by Yogi Bhajan: This meditation uses the power of the breath to enhance the depth of the effects of the mantra Healthy am I, Happy am I, Holy am I, and to carry out your intentions…
When practiced correctly, the breath will slow to two and a half breaths per minute. This shift from the normal 12-15 breaths per minute is significant. Once the breath rate is slower than four breaths per minute, the central brain starts functioning more intensely. The pineal and pituitary glands shift their relationship to each other.
In this state the effects of outer and inner sound are greater. The mantra will become more penetrating. A larger portion of yourself will be able to synchronize and carry out your intentions.
Posture: Sit in any easy posture that keeps the spine straight.
Mental focus: Bring the mental focus to the Brow Point.
Breath and Mantra: Inhale deeply and completely through the nose. Hold the breath by suspending the movement of the chest. Silently repeat the mantra 3 times: Healthy Am I, Happy Am I, Holy Am I. As you exhale, repeat the mantra out loud three times. Each repetition of the phrase takes about five seconds.
Time: Continue for 11 minutes.
To End: Then inhale deeply, relax the breath, and sit silently for a minute or two. Then inhale deep, stretch the arms up over your head with the fingers interlocked, and pull the spine up. Exhale and relax.
If you are teaching this meditation it is best to guide the students by chanting the mantra out loud as they suspend the breath.