Meditation into Thoughtlessness

Sit with the spine straight, with Neck Lock.

Relax the right shoulder, elbow by the side, hand straight out, palm facing up slightly cupped. The left arm is parallel to the ground with the palm facing up, touching the diaphragm at the lower chest area. The left hand will separate Prana and Apana Vayus at the point of Uddiyana.

Breathe slowly and deeply using One Minute Breath. Inhaling 20 seconds, holding 20 seconds, and exhaling 20 seconds. If you can’t extend your breath for that length, start with 5 second in, 5 seconds holding and 5 seconds exhale and slowly build your capacity from there.

Listen to Singh Kaur's “Guru Ram Das” or other uplifting music.

Think no thoughts. Become thoughtless.

Continue 11 minutes

To End: Inhale, hold 25 seconds while pressing the left hand against the diaphragm. Squeeze the entire body. Exhale. Inhale, hold 25 seconds and all the energy over that point. Don't spare your diaphragm line, as you squeeze the body. Exhale. Inhale the last time. Hold 25 seconds, squeeze the body apply pressure with the left hand as if you were going to touch the spinal column through the rib cage. Exhale and relax.