This series of exercises guides the pranic life force through the body to the heart center, opening the heart so that you can give and receive love without fear, anger or resentment. This state of compassion is the essence of self. When feeling weighted down by the scars and disappointments of life, this kriya will help you sense the broader reality of which you are a part. All possibilities open to you when you live from the essence of Self. Physically this kriya releases tensions, strengthens digestion and opens the lungs.
Kundalini Yoga for the Essence of Self (pdf)