MEDITATION TO AROUSE MERCY & COMPASSION

Posture

Sit in a comfortable meditative posture with a straight spine.

Mudra

Bring the hands palm up in front of the chest.

Press the Saturn (middle), Sun (ring) and Mercury (pinkie) fingers back to back. The three fingers are pointing up.

The index fingers are pointing away from the body and are crossed. Extend the thumbs away from the hands to each side.

Hold the mudra in front of the Heart Center.

Mantra & Breath

Begin by inhaling in 4 equal parts to the count of the mantra Sa Ta Na Ma

Suspend the breath to the count of the mantra Sa Ta Na Ma

Exhale in 4 equal parts to the count of the mantra Sa Ta Na Ma

Suspend the breath out of the lungs to the count of the mantra Sa Ta Na Ma

Slowly build up from 4 equal parts on the inhale and the exhale to 8, 12 and finally 16 equal parts.

Time Continue for 3 - 11 minutes

To End Inhale, exhale and relax