Saro Nari Sohi Pranayam with the Siri Gaitri Mantra

Sit in easy pose or in lotus pose. Keep the spine straight and the
body balanced. Concentrate at the root of the nose where the eyebrows
meet on the forehead. Close the eyelids to 1/ 10th open. Place the
hands in prayer pose at the center of the chest or in gyan mudra: the
tip of the index finger touches the tip of the thumb. The hands rest
over the knees
with the elbows straight. Curl the tongue and extrude the tongue
about 1/2 inch past the lips. Inhale through the "U" of the tongue in
eight equal stokes. Place the mantra on the strokes. One mantra per
eight strokes of the inhale. Then exhale in eight equal strokes
through the nose. Make the breath precise and forceful. Mentally
place the mantra on the breath as you exhale, one mantra for the
eight strokes. The Siri Gaitri Mantra is:

RA MA DA SA, SA SAY SO HUNG

Use a melody as in Kirtan Kriya or use a monotone when mentally
reciting the mantra. Continue the meditation for 11 to 31 minutes.
Then inhale deeply, hold briefly and relax.

COMMENTS:

This meditation must be built slowly. Start with 3 to 11 minutes. The
pranayam is very powerful. It can adjust all the meridians and
healing channels in the body. Treat it with respect and keep a glass
of water handy. It will give you fantastic digestion. It will supply
you with energy when you are sure there is none. It is a healing
meditation that can empower your entire immune system. It is the type
of mediation that you must approach with patience and regularity to
mine its hidden secrets. It is worth the effort.