1.

Tune In

2.

Sit cross-legged, hands in gyan mudra (hands rest on knees, palms up, with index fingers touching halfway down the first joint of each thumb).

Eyes are closed, rolled up under closed eyelids to focus at a point above the nose between the eyebrows known as the "third eye".

It has been said that if you can keep your eyes controlled and focused on this point you can control your mind and drop the incessant chatter with which we are all familiar. Try it, it works. Of course, be prepared for a lot of chatter-static and self-talk in the beginning. That’s part of the process of clearing out. Just keep chanting.

Start by chanting the four sounds Saa Taa Naa Maa over and over in a sing-song little tune (middle E-D-C-D). Take short inhales as you need to without stopping the rhythm of the chant.

As you chant each sound out loud, you press the thumbs to their respective fingers – first the index fingers, then the middle fingers, then the ring fingers and finally the little fingers. Keep up with this cycle for 3 minutes.

You are stimulating both hemispheres of the brain and all ten centers of the brain. It brings the greatest release-awakening you can have.

Next, continue moving the fingers but switch your voice to a strong whisper for 3 minutes.

Then go into silence for 6 minutes. During the silence, keep the sounds going in your mind, keep your eyes focused on the third eye, and keep the finger sequence going.

Come back out of the silence into the whisper and then the sung voice, each for 3 minutes.

The entire meditation lasts for 18 minutes.

It’s amazing how this meditation works. The fingers are the keyboard of the original - and still the greatest - computer, the human brain. Pressing them in this sequence excites energy flows in a specific pattern in the brain.

Along with this mantra, this rhythmic pulsing and chanting can create beautiful change, de-stressing and releasing you from haunting thoughts, past worries and concerns.

The timing of this meditation is important. You can do it either in the 3-3-6-3-3 version (three minutes sung, three whispered, six in silence, three whispered and three sung) or you can do it in the five-minute cycle (5-5-10-5-5).

Don’t be surprised if occasionally tears, other emotions, or worrisome thoughts come up. It’s a strong “housecleaner.” Just keep the chant going and you won’t get stuck in any of the muck. It will be released forever!

3.

Relax with your hands in your lap for 1 minute.