and to cure feelings of ill will, self anger,

hostility, self-hatred or self-animosity.

This is a mudra/ breath meditation to remove our self imposed obstacles.

Sit in easy pose with a straight spine

Stay alert. Fix the eyes on the tip of the nose

This meditation requires the trunk of the body to stay straight without rocking back and forth. Relax the arms at the sides and raise the forearms up and in toward the chest until the hands meet in front of the chest at the heart level and make fists of the hands.

The palms face each other.

The hands are in fists that face each other and are touching.

Listen to the sound of the breath.

Inhale through the nose

Exhale completely through the mouth

Inhale deeply and smoothly through the mouth

Exhale through the nose

Start time 3 minutes, build to 11 minutes. Do not exceed 22 minutes.

At the end: Inhale and stretch the arms up over the head.

Stay stretched as you take three more deep breaths. Relax.

As needed