Meditation to Promote the Parasympathetic Nervous System
Sit in easy pose with the lower spine pushed forward, the chest thrust out, and the chin pulled in. Have the eyes 1/10 open.
Extend both arm up at an 60 degrees from the horizontal. Keep the arms perfectly straight and the elbows gently locked. Bend the wrist back pointing all fingers and the thumb flat. Point the palms away from the body and the fingers in. The bend between the flat hand and the forearm should be a 60-degree angle.
Deeply inhale mentally vibrating "SAT NAM". Completely exhale mentally vibrating “SAT NAM” again. Continue breathing as slowly and deeply as possible. Focus on the breath and on the mental mantra.
Begin with 3 minutes and slowly build to as long as you wish.
To End: Deeply inhale, completely exhale, and hold the breath out for 60 seconds. Rest and observe.
Comments: This meditation is highly relaxing. It promotes the parasympathetic nervous system, but first, it will put every fiber of the body under great tension. This meditation increases understanding of the sympathetic nerve, which gives the virtue of patience and the power of self-control.
Originally Taught December 12, 1977
Published in Contrast Consciousness, Spring 1977