Sit in Rock or Easy Pose, with light jalandhar bandh (neck lock).



Eyes are closed.



Mudra: Touch each thumb to the base of the Mercury (pinky) fingers.  Close the rest of the fingers over the thumbs to form fists.


Raising the arms, begin a backstroke type movement over the head, alternating each side (right/left) as you swing up, over and back around again, just like you are doing the backstroke in a swimming pool.


Breath: Through O-shaped mouth, begin strong, rhythmic inhale/exhale in sync with arm movements. The breath becomes a breath of fire through the mouth. Keep the lips in an O shape throughout the meditation.


The mudra, movement and breathing are continuous and strong.


Intentionally think about anything and everything that makes you angry, weird, negative, or commotional. Continue this laser focus on bringing up the anger and negativity throughout the meditation, increasing the movement and breath.


To End: Interlock the fingers, stretch the arms up over head, palms facing up, deep inhale through the O mouth- picture yourself surrounded in white, healing light- exhale out the O mouth. Hold the breath for 10 seconds.


Repeat 3 times.


Time: 3 minutes.