This meditation will tranquilize the mind within 3 minutes. The hand position is called ‘the mudra which pleases the mind.” You can use an affirmation as the mantra but make it short as you need to repeat the mantra while holding the breath in and out. An example might be ‘I am capable’ or ‘I am confident’ or ‘I am manifesting my vision’ etc. (Affirmations need to be positive and in the present.)
Here is how to do it.
Sit in easy pose or on a chair with a straight spine. With the elbows bent, bring the hands up and in until they meet in front of the body at the level of the heart. The elbows should be held up almost to the level of the hands. Bend the index fingers of each hand in toward the palm. Join them with each other as they press together along the second joint. The middle fingers are extended and meet at the fingertips. The other fingers are curled into the hand. The thumbs meet at the fingertips. Hold the mudra about 4 inches from the body with the extend fingers pointing away from the body. Focus at the tip of your nose. Inhale completely and hold the breath while repeating the mantra of your choice 11 times. Exhale, hold the breath out, and repeat the mantra an equal number of times.
Tip: Try 5 times first time around and then try adding another repetition of the mantra when you are comfortable with the breath. Practice for 3 minutes.
(From the book ‘The Survival Kit Meditations & Exercises for Stress & Pressure of the Times’)