Meditations Everybody Can Do*

Meditation can be practiced daily. A regular, same time, daily schedule for 40 days for each meditation is recommended. (Given the daily changes of the Earth's magnetic field, the ideal time for meditation is between 3 AM and 6 AM.) However, to be practical and moderate in all undertakings is the universal rule. Unless otherwise indicated, you may choose the length of time for which you intend to do these exercises such as 3 minute, 11 minute or 31 minute - yogic time intervals, and set your timer. Choose the time that works for you. See notice below.*

Ra Ma Da Sa Healing Meditation
Heal Yourself, Heal Your Loved Ones, Heal the World.

Meditation I: Posture: Sit in easy pose.

Focus: Eyes are closed and focused at the third-eye point.

Mantra: Ra Ma Da Sa, Sa Say So Hung. The mantra should be sung in one complete exhalation. As you chant the first Sa, your navel point is pulled in so that this syllable is abbreviated. You should also pull your navel point in as you chant Hung. Hung should be vibrated at the root of the nose. The rest of the syllables are drawn out in a strong, powerful chant. Strive to keep your chant at full volume (loud but not raucous) throughout the meditation.

Meaning of the Mantra:

Ra = sun energy

Ma = moon energy

Da = earth energy

Sa = infinity, universal energy

Sa (repeated)

Say = the personal embodiment of Sa

So = the personal sense of merger with Sa

Hung = the Infinite, vibrating and real

This mantra literally means: “I am Thou." It can also mean, "the service of God is within me.“

Mudra: Bend the arms and bring the elbows against the side of the rib cage. The palms of the hands are parallel and face the sky (see picture of Snatam Kaur above). The elbows are snug at your sides with the forearms in close to your upper arms. The hands are at a 60 degree angle, halfway between pointing forward and pointing to the sides.

Time: 11 minutes.

End: Inhale deeply, hold your breath and visualize the person you want to send healing to (it can be yourself). Make that image in your mind very clear and see a glowing green light around the person. Keeping that person in your mind, exhale. Inhale deeply, hold your breath and continue to send the person healing green light. Still keeping that vision in your mind, exhale. For the last time, inhale deeply, hold your breath and see the person very clearly, see the green healing light bathing the person, bathing every cell in the body. Exhale and relax.

Meditation II: Sit with the legs crossed on the floor or sit on a chair with the feet on the floor. Hands on the knees or thighs, eyes closed, spine straight. Inhale and exhale deeply 3 times. Then repeat the following for 11 minutes. After which, inhale deeply and relax!

To be confident
That the INFINITE
Will take care of it…
We’re so fortunate!

To be confident
That the INFINITE
Will take care of it…
We’re so fortunate!

Meditation III: Sit with the legs crossed on the floor or sit on a chair with the feet on the floor. Hands on the knees or thighs, eyes closed, spine straight. Inhale and exhale deeply 3 times. Then repeat the following for 11 minutes. After which, inhale deeply and relax!

I am Who I Am,
That is That!
I am Who I Am,
That is That!
I am Who I Am,
That is That!
Thank God ...
I Am Who I Am!

I am Who I Am,
That is That!
I am Who I Am,
That is That!
I am Who I Am,
That is That!
Thank God ...
I Am Who I Am!

Meditation IV: Sit with the legs crossed on the floor or sit on a chair with the feet on the floor. Hands on the knees or thighs, eyes closed, spine straight. Inhale and exhale deeply 3 times. Then inhale deeply and repeat the following for 11 minutes inhaling deeply between chants.

Healthy am I …
Happy am I …
Holy am I! (Inhale deeply and continue!)

Healthy am I …
Happy am I …
Holy am I! (Inhale deeply and continue!)

After 11 minutes, inhale deeply and relax!

Meditation V: Sit with the legs crossed on the floor or sit on a chair with the feet on the floor. Hands on the knees or thighs, eyes closed, spine straight. Inhale and exhale deeply 3 times. Then repeat the following in easy rhythm for 11 minutes.

I am! (Bring right palm to left chest)
I am! (Bring left palm to right chest and return right hand to leg)
I am! (Bring right palm to left chest and return left hand to leg)
I am! (Bring left palm to right chest and return right hand to leg)

Then inhale deeply and relax!

Meditation VI: Sit with the legs crossed on the floor or sit on a chair with the feet on the floor. Left hand in lap with right hand on left, palms up, and thumbs touching lightly. Eyes are closed, spine straight, pull chin back, but not down, to align the neck straight with the spine. Inhale and exhale deeply 3 times. Inhale deeply, and begin repeating the following (ONG) for 11 minutes touching the tongue to the upper palate lightly, making the cranial cavity vibrate with the sound current. Inhale deeply each time and chant for the duration of the breath.

Oooonnnnngggggggg! (Inhale deeply and continue!)

Oooonnnnngggggggg! (Inhale deeply and continue!)

After 11 minutes, inhale deeply and relax!

Note: Try this meditation with a group. The sound current will become continuous with each person chanting at their own rhythm. This creates a noticeably different and greater effect.

Meditation VII: This meditation creates and spreads healing from within ourselves to the entire universe. Sit with your palms together at your heart. Close your eyes, inhale deeply and meditate, chanting aloud the mantra Ra Ma Da Sa, Sa Se (Say) So Hung. Inhale and chant again, Ra Ma Da Sa, Sa Se So Hung. Continue for 11 minutes. This mantra translates as "Sun, Moon, Earth, Infinity, Totality of Experience, I am Thou." With it we affirm the Universal Power within us, for the healing of ourselves and others. We can sustain peace only by maintaining inner peace and good health.

