It is compassion that makes us truly human - compassion for others and for ourselves. Imagine life without compassion. It would be bitter. Learn to  open your heart and cultivate compassion.

Posture: Sit in Easy Pose with your spine straight.

Mudra: Cross the Saturn Fingers (middle fingers) over the Jupiter fingers (index fingers) of each hand. Place thumbs on mounds of Mercury, which is just at the base of the pinkie.

Mantra: Sing with a lyrical version of Rakhay Rakhanahaar.

Rakhay rakhanhaar aap ubaariun

Gur kee pairee paa-eh kaaj savaariun

Hoaa aap dayaal manho na visaariun

Saadh janaa kai sung bhavjal taariun

Saakat nindak dusht khin maa-eh bidaariun

Tis Saahib kee tayk naanak manai maa-eh

Jis simrat sukh ho-eh saglay dookh jaa-eh

Jis simrat sukh ho-eh saglay dookh jaa-eh

Eyes: Closed.

Movement:

On the first line of the mantra, bring the hands up and press the left hand over the right at your heart center.

On the second line of the mantra, lower the arms so the wrists rest on the knees.

Continue alternating in this way, but keep the hands at the chest for the last line that repeats twice.

Then briefly lower and raise them again for the first line.

Time: Continue for 31 minutes.

© 3HO. This kriya is courtesy of YB Teachings, LLC. Used with permission.