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. It was passed on by Baba Siri Chand and, later, by Guru Hargobind.
Sit in Easy Pose. Raise the right arm in front of the chest, bend the elbow so the forearm is parallel to the ground with the palm facing down in front of the heart center. 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, the hand in gian mudra (first finger and thumb tip touching), as if you were taking a pledge.
Eyes are one-tenth open and focused the tip of the nose
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 stages of the mantra.
Start with 11 minutes and work up to 31 minutes.
Har har har har haree haree
(Each har is one beat, and each haree is two beats)