MORNING CALL
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Ek Ong Kaar Sat Naam Siri Whaa-hay Guroo

One Spirit moves within the Creation -- coordinating, consolidating, continually creating.
That Spirit is me. IT is my True Identity. Supreme is this ecstasy of consciousness which guides me from my limited concept to Eternal Truth.

MUL MANTRA
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Ek Ong Kaar, Sat Naam, Kartaa Purakh, Nirbhao, Nirvair, Akaal Moorat, Ajoonee Saibhang, Gur Prasaad, Jap, Aad Such, Jugaad Such, Haibhee Such, Naanak Hosee Bhee Such

One Spirit moves within the Creation -- coordinating, consolidating, continually creating.
That Spirit is me. IT is my True Identity. IT does all and causes all to be done. IT protects me through all incidents of time and space. IT fears nothing and knows nothing of vengeance or anger. Deathless, IT comes into form. In ITSELF, IT has never been born. Flowing through the cycles of birth and death, IT moves by ITS own purity and projection. This understanding comes only as a sweet blessing, as a gift. In every moment, continue in ITS continual remembrance. From the begining this Truth was True. All through time and space IT is True. Even now, IT is True. Nanak says, IT shall ever be True.

See You Are IT.

EASY YOGA AND SPECIAL MEDITATIONS

For Women's Health

Lie flat on your stomach. Place your hands in fists under the body close to the ovaries and inside the hips. Keep the chin and upper torso on the ground and raise your legs as high as you can without straining yourself. Your legs should stay as straight as possible. Breathe long and deeply through the nose for 1-3 minutes. Then lower your legs, take a few deep breaths and relax. This posture is called Shalabasama or Locust and is excellent for relieving pre-menstrual discomfort and toning the lower back, stomach and legs.

To Realize Your Greatness
A Special Meditation

Sit cross-legged or in a chair with your spine straight and feet flat on the floor. Raise your arms, bringing your hands up to ear level. Pull the shoulders back so that there is a slight pressure on the spine between the shoulders and the nape of the neck. Lock the ring and the pinkie fingers down with the thumbs and extend the forefingers and middle fingers straight upward. Close your eyes and concentrate on the top of the head. Breathe long and deep. Continue for 11 minutes. Desiderata

For Mental Control

Sit in a cross-legged position or in a chair with your spine straight and feet flat on the floor. Cross your arms, right palm on top of the left elbow and the top of the left hand under the right elbow. Fingers are together. Bring the crossed arms up so the arms are parallel to the ground and stretch out the arms from the shoulders as much as possible. Close your eyes, allow the breath to become slow. Continue for 3-minutes. Desiderata II

For Rejuvenation And Detoxification
(Sitali Pranayam)

Sit cross-legged or in a chair with your spine straight and feet flat on the floor. Curl your tongue down the middle to its length as much as you can, and extend it out slightly past the lips. Inhale deeply through the tongue and exhale through the nose. Continue for 5 minutes. Then inhale, pull the tongue in and hold the breath briefly. Exhale and relax. This breath soothes and cools the body and has been used by yogis to reduce fever. It is excellent for rejuvenation and detoxification.

For Prosperity
As taught by Yogi Bhajan

Sit with a straight back in a cross legged position, or in a chair with your spine straight and feet flat on the floor. Your eyes, 9/10 closed, are focused at the tip of the nose. Bring your forearms up to a 60 degree angle and hit the sides of the hands together, palms down, and chant: HAR, from the navel. Use the tip of the tongue to roll the R with each HAR. Then, hit the sides of the hands together, palms up, and chant: HAR. The thumbs will hit when the palms are down. The movement is rhythmic and the speed is about one hit of the hands per second.

Kriya To Transform Fear
As taught by Yogi Bhajan

A kriya is a specially designed sequence of yoga exercises, each lasting from one to three minutes. This series will "work out" a certain component of your mind and body system - be it your glandular system, your nervous system, your organs or your muscular system. At the end of the series, you will be consolidated in a new physical and mental state.

First, sit with a straight back, either cross legged or if in a chair, put both feet flat on the floor. Hold your chin level, pull it in a little, then push your chest-heart out a little.

Remember doing this as a child, “Here’s the church, here’s the steeple”, with your hands and fingers? Do this now by alternately interlocking your fingers together while pointing the finger tips in towards the palm side. Then make a “steeple” not with your index fingers, but with your ring fingers. This means drawing the ring fingers from each hand to point out rather than in, like the rest of the fingers, and touch the two ring finger tips together to form a “steeple.” This can be a little tricky! The hand position is called a “mudra” and the whole thing just rests in front of your diaphragm area, pointing the steeple out and up.

Next, is the breath. Cut down on the time to accommodate your ability. Keep the pattern regular. Inhale slowly and regularly for 20 seconds; lightly hold the breath in for 20 seconds; exhale slowly and regularly for 20 seconds. Continue to repeat this cycle. Do not hold the breath out. Watch a clock for the first few cycles, then do your best to keep a regular rhythm, according to the time your body can accommodate.

Lastly, close your eyelids nine-tenths to look at the tip of the nose through the slits of your eyes. There is no “mantra” or words to go with this meditation. Choose the length of time for which you intend to do this meditation such as 3 minutes, 11 minutes or 31 minutes - yogic time intervals, and set your timer. On the last inhale, hold your breath in a little longer, and consciously raise your energy from the bottom of your spine, up through the top of your head. Then exhale and feel the benefits!

This kriya can be done daily, especially if you want to address a fear within yourself. Or, if a certain fear comes up, just use this meditation for as long as it takes to transform the fear. It’s an amazing “Life Tool!”

Without fear, you can’t be exploited by either those who would harm you, or by those who would take your power in exchange for false promises. You become free within yourself and you reduce stress on your mind and body, thereby improving the health of both.

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