1. Meditation for Surrender

(Relax and Renew, p.167 — 7 minutes)

With the left hand resting over the right and the thumbs touching in the lap, we breathe in eight segmented inhales, and exhale chanting Wahe Guru.

As the breath rises through the body, we allow the energy to move through the eight chakras, projecting our awareness through the third eye.

This meditation helps establish a healthy relationship between the ego and the infinite self. Rather than dissolving the ego completely, we begin to place it in right relationship — allowing the deeper intelligence within us to lead.

With each inhale we activate the body and nervous system.
With each exhale of Wahe Guru, we release into gratitude and wonder.

It is a practice of opening to all of it.

2. Meditation for Powerful Energy

(Relax and Renew, p.143 — 3 minutes)

In the second posture, we interlace the fingers and extend the ring fingers outward, holding the hands at the heart center.

Here we chant a long, resonant ONG.

ONG is the sound of the creative force of the universe — the vibration that initiates life itself.

As we chant, we are not just making sound — we are experiencing our own energy.

This vibration has been shown to increase parasympathetic nervous system activity, supporting:

• lower blood pressure

• improved immune function

• healthier heart rate variability

But beyond physiology, the deeper experience is one of connection to the powerful energy already living within us.