Yogi Bhajan 於 1992 年 5月17日 教授
1. 為了平衡體內的糖分和鈉：
以簡易坐姿坐好，身體向後傾斜。頭部稍微後仰，下巴內收，胸部挺起。肩胛骨區域會感到一定的壓力。
雙臂向兩側伸展，手指張開。保持放鬆，充滿喜悅，肌肉不要僵硬。
開始「火呼吸法」
從丹田開始；每次呼吸時都要充分帶動丹田。
3 分鐘後，張開嘴，伸出舌頭，繼續「火呼吸法」2 分鐘。
2. 伸展脊柱，保持青春健康：
以簡易坐姿坐好，雙臂向上伸展過頭頂，掌心相貼。伸展脊椎、肋骨和腋窩，向上提拉。用意志力對抗地心引力，保持伸展 — 時間可逐漸增加，至最多 5 分鐘，但不要超過 5 分鐘（除非您之後有整整一小時的放鬆時間）。
3. 平衡腺體系統（必須與練習 1 和 2 結合進行）：
用拇指輕觸無名指下方的隆起處，然後用其他手指握住拇指，形成拳頭。
像練習 1 那樣向後傾斜。雙臂向兩側伸展，開始快速向後畫小圈，保持肘部
伸直但不鎖死。繼續向後畫圈，同時抬起和放下雙臂。肩胛骨之間應該會感到壓力。7 minutes.
4. 為了放鬆脊椎並平衡大腦左右半球：
以簡易坐姿坐好，伸展雙臂向兩側伸直，使雙臂呈一條直線。左掌向下，右掌向上。保持雙臂呈一條直線，像蹺蹺板一樣，抬起一隻手臂，同時放下另一隻手臂。盡可能快速地完成這個動作。持續3分鐘。
5. 如果你能完美掌握這個冥想，你將永遠不會做惡夢：
以簡易坐姿坐好，彎曲手肘，使雙手舉至耳旁。將拇指放在小指（水星指）下方的隆起處，保持手指筆直向上，手指之間不要接觸。閉上眼睛，用閉著的眼睛注視下巴，想像自己正在觀看下巴上的螢幕播放著你的幻想遊戲。放鬆冥想 11 分鐘，聆聽 Nirinjan Kaur 錄製的《 Jaap Sahib 》最後四行的錄音。深長、緩慢、深長地呼吸。 11 分鐘後，吸氣，屏住呼吸，保持坐姿，收緊全身每一塊肌肉。吐氣，重複此動作兩次。
6. 為了將冥想的益處擴及身體的各部位：
跳舞、抖動並放鬆身體的每一部分，持續 3-5 分鐘。
7. 以簡易坐姿坐好，雙手合十。拇指輕輕放在眉毛與鼻樑交界處的眼窩處。不要用力按壓。配合 Nirinjan Kaur 的錄音帶，唱誦「Ong Namo Guru Dev Namo」3分鐘。吸氣，屏住呼吸 10 秒，然後吐氣，重複三次。
1. To balance the sugar and sodium in your body:
Sit in easy pose and lean backward. Your head is slightly back, your chin is in and your chest is out. There will be a pressure in the shoulder blade area.
Spread your arms wide with the fingers open. Be relaxed and full of ecstasy with no stiffness in your muscles.
Begin Breath of Fire from your navel point; really move the navel with each breath.
After 3 minutes, open your mouth and stick out your tongue and continue Breath of Fire for another 2 minutes.
2. To stretch the spine and keep you youthful and healthy:
Sit in easy pose with the arms stretched over your head with the palms touching. Stretch, pulling the spine, rib cage, and armpits upward. Fight gravity with your own will and keep stretch-may be increased up to a total of 5 minutes, but no longer (unless you have a full hour to relax afterward).
3. To balance the glandular system (must be done in conjunction with exercises 1 and 2):Touch your thumbs to the mound below your Sun
(ring) finger and close your other fingersaround them to form a fist.
Lean back as in exercise #1. Stretch your arms out to the sides and begin to quickly revolve your arms backward in small circles, keeping your elbows straight but not locked. Continue to make the backward circles as you raise and lower both arms at the same time. There should be pressure between your shoulder blades.7 minutes.
4. To loosen up your spine and to balance the left and right hemispheres of your brain:
Sitting in easy pose, stretch your arms straight out to the sides so that your arms are in one straight line. Turn your left palm down and your right palm up. Keeping the arms in one straight line, raise one arm as the other one is lowered, like a seesaw. Move as quickly as you can. 3 minutes.
5. You will never have a nightmare if this meditation is perfected:
Sitting in easy pose, bend your elbows so that your hands are up by your ears.
Put the thumbs on the mound below the Mercury finger (pinkie) and keep the fingers pointing straight up, the fingers not touching each other. Close your eyes, look at your chin with your closed eyes, and pretend to watch one of your fantasies played on a screen in your chin. Relax and meditate for 11 minutes, listening to Nirinjan Kaur's tape of the last four lines of Jaap Sahib. Breathe long, slow and deep. After 11 minutes, inhale, hold your breath, and tighten every muscle of your body as you sit in the
posture. Exhale and repeat this 2 more times.
6. To spread the benefits of the meditations to all parts of your body:
Dance, shake and loosen every part of your body, for 3-5 minutes.
7. Sit in easy pose and put your hands in prayer pose. The thumbs are gently placed on the part of the eye socket where the eyebrow begins at the side of the bridge of the nose. Don't press too hard here. Chant 「Ong Namo Guru Dev Namo」 with Nirinjan Kaur's tape for 3 minutes. Inhale, hold your breath 10 seconds and exhale, three times.
選自 Still Keeping Up 雜誌 p5
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