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5. Sitting in easy pose, bend your elbows so that your hands are up by your ears. Put the thumbs on the mound below the Mercury finger (pinkie) and keep the fingers pointing straight up, the fingers are not touching each other. Close your eyes, look at your chin with your closed eyes, and pretend to watch one of your fantasies played on a screen in your chin. (You will never have a nightmare if this meditation is perfected.) Relax and meditate for 11 minutes, listening to Nirinjan Kaur's tape of the last four lines of "Jaap Sahib". Breathe long, slow, and deep. After 11 minutes, inhale, hold your breath, and tighten every muscle of your body as you sit in the posture. Exhale and repeat this 2 more times.

6. Stand up and dance. Shake and loosen every part of your body for 3-5

minutes to spread the benefits of the meditations all over your body.

7. Sit in easy pose and put your hands in prayer pose. The thumbs are gently placed on the part of the eye socket where the eyebrow begins at the side of the bridge of the nose. Don't press too hard here. Chant "Ong Namo, Guru Dev Namo" with Nirinjan Kaur's tape for 3 minutes. Inhale, hold your breath 10 seconds and exhale. Repeat this 2 more times.

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Meditation Mastery Breath Watching

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