Meditation for Harmonious Action

February 27, 1992

The body requires nourishment. The spirit requires strength. And the mind requires control. Bring these three aspects of life to work together harmoniously with this meditation.

Illustration of George sitting in easy pose with hands on knees snapping fingers

1. Ring Finger Snaps

Posture & Mudra: Sit in Easy Pose (Sukhasana).

Movement & Breath: 

  • Snap your fingers using your ring fingers (instead of your middle fingers) and thumbs. Make the snapping sound with your ring fingers for 10 minutes.
  • Continue to snap your ring fingers and breathe Breath of Fire, moving the Navel Point (Manipura Chakra), for 2 minutes.

Eyes/Drishti: Focus on the Tip of the Nose (Lotus Point).

Mindful Attention: You can listen to a musical recording to help you keep the beat.

Suggested Recording: Har Singh Nar Singh by Nirinjan Kaur.

Duration: Continue for 12 minutes.

Ending: Immediately begin Exercise 2.

2. Shoulder Slap

Posture & Mudra: Sit in Easy Pose (Sukhasana). 

Mantra: Listen to a recording of “WAHE GURU SAT NAM SAT NAM JI” to help you keep the rhythm.

Suggested Recording: Waheguru Simran by Singh Kaur from the album Crimson Collection, Vol. 3.

Movement & Breath: Bending the elbows, hit your shoulders with the palms of the hands on the same side as hard as you can in rhythm with the music.

Duration: Continue for 3 minutes.

Ending: Immediately begin Exercise 3.

Illustration of George sitting in easy pose with hands patting shoulders
Illustration of George sitting in easy pose doing Clapping hands overhead or hands in prayer pose

3. Prayer Pose

Posture & Mudra: Sit in Easy Pose (Sukhasana) and bring your hands in Prayer Pose (Pranam Mudra) over your head with the elbows slightly bent, so your upper arms form a triangle.

Mantra & Breath: 

  • Hold the position and do Long Deep Breathing. Breath as slowly as you can for 7 minutes.
  • Hold the posture and chant “HAR” from the Navel Center (Manipura Chakra) once per second for 2 minutes.

Eyes/Drishti: Closed or focused on the Tip of the Nose (Lotus Point).

Duration: Continue for 9 minutes total.

Ending: Inhale deeply, suspend your breath and stretch your arms up. Exhale and relax.