Rejuvenation Meditation
Renew Your Body and Mind
April 12, 1979
This meditation is believed to stimulate your glandular system, enhancing your body’s natural healing abilities. It combines specific pranayama, mudra, and mantras to awaken your body’s natural healing potential. It may work alongside traditional medicine to promote overall well-being and prevent disease.
By mastering this breathing technique, you’ll gain a deeper understanding of why yogis revere the breath as the essence of life. It can leave you feeling lightheaded or dreamy, so it’s best practiced before bed.
Posture & Mudra:
Sit in Easy Pose (Sukhasana) with a light Neck Lock (Jalandhara Bandha). Bring your hands together in front of your chest with your elbows tucked comfortably against your ribs. Join the outsides of your palms and pinkies, then spread your remaining fingers and thumbs. Gently bend your wrists so the palms face upwards.
Movement & Breath:
Time your breath with the mantras in this way:.
- Inhale deeply and slowly through partially pursed lips.
- Hold your breath in for 4 seconds, or the time it takes to mentally recite the mantra: “SA TA NA MA” once (represents the primal creative energy).
- Exhale forcefully through your nose in 4 equal parts. As you exhale, silently repeat “SA TA NA MA” again, one word for each stroke.
- Hold your breath out for 2 seconds, or the time it takes to mentally recite: “WAHE GURU” (represents invoking your inner teacher).
Eyes/Drishti:
Gently direct your gaze past the Tip of the Nose (Lotus Point) towards the ground, as if looking deep into the Earth.
Duration:
Begin by practicing for 11 minutes. As you become comfortable, gradually increase the duration to 31 minutes.