This meditation enhances your capacity for caliber, to hold and execute self-authority.
Sit in easy pose, keeping the torso straight at all times without leaning forward or backwards. Bring the hands level with the heart, closing the fingers over the thumbs into fists with the thumb tips at the base of the little fingers if possible. Press the fists together at the first knuckles from the tips of the fingers so that the base of the palms are together and the backs of the palms face away from the centre. Fix the eyes at the tip of the nose.
Breath: Inhale deeply through the nose. Exhale completely through the mouth with pursed lips. Inhale smoothly through the mouth. Exhale through the nose.
Continue for 3 minutes, building slowly to 11 minutes (maximum 22 minutes).
To end: inhale and hold the breath as you stretch both hands up over the head. Exhale and continue to stretch for 2 more deep breaths. Relax.