“This meditation builds a deep sense of self-reliance. It allows you to separate your identity from your success. It gives you potency, productivity and caliber. It makes you experience and believe in yourself. Then success comes to serve you, rather than you running after it. This meditation was taught by Guru Nanak then passed on by Baba Siri Chand and, later, by Guru Hargobind.” ~ Comments by Dr. Gurucharan Singh Khalsa

POSTURE: Sit in Easy Pose.

MUDRA: Raise the right arm in front of the Heart Center, bending the elbow so the forearm is parallel to the ground with the palm facing down. Raise the left arm out to the side of the body with the upper arm parallel to the ground, at shoulder level. Bend the elbow so the forearm is perpendicular to the ground with the fingers pointing up and palm facing forward as if you were taking an oath, the left hand in Gyan Mudra (index finger and thumb tip touching).

EYE FOCUS: The eyes are 1/10th open and focused on the tip of the nose.

MANTRA: The entire mantra is repeated on a single breath. The tone is a relaxed monotone that varies in emphasis automatically as you proceed through the mantra.

HAR HAR HAR HAR HAREE HAREE

Each HAR is one beat, and each HAREE is two beats.

TIME: Start with 11 minutes and work up to 31 minutes.