This meditation is an excellent everyday practice. Done in the evening, it will wash the stress from your body and your aura. You can reclaim yourself, quiet the mind’s noise and open into a profound stillness. A little at a time, with regularity and patience, will add balance to your life.
Posture: Sit in a comfortable meditative posture with a straight spine–chin in, and chest lifted, hands in Gyan Mudra or any other comfortable meditative mudra.
Eyes: Close your eyes and concentrate on your breath.
Breath: Inhale through the nose in 8 equal strokes. Exhale through the nose in one deep and powerful stroke.
Time: 11 minutes.
To End: Inhale deeply and hold the breath 5-10 seconds. Exhale. Inhale deeply and hold the breath 15-20 seconds and roll your shoulders. Exhale powerfully. Inhale deeply and hold the breath 15-20 seconds and roll the shoulders as fast as you can. Exhale and relax.
© The Teachings of Yogi Bhajan
Source: Vitality and Stress, KRI Level 2 Training Manual