Kriya to Dissolve Your Fears
Yogi Bhajan, December 1, 1992
PART 1:
Sit in Easy Pose with a straight spine.
MUDRA: Bend your left elbow comfortably at your side with your left hand in front of your heart center. Your left hand is in a fist with the thumb pointing either straight up or bent backward. Your right hand is resting on your right knee in Gyan Mudra.
BREATH: Inhale slowly, hold, and slowly exhale so that you breathe exactly three times per minute. Time your breath segments or mentally count off 20 second segments by touching each of the three segments of your fingers up to 20 touches.
TIME: Continue for 11 minutes.
COMMENTS: As you begin practicing, you may need to begin breathing six times per minute. Hold your left thumb very steady and strong throughout this position. When you can slow your breath to three breaths per minute, the chaos and confusion of your mind slow down. Your 
glands function better and you can face challenges with clarity.
PART 2:
Continue sitting in Easy Pose.
MUDRA: Bring both hands to the sides of your chest with the palms facing each other and the fingers pointing straight forward.
BREATH & MOVEMENT: Inhale and raise your hands up over your head and powerfully bring them back down to your sides 8 times and then exhale. Stretch up and come down strongly and quickly.
TIME: Repeat 5 times.