Kriya to Dissolve Your Fears
Yogi Bhajan, December 1, 1992

PART 1:
Sit in Easy Pose with a straight spine.

Mudra: Bend your left elbow comfortably at your side with your left hand in front of your heart center. Your left hand is in a fist with the thumb pointing either straight up or bent backward. Your right hand is resting on your right knee in Gyan Mudra. (Gyan Mudra: the index finger tip forms a circle with your thumb and other fingers are straight.)

BREATH: Inhale slowly, hold, and slowly exhale so that you breathe exactly three times per minute. Time your breath segments or mentally count off 20 second segments by touching each of the three segments of your fingers up to 20 touches.

TIME: Continue for 11 minutes.

COMMENTS: As you begin practicing, you may need to begin breathing six times per minute. Hold your thumb very steady and strong throughout this position. When you can slow your breath to three breaths per minute, the chaos and confusing of your mind slow. Your glands function better and you can face challenges with clarity.

 

PART 2:
Continue sitting in Easy Pose.

MUDRA: Bring both hands to the sides of your chest with the palms facing each other and the fingers pointing straight forward .

BREATH & MOVEMENT: Inhale and raise your hands up over your head and powerful bring them back down to your sides 8 times and then exhale . Stretch up and come down strongly and quickly.

TIME: Repeat 5 times.

 

 

PART 3:
Continue sitting in Easy Pose.

MUDRA: Point your index finger of each hand straight out while curling the remaining three fingers into a fist. Hold your Saturn (middle) finger with your thumb.

MOVEMENT: Beginning with this mudra at the sides of your chest, move your hands out to the sides in a straight line while rotating your hands to the outside with small circles. When your arms are fully extended, move your hands back to your sides in a straight line while rotating your hands to the inside in small circles.

TIME: Continue for 5 minutes. To finish: inhale, hold your breath, squeeze your body tightly, and exhale. Repeat this breath cycle for a total of three times.

COMMENTS: The demands and pressures of daily life have intensified, even though we have many conveniences available to us. This meditation strengthens the nervous system so that you can minimize feelings of being overwhelmed and afraid.

 

 

 

 

 

 

© The Teachings of Yogi Bhajan

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