Meditation for  Self-Blessing

Guidance by Intuition 

October 4, 1979

This meditation empowers you to tap into your intuition and receive clear guidance by blessing yourself. It combines a unique breathing pattern, mudra, and mantra to unlock your inner wisdom.

Holding this arm position might feel challenging. Observe any discomfort without attaching to it or pushing it away, and refocus your attention on your breath and mantra.

Illustration of Elaine sitting in easy pose with Hands up in an arc above her head, hands separated

Posture & Mudra: 

Sit in Easy Pose (Sukhasana) with a light Neck Lock (Jalandhara Bandha). Hold your arms in a gentle arc around your head. Keep your palms and fingers facing down, approximately 6-8 inches above the crown of your head. Separate your hands by about 12 inches, with the thumbs loosely hanging apart from your fingers.

Breath & Mantra:

This segmented breath activates your energy centers:

  • “SA TA NA MA”: Silently repeat this mantra to help time your breath rhythm.
  • Inhale deeply and evenly for 8 counts (or two repetitions of the mantra).
  • Exhale completely for 8 counts (or two repetitions of the mantra).

Hold your breath out for 16 counts (or four repetitions of the mantra), maintaining the same rhythmic pace.

Eyes/Drishti: 

Keep your eyes about 1/10th open.

Duration: 

Begin by practicing this meditation for 11 minutes. Gradually increase the duration to 22 minutes, and eventually up to 31 minutes as you become more comfortable.

Ending:

  1. Inhale deeply and raise your arms up and back above your head.
  2. Stretch your lower back and neck while looking up.
  3. Hold this stretch and your breath briefly, then exhale and slowly lower your arms.
  4. Repeat this sequence two more times. 
  5. Relax and allow the effects of the meditation to settle within you.