Week 2 – Sample Meditation

Meditation For a Calm Heart 

Instructions 

    • Tune in first with the Adi Mantra Ong Name Guru Dev Name

(I call upon my own Divine Teacher Within)

  • Sit cross-legged or on a chair with eyes closed.
  • Place your left palm on the center of the chest with your fingers pointing to the right.
  • Bring your right into gyan mudra (index and thumb touching) and raise your hand as if giving a pledge.
  • Inhale slowly through both nostrils and then suspend breath, retainholding it as long as possible.
  • Exhale slowly and gradually and suspend the breath, holding it as long as possible.
  • Practice the meditation for 3  mins.

Additional Reflection Questions 

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