Meditation to
Arouse Mercy & Compassion
Full Moon in Capricorn
Develop your capacity for compassion, forgiveness, and grace.
Sit in a comfortable meditative posture with a straight spine.
Bring the hands palm up in front of the chest. Bend the middle, ring and pinkie fingers on both hands and press them back to back. These three fingers point up. The index fingers point straight forward and cross each other. Extend the thumbs ways from the hands. Hold this mudra in front of the heart center in the middle of the chest.
Close the eyes and follow this 4 part breath practice.
Begin by inhaling in 4 equal parts through the nose. Mentally vibrate the mantra “Sa Ta Na Ma” with each part of the segmented inhale. Hold the breath and mentally vibrate “Sa Ta Na Ma” again. Exhale in 4 equal parts out of the nose continuing to rhythmically and mentally chant “Sa Ta Na Ma”. Then hold the breath out mentally vibrating the mantra once again. Repeat these 4 parts again and again.
If you have a greater lung capacity, you can increase the segmented breath count and holds by doubling or tripling the count/mantra. Chanting “Sa Ta Na Ma, Sa Ta Na Ma” on the 8 part inhalation, suspension in, 8 part exhalation and suspension out or “Sa Ta Na Ma, Sa Ta Na Ma, Sa Ta Na Ma” on a 12/12/12/12 count breath.
Continue for 3-11 minutes or as long as you like