Meditation to Purify the Sushumna

June 17, 1994

This meditation helps you to self-purify, to build a personality that is strong and pure, with a powerful projection. It does this by purifying the Shushumna Nadi, or the central nerve channel, the superhighway of the divine inside of you.

The first exercise may cause the Ida and Pingala Nadis to go through spasma, but this means it is working. Your forehead may get hot. Go through any itching and hurting, knowing that these are positive signs of the meditation’s effects on your nervous system.

Illustration of Kramer sitting in easy pose with right hand forward and left hand on forehead

1. Long, Deep Breathing

Posture & Mudra: Sit in Easy Pose (Sukhasana) and bend your right elbow, bringing your right hand by the shoulder with the palm facing forward. Place the fingertips of your left hand in a vertical line on the center of your forehead.

Breath: Long Deep Breathing.

Eyes/Drishti: Closed and focused strongly on the center of your chin.

Mindful Attention: Become very calm and focus strongly on the center of your chin.

Duration: Continue for 11 minutes.

2. Chant HAR

Posture & Mudra: Remain in the same posture and mudra as Exercise 1.

Mantra: Chant “HAR” with the tip of your tongue on the roof of the mouth at a pace of one repetition per second.

Suggested Recording: Tantric Har Too by Simran Kaur Khalsa from the album The Heart Rules.

Eyes/Drishti: Closed and focused strongly on the center of your chin.

Duration: Continue for 11 minutes.

Illustration of Kramer sitting in easy pose with right hand forward and left hand on forehead
Illustration of Kramer sitting in easy pose with right hand forward and left hand on forehead

3. Breath Holds

Posture & Mudra: Remain in the same posture and mudra as Exercise 1.

Movement & Breath: 

  • Inhale deeply, suspend your breath for as long as you can as you stretch your spine upward. 
  • When you need to, exhale with Cannon Fire Exhale through your mouth.
  • Inhale again, and continue to breathe, hold, and stretch in this way.
  • Ideally, hold your breath for one full minute before exhaling.
  • On the final hold, look inward and send healing energy to the parts of your body that are in your awareness at this time.

Eyes/Drishti: Closed and focused strongly on the center of your chin.

Duration: Continue for 11 minutes.

Ending:  Relax.

Stretch your arms up and shake out your hands, arms, and shoulders.