To have silence and feel balanced

A simple and quick meditation to change your state of consciousness.

Elbows are down and slightly foreward, forearms protectively to the front. Forearms are perfectly perpendicular to the floor from the elbow to the hands
Palms forward, hands very straight, in Gyan mudra
Keep your eyes at the tip of your nose
Suck in strongly through the mouth in two counts.
Blow out through nose in one count
Keep your spine and neck straight.
Focus on your breathing

Continue up to 11 mins.

End: Inhale hold the breath, bring your hands up and push, hold 10 seconds and exhale. Repeat

Inhale push up, feel how the ribs are touching the throat and exhale