Sitting straight, chest slightly forward, place Elbows at the ribs, Palms facing upwards and towards your face. Close the eyes 9/10, looking at the tip of your nose. Now imagine that you have eyes at the back of the skull and look through those eyes in the back. Breathe very slowly. Long breath is long life. This is the position in which mankind first learned to pray. Feel the connection of the second and fourth chakras. 21min. Inhale, press hands on heart, right over left, hold, squeeze, exhale powerfully. 3X.
Guru Ram Das - Guided Meditation