Time: 11 – 31 minutes (start with 3-5 minutes and build up to maximum)
Mantra: SA TA NA MA The sounds SA-TA-NA-MA are regenerative. Sa is Infinity. Ta is Life/Existence. Na is Death. Ma is Rebirth/Transformation. These sounds describe the cycle of life. They open Intuition and stimulate the pituitary to make you calm and fearless.
Close your eyes and relax your arms along the sides of your torso. Press the elbows to the sides and lift your arms up until they are parallel to the ground and the hands are in front of the body with palms up.
Separate the hands about 3 feet from each other so the forearms form an angle of about 120 degrees. Bring the fingers of each hand together so all 5 fingertips touch and point up. The arm position should feel very relaxed. Remove any tension from the shoulders and neck.
Mentally focus at the top of the nose where the eyebrows meet (the browpoint).
Regulate the breath precisely: Deeply inhale and then completely exhale. Suspend the breath out for 16 regular beats. Then quickly inhale and exhale again and hold the exhale out. Continue this cycle.
As you hold the breath out, concentrate at the brow point with a mental mantra. Pulse these sounds: SA-TA-NA-MA–SA-TA-NA-MA–SA-TA-NA-MA–SA-TA-NA-MA (4X for a total of 16 beats). The sounds regulate the time of the breath so it is the same on each cycle.
To end: Take a few deep breaths and stretch lightly.
Note: By holding the breath out, you intentionally create a small “emergency” that excites your survival instincts and fear. The hand postures and mentally repeated sounds create a conscious counterbalance that puts you consciously in control of Fear. That’s all you need to use Fear wisely and to handle any real-life challenge.
From ”Senses of the Soul” by GuruMeher Khalsa