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The oldest manner of prayer known to mankind

Sit in Sukhasana (easy pose) with a straight spine.  Rest the elbows against the ribs with the forearms angled out to the sides and the palms facing upwards. The forearms angle up so that the hands are at the level of the heart centre.  The fingers of each hand are joined, the thumbs a little spread, and the hands are receptive. Create a relaxed and comfortable hand and arm position.

Concentrate between the eyebrows and the root of the nose,  Ajna chakra.  Inhale deeply, exhale completely, hold the breath ૐout and tune into the beat of your own heart.  Mentally vibrate « Thou » with each beat. Hold the breath out for 15-30 seconds. « Silently listen to the beat of the heart, which silently chants «  Thou, Thou, Thou,Thou« .

Meditate on the beautiful rhythmic beat of your own heart.  continue this breath pattern.  Start for 11 minutes and build up to 31 minutes.

If You are not able to hear the beat of your heart use the mantra « Saa-Taa-Naa-Maa » and chant it mentally 4 times during the retention without air.  It is important that the breath is held out of the lungs for the same amount of time throughout the meditation, mentally vibrating the mantra at a constant rate, just like the steady rhythm of the heart.

This is a very powerful form of Meditation. 

Take the time to master it and you will understand Presence ૐ and your heart will beat to the rhythm of this Earth.