This meditation connects with our true “I”, the very essence, the light of our Soul. The mantra connects the finite "I" with the infinite, personal to the transpersonal, material with the spiritual. The first "I am" is pronounced with the accent on the "i" and puts the emphasis on the personal, limited side of our nature. The second, "I am" is pronounced with the accent on the "am" and puts the focus on its transcendent, transpersonal aspect.
Description: Sit with your back straight in a comfortable position for meditation. The right hand rests on your lap in Gyan Mudra (the tips of the thumb and index finger together). Place your left hand in front of your heart center at a distance of 15 cm from the chest, forearm parallel to the floor, palm straight and facing the body. Inhale and as you exhale, say aloud the mantra "I am, I am." The first time you say "I am", move your hand closer to your chest, about 10 cm from your body. The second time you say "I am" move your arm 30 cm away from your body. Breathe in through your nose and return the arm to the initial position 15 cm away from the chest. When the arm movement, breath and mantra are in accord in the same rhythm, you reach contact with yourself and a state of clear consciousness.
Continue this cycle for 11-31 minutes. In the end, take a deep breath, hold a little, and as you exhale, relax. Put your hands on your lap and spend a few minutes in meditation, watching the effect of the practice and your inner state.