Duration: 15 min
This 8-stroke pranayama meditation addresses the arcline (the sixth of the ten light bodies of kundalini yoga), which is related to how we project into the world and receive information from it. The purpose of this practice is to refine the integrity with which we relate to others.
You'll do this practice, which involves silently repeating a mantra and coordinating it with a specific breath pattern, for eleven minutes. The mantra you'll repeat is: sa ta na ma. Sa means infinity, ta means life, na means death or transformation, and ma means birth or rebirth.