Kriya to Still Nerves, Shakes, and Release Trauma from the Body

Exercise 1

Sit in cross-legged position. Place the thumb and index finger together with the tips touching (Gyan mudra). Place the wrists just under the ear lobes with a slight pressure against the neck. Inhale in 8 equal, separate parts and exhale in 8 equal, separate parts. This will be like inhaling in 8 sniffs in and exhaling in 8 sniffs. Continue for 11 minutes.

Exercise 2

Sit in cross-legged position. Place the left palm facing out from the chest with the thumb down. Place the right hand facing the chest. Bring the fingers together. Curl the fingers of both hands so the hands form a fist. Your forearms are parallel to the floor. With the right thumb extended, close off the right nostril. Breathe long and deep through the left nostril for 5 minutes as you pull your hands apart with a slight pressure.

Exercise 3

Sit in cross-legged position. The hands are in fists with the palms down. Place the left hand on the floor in front of the body the right hand is behind you (Part 1). Inhale and raise the arms parallel to the ground the hands are still in fists with the palms facing down (Part 2). Exhale and lower the arms to the starting position. Continue this motion for 5 minutes.

Exercise 4

Arms are to the sides with the elbows bent, tilt the hands back so the palms face upward. The fingers are separated equally and slightly curved as if each hand is holding a ball (Part 1). Breathe long and deep. On the inhale, close the fists, and clench and push out the chest (Part 2), then exhale and open the fists to the starting position. relax the chest. When the hands are in a fist, the wrists are still bent with the palms facing upward. Continue this motion slowly and powerfully for 5 minutes.

Exercise 5

Hand position step 1:

Place both hands in front of the chest with both palms facing each other. Then twist the right hand counter clockwise so both palms face to the right.

Hand position step 2:

Interlace the fingers of each hand with the left little finger outside of the right index finger and the right little finger outside of the left index finger.

Hand position step 3:

Bring the elbows up so the fingers remain interlaced with the left palm facing out and the right palm facing in.

Hand position step 4:

Place the right thumb on top of the left little finger and the left thumb under the right little finger.

Final Position:

Bring the level of the hands to the throat. Pull slightly on the hands holding a gentle tension. Chant “Sat Nam” in this position for 5 minutes. For this mantra, the “Sat” is drawn out for a longer time and the “Nam” is short: “Saaaaaaaaaaaaaaaaaaaaaat Naam.”

At the end of this series of exercises, relax completely.

KY meditation for Elementary Adjustment of the Brain KY meditations (taught April 22″ 1993 YB, from Self Knowledge) The following elementary adjustment will change the third layer of the neurons in single rhythm and will regulate the first ring under the stem of the brain.

	1. Sit in easy pose with the spine straight. The thumb touches the mound under the Mercury finger. The Sun finger and the Mercury finger bend over the thumb, holding it in place. The Jupiter and Saturn fingers are straight. Bend your elbows keeping the forearms parallel to the ground. The hands are held at the level of the heart center with the palms downward and the Jupiter and Saturn fingers of each hand pointing at each other. Make an “0” of your mouth and inhale through the rounded mouth and exhale forcefully through the nose. The force of the exhale will cause your nose to wrinkle up. As you exhale through the nose, the hands and forearms move outwards so that the Jupiter and Saturn fingers point straight out away from you. When you inhale through the mouth, return to the original position. Focus your eyes on the tip of your nose. 3 Minutes. To finish: Inhale deeply, hold your breath for 10 seconds while you lock your back molars and tighten all your muscles. Exhale forcefully with a cannon breath through the mouth. Repeat this sequence two more times and relax. This exercise will cause all the back area of the head to vibrate. It will give oxygen direcily to your brain, stimulate your pituitary and totally fix the vibrator which is called the pineal. It is effective for relieving loss of memory, loss of feelings, and nightmares.
	2. Sit in easy pose with a straight spine. Keep the Jupiter and Saturn fingers straight while you bend the Mercury and Sun fingers and lock them down with your thumb. Bend the elbows so that your forearms are pointing upward and the hands are near shoulder level with the Jupiter and Saturn fingers pointing straight up. The breath is a rapid diaphragm breath through the rounded mouth. There will be a “hoo, hoo, hoo” sound similar to the sound baboons make. The diaphragm will move as fast as a hummingbird’s wings. Rotate your hands in small outward circles as fast as you can, while you breathe rapidly through your rounded mouth. 3 Minutes.  To finish: Inhale deeply, hold your breath for 10 seconds while you tlghten all your muscles and tight!y press your two lips together. Exhale forcefully with a cannon breath through the mouth. Repeat this sequence two more times and relax.
	3. Keep your hands in the same mudra as in exercise two. Stay in easy pose and hold your arms straight out to the sides, with the palms of the hands facing upward and the Jupiter and Saturn fingers pointing straight out. Twist your hands backward as far as you can. The inner elbow will face upwards and be stretched toward the back as your hands twist. There will be a healing pain in the elbows. If the elbows are twisted properly, the chest will automatically press forward and the ribcage will lift. Hold this position breathing naturally. 3 Minutes. Correctly done, this posture will cause the serum in the spine to change, bringing a renewed youthfulness and balance to the body. To finish: Inhale deeply, hold your breath for 10 seconds, while you lock your back molars, tighten all the muscles and twist the elbows with maximum effort. Exhale forcefully with a cannon breath through the mouth. Repeat this sequence two more times and relax.

PAURI KRIYA

This concentrative meditation has been shown to be effective in research on the effects of meditation on self-efficacy beliefs.

1. Sit comfortably with your spine aligned. Rest your hands on your knees, palms facing up, with elbows straight. Close your eyes.
2. Inhale by dividing the breath into eight equal, separate parts, like sniffs. In the first segment of the eight parts, silently repeat the sound of SA, on the second silently repeat TA, on the third repeat NA, on the fourth repeat MA. Silently repeat SA on the fifth, TA on the sixth, NA on the seventh and MA on the eighth part of the eight-part inhalation.
3. While you breathe and silently repeat the sounds, move the fingers of each hand in the following sequence: On SA, press the tips of the index finger and thumb firmly together, on TA press the middle finger and thumb tips, on NA press the ring finger and thumb tips and on MA press the little finger and thumb tips together. This is similar to the movement in Kirtan Kriya.
4. To exhale the breath, recite aloud SA, TA, NA, MA, SA, TA, NA, MA in a monotone. Coordinate the pressing of the thumb tips to the fingers with the corresponding sounds, just as you did during the silent eight part inhalation.
5. Continue this sequence for 11-minutes (this meditation can be practiced for up to 62-minutes).
6. If you notice your mind wandering, simply return your attention to the breath, sound and finger sequence of the meditation.
7. At the end of the meditation, inhale in one long breath, retain your breath briefly, and exhale in one long breath. Relax your posture and open your eyes.