A relaxing practice, this meditation helps to calm the mind. Chanting the mantra – a long, drawn out SAT with a short NAM – slows the breath which in turn slows the churning of the mind. The meditation can take you to a deep meditative state and by the time you’re done, you may find your tension has melted away.

Posture: Sit cross-legged on the floor or in a chair with your feet flat against the floor. Make sure your spine is long and your shoulders relaxed. Chin slightly tucked.

Mudra: Keeping your elbows relaxed at your sides, bring your hands up towards the centre of your chest at the level of your heart. Rest your right hand in your left, palms facing in towards your chest. Press your left thumb into the centre of your right palm and cross your right thumb over the left thumb.

Mantra: inhale deeply and on the exhale chant a long SAAAAAAAT followed by a short NAM. Exhale completely as you chant, extending the mantra – and in particular SAT – as long as you can. Ultimately, the ratio between SAT and NAM should be 35:1.

Focus: Eyes are one-tenth open, but it’s fine to let them close all the way.

Time: 11 minutes. If you’d like to go longer, you can build up to 31 minutes.

To End: Take a deep inhale, suspend the breath and consolidate your energy. Exhale powerfully through the mouth. Repeat two more times.

Yogi Bhajan taught this kriya 29 September 1977. It’s published in the manual “Survival Kit.”