Please note: the hand positions are not mandatory and are optional. Just skip the hand position if this is in any way difficult for you. The vibration is the key here, and you should be relaxed. Trying to force your hands into the mudra is a distraction. Mudras should be comfortable.

1. Sit in a comfortable position with your spine straight. 2. Relax and go into a meditative state. 3. Place your hands in the solar mudra as illustrated on the left. Position your fingers so your thumb connects with your ring and index fingers, leaving your little and middle fingers pointed straight. [This step is optional] 4. Inhale fully and drop your chin to your chest. Keep your chin gently but firmly pressed against your chest throughout the entire exhale, only raising your head during the inhale.

5. Exhale and vibrate "RAUM" until you are out of breath, concentrating on your solar plexus chakra. R-R-R-R-AH-AH-AH-AH-AH-U-U-U-U-M-M-M-M Adjust the pitch of the vibration so you can feel it in your solar plexus chakra. DO NOT ROLL THE R HERE!!! 6. Repeat 5 times. 7. Now, align your solar chakra by visualizing its point end facing down, as illustrated on the left. The color of the solar chakra is bright gold.

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