mentally as you exhale.
Meaning of Mantra: "the creator is within me"
Mudra: The hands are flat and facing down, with the right palm resting on top of the left hand. Tips of the thumb are touching.
End: inhale deeply, hold your breath for 10 seconds, exhale. Repeat 2X.