This is a guided meditation. Follow the instructions in the video, or record yourself or memorize them.

“Please come to a meditative pose of your choice. Close your lids until they are one tenth open. Focus your eyes at the tip of the nose. Mentally say Wahe Guru, Wha, mentally focus on the right eye, Hey, mentally focus on the left eye, Guru focus on the tip of the nose, that’s the practice. Now inhale, exhale, and mentally go through the Mantra, Wahe Guru, in prescribed way. Wha, is at the right eye. Hey we are concentrating on the left eye. Guru at the tip of the nose. Inhale. Hold it. Now think of an incident in your life that may have brought you pain, or is haunting you. Exhale. Now again mentally, meditate on, "Wahe Guru" Wha at the right eye, Hey at the left eye, Guru the tip of the nose. Inhale again. Now, visualize that encounter, personify it, be with it, or the thought. Personify, pictorialize it and create it, or re-create it. And exhale, and mentally project "Wahe Guru" Wha on the right eye, Hey on the left eye, Guru at the tip of the nose. Inhale, now reverse yourself and you are the other person. You are the role of the other person, who you are having this encounter with. Or the projection. Imagine their thoughts, their feelings, their experience and exhale, and meditate on Wha on the right eye, Hey at the left eye, Guru at the tip of the nose and inhale and now, from your heart forgive the other person in this encounter and forgive yourself. Concentrate on forgiving and exhale and meditate on Wha at the right eye, Hey at the left eye, Guru at the tip of the nose and inhale and now let this incident go, project it into the universe. Give it to God or give it Infinity and exhale. Let it go and let it go with the breath. And mentally think "Wahe Guru" at the right eye, Hey at the left, Guru at the tip of the nose. And relax. Open your eyes.”

To clear away old patterns of grief and fear, practice this kriya. In yogic tradition, it is said that this meditation successfully removes unsettling thoughts from the past that surface into the present; that it can take difficult situations in the present and release them into the hands of Infinity.