This meditation is an antidote for depression. It builds a new system, giving you the capacity and strength to deal with life.

1. Sit in easy pose with the spine straight.
2. Extend your arms straight out front of you, parallel to the ground.
3. Close your right hand into a fist and wrap your left fingers around it. The base of the palms touch. The thumbs are pulled straight up. The eyes are focused on the thumbs.
4. Inhale for five seconds (do not hold the breath), exhale for five seconds, and hold the exhaled breath for 15 seconds.

Continue with this exercise for 3-5 minutes and work up to 11 minutes.