Sit in any easy posture that keeps the spine straight.

Bring the mental focus to the Brow Point.

Inhale deeply and completely through the nose. Hold the breath by suspending the movement of the chest. Silently repeat the mantra 3 times: Healthy Am I, Happy Am I, Holy Am I. As you exhale, repeat the mantra out loud three times. Each repetition of the phrase takes about five seconds.

Continue for 11 minutes.

Then inhale deeply, relax the breath, and sit silently for a minute or two. Then inhale deep, stretch the arms up over your head with the fingers interlocked, and pull the spine up. Exhale and relax.

This meditation works with the breath to deepen the impact of the mantra Healthy am I, Happy am I, Holy am I, and to strengthen your capacity to follow through on your intentions.

As the breath slows — ideally to around two and a half breaths per minute — a profound shift occurs. Dropping below the usual 12-15 breaths per minute activates the central brain. The connection between the pineal and pituitary glands heightens, allowing for greater inner alignment.

In this slower, more receptive state, both internal and external sound have a stronger influence. The mantra becomes more effective and integrated, enabling your system to fully align with your intention.