Скачать или смотреть Kundalini Yoga Meditation as taught by Yogi Bhajan: Breaking the Mask

Posture: Sit in Easy Pose with a straight spine.

Mudra: The heels of the hands are together in front of the heart center in an open lotus. The sides of the thumb tips meet, as do the sides of the little fingers. All the fingers are open and spread but are not stiffly held. It looks like an open flower. The fingers point upward.

Eyes: 1/10th open, or as you like.

Breath:

Part 1: Prepare to chant the mantra with this segmented pranayam. Inhale one-third of the way and hold for 15 seconds. Inhale another one-third and hold 15 seconds. Inhale completely and suspend for a final 15 seconds, then exhale. Continue for 15 minutes. (With practice, this sequence of inhaling and suspending the breath can be taken up to three 20 second holds.)

Part 2: Chant the mantra for 11 minutes.

Part 3: Repeat Part 1 for 5 more minutes.

Total Time: 31 minutes.

Mantra: Chant the following mantra in a steady pace and in a tune you like that preserves its beat.

Har Jee Har Har Har Har Har Jee