From Individuality to Totality

June 2, 1998

In groups, where support and mutuality and shared goals exist, productivity is high. This is also true on an internal level, when our individuality is united with our totality, or our higher self, we can confront and move through all challenges. The breath rhythm of this meditation is designed to take us there.

Illustration of Elain sitting in easy pose, in Gian Mudra, palms facing forward at shoulder level

Posture & Mudra: 

Sit in Easy Pose (Sukhasana) and bring both hands into Gyan Mudra. Hold the mudras by your shoulders with the palms facing forward.

Mantra:

Listen to the mantra “HAR HAR HAR HAR GOBINDAY.”

Suggested Recording: Har Har Har Gobinday by Nirinjan Kaur from the album Tantric Meditations.

Movement & Breath: 

  • Inhale through the mouth over the length of the first line of the mantra “HAR HAR HAR HAR GOBINDAY.”
  • Exhale through the nose over the length of the second line of the mantra “HAR HAR HAR HAR MUKANDAY.” 
  • Continue to inhale or exhale alternately during each line of the mantra.

Eyes/Drishti:

Closed.

Mindful Attention:

Be steady and sit very still as you meditate. Use your mental self-control to do this.

Duration: 

Continue for 25 minutes.

Ending: 

  1. Inhale deeply and completely, and suspend your breath for 20 seconds. As you hold, command the energy to circulate throughout your body. Exhale.
  2. Repeat this sequence one more time.
  3. Inhale deeply and stretch your arms straight up with the fingers spread wide and stiff. Suspend your breath for 20 seconds and squeeze your entire spine, stretching it up as far as possible. Exhale and relax.