Yogi Bhajan 於1978年10月5日教授
整體姿勢：
以簡易坐姿坐好，保持脊椎伸直。
手臂和手：
右手臂向身體右側伸直，與地面呈60度角，手肘伸直，手臂保持筆直。伸直併攏所有手指和拇指，使它們與手臂成一直線。左手臂向身體左側伸直，手肘彎曲，前臂貼近胸部，直到與心臟齊平。保持手臂與地面平行。拇指和手指盡可能張開，並在整個冥想過程中保持這種姿勢。
腳姿勢：
盤腿而坐，或坐在椅子上，雙腳均勻受力於地面。
呼吸：
始終保持呼吸穩定受控。冥想自然會使呼吸形成節奏。
你必須克服這種節奏，始終讓呼吸受你意志的支配。保持這個姿勢，控制呼吸10分半鐘。在冥想的最後30秒，以強勁而連續的節奏深吸一口氣，然後完全呼出。正常呼吸幾分鐘。放鬆雙手和手臂。當你進入最深層的冥想狀態時，在呼吸完全停止的情況下，開始吟誦以下曼陀羅。
曼陀羅：
Nararaain Haree Naraain
Nararaain Haree Naraain
Nararaain Haree Naraain
Nararaain Haree Naraain
Nararaain Haree Naraain
Nararaain Haree Naraain
專注點：
將注意力集中在鼻尖上。
備註：
如果手指張開到最大程度，你應該可以感覺到張開的那隻手的指尖發熱。過一會兒，手指會傾向於併攏。你必須克服這個階段，保持手指張開。呼吸會自然而然地形成自己的節奏。克服這種傾向，始終控制你的呼吸。如果身體感到疼痛，冥想的重點應該放在呼吸上，而不是疼痛本身。
這種冥想可以改變你出生星座的能量模式平衡，以及因地球電磁場缺陷而導致的任何缺陷。這些缺陷被刻印在你的星座以及大腦的初始東半球（右半球）。
General Position:
Sit in easy pose with a straight spine.
Arms and Hands:
Extend the right arm straight out to the right side of the body at an angle of 60 degrees to the ground with the elbow locked and the arm held perfectly straight. Extend and join all fingers and the thumb and place them in line with the arm. Extend the left arm out to the left side of the body with the elbow bent and the forearm drawn into the chest until it rests directly in front at the level of the heart. Keep the arm parallel to the ground. The thumb and fingers are spread as far apart as is possible and maintained that way throughout the meditation.
Legs:
Sit with the legs crossed or in a chair with the weight of both feet equally distributed on the ground.
Breath:
Keep the breath under complete control at all times. The meditation will naturally cause the breath to fall into a rhythm.
You must fight this and keep the breath subject to your own will at all times. Hold the position with controlled breathing for 10 1/2 minutes. For the last 30 seconds of the meditation, deeply inhale and completely exhale in a powerful and continuous unbroken pattern. Breathe normally for a few minutes. Relax the hand and arm positions. When you are in the deepest meditation possible begin chant-ing the following mantra as the breath is completely exhausted.
Mantra:
Nararaain Haree Naraain
Nararaain Haree Naraain
Nararaain Haree Naraain
Nararaain Haree Naraain
Nararaain Haree Naraain
Nararaain Haree Naraain
Mental Focus:
Focus on the tip of the nose.
Comments:
You should feel heat in the fingers of the hand that is open if the fingers are spread to their maximum. After a short while the fingers will have a tendency to close. You must go through this and keep them wide open. The breath will want to fall into its own pattern. Overcome this and keep the breath at your control all the time. If the body becomes painful, meditate on the breath and not on the pain.
The meditation changes the pattern balance of the zodiac sign under which you were born and any defect which is caused because of defects in the electromagnetic field of the earth which was imprinted into that zodiac sign and into the initial or eastern (right) hemisphere of the brain.
選自 Keeping Up Connections 雜誌
3RD Quarter, 1988 p5
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