Daily Practice
This is a kriya of salutation, the body bowing again and again until the bow itself rewires the nerves. You move prana through the spine in long counted waves, then seal it with a mantra meditation that climbs the chakras on a held breath. The work hardens the nervous system so that nothing outside you can shake what lives inside you. You do not solve the fear here. You drop it.
Pose 1
Lie face down on your stomach with your hands locked together behind your back. Lift your locked hands as high as they will go. Raise your chest off the ground and lower it back down, 108 times, counting each one out loud. This is Narda Pranaam, performed by Narda, the disciple of Narayan.
Pose 2
Stay on your stomach and rock forward and back in bow pose, 108 times, counting each one out loud. This is Hans Pranaam, the Swan Salutation.
Pose 3
Sit back on your heels with your hands in prayer mudra at the center of your chest. Stretch your hands and torso forward into Guru Pranaam, then return to sitting with your hands back at your heart. 108 times.
Pose 4
Lie on your back and let your whole body jump and thrash all around, vigorously. This can take away all of your nervous problems. 2-1/2 minutes.
Pose 5
Lie face down on your stomach with your hands flat on the ground on either side of your chest. Inhale through a rolled tongue, the Sitali pranayam, and press yourself up into cobra pose. Exhale through your nose as you lower back down flat. 1-1/2 minutes.
Pose 6
Mantra Kriya. Sit in easy pose with a straight spine. Inhale deeply, and while you hold the breath in, mentally chant "Har" at the navel point, "Har" at the heart center, "Wha" at the throat center, "Hey" at the brow point, and "Guru" at the top of the head. Run that chanting sequence three times or more while the breath stays in. Then exhale, and repeat the same mental chanting while the breath is held out. Keep alternating, breath held in, then breath held out, for 11 minutes. This meditation is as old as man can imagine. It strengthens the nervous system so that nothing can bother you.
Pose 7
Sing along with a soft devotional recording. 3 minutes.