Meditation can be practiced daily. A regular, same-time-daily schedule for 40 days for each meditation is recommended. (Given the daily changes in 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
As taught by Yogi Bhajan

Heal yourself. Heal the world.
Hear Snatam Kaur.

Ra Ma Da Sa Sa Say So Hung

 

Meditation: Sit in easy pose, i.e., with your legs crossed and spine straight in neck lock as shown, or sit in a chair with feet flat on the floor.

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:
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."

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. See 10 Reasons To Meditate.

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 photo 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. More

Kirtan Kriya aka
Sa Ta Na Ma Meditation
Improve brain function and
stop Alzheimer's Disease
As taught by Yogi Bhajan

Note: This specific meditation has been shown to halt the
disease and-or improve the condition of Alzheimer's patients.
See research notes.

Kirtan Kriya

Meditation:Posture: Sit in easy pose, i.e., with your legs crossed and spine straight in neck lock as shown, or sit in a chair with feet flat on the floor. Meditate at the brow point (third eye) and repeat the five primal sounds: Sa, Ta, Na, Ma.

These Sanskrit sounds, Sa, Ta, Na, Ma, translate respectively to birth, life, death, rebirth.

On "Sa" touch the first finger, index finger, (Jupiter finger) with the thumb tip.
On "Ta" touch the middle finger (Saturn finger) with the thumb tip.
On "Na" touch the ring finger (Sun finger) with the thumb tip.
On "Ma" touch the pinky (Mercury finger) with the thumb tip.
Eyes: Eyes are closed and focused at the brow point.

Time: Continue chanting, Sa Ta Na Ma, for a total of 12 minutes as follows.

Chant out loud for 2 minutes
Chant in a whisper for 2 minutes
Chant mentally in silence for 4
Chant in a whisper for 2 minutes
Chant out loud for 2 minutes

To End: Inhale deeply. Stretch the hands up as far as possible and spread them wide. Stretch the spine and take several deep breaths. Relax at least 1 minute.

Comments: The connotation of the word “kriya” is an action or series of actions that completes a process and has a predictable outcome. By practicing Kirtan Kriya, we can begin to understand the cycle of creation. From the Infinite comes life, from life comes death or change. From death or change comes the re-birth of consciousness to the joy of the Infinite through which compassion leads back to life.

The Infinite Will Take Care of It

Meditation: 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 in neck lock. 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!

I am Who I Am

Meditation: 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 in neck lock. 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!

Healthy Am I, Happy Am I, Holy Am I

Meditation: 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 in neck lock. 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! See ScienceOfMantra.com.

I am, I AM

"The complete mantra is 'I am, I AM'.
'I am' is the finite and 'I AM' is the Infinite
and the mind must shuttle between the two."
Yogi Bhajan

Meditation: Sit with the legs crossed on the floor or sit on a chair with the feet flat on the floor. Hands on the knees or thighs, eyes closed, spine spine straight in neck lock, i.e., pull chin back, but not down to align the neck straight with the spine. Inhale and exhale deeply 3 times. Then repeat the following in easy rhythm for 11 minutes.

I am ... (Simultaneously bring the right palm to the left chest.)
I AM. (Simultaneously bring the left palm to right chest and return the right hand to leg.)
I am ... (Again, bring the right palm to the left chest and return the left hand to leg.)
I AM. (Again, bring the left palm to right chest and return the right hand to leg.)

Keep repeating this cycle.

After 11 minutes, inhale deeply and relax! See ScienceOfMantra.com.

ONG
The Sound of the Gong

OM is the collective resonant tone of Life Force that fills the Infinite Living
Universe. But ONG is that tone impinging on Matter, creating the physical
Universe, which resonates like a gong from atom to galaxy. The Cosmos
quivers with sound like an infinite number of leaves quivering in the breeze.
Out of ONG and also contained within it are all the sounds that make up
the vibrating forms of life. Just as sound when projected through a liquid
solution, or sand on a metal plate produces geometric patterns, so does
form result throughout the creative manifestation, including the human body.

Meditation: 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. (This mudra is known as Buddha mudra.) Eyes are closed, spine straight, pull chin back (neck lock) but not down, to align the neck straight with the spine. Inhale and exhale deeply 3 times. Inhale deeply, and begin repeating in a stretched-out form the sound ONG for 11 minutes, touching the tongue to the upper palate lightly to make the entire cranial cavity vibrate like a bell. Inhale deeply between each repetition and resonate the sound current for the duration of the breath. (See More About ONG.)

Oooonnnnngggggggg (Then, inhale deeply and continue.)

Oooonnnnngggggggg (Then, inhale deeply and continue.)

After 11 minutes, inhale deeply and relax. (31 minutes duration is another option.)

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. See When you're here, you're OM.

God and Me, Me and God are One

Meditation: Sit with the legs crossed on the floor or sit on a chair with the feet on the floor. Hands are on the knees with each thumb and forefinger touching. Palms are turned up. Eyes are closed, spine straight in neck lock, i.e., 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 for 11 minutes. Then, inhale deeply and relax!

Inhale deeply and chant: God and me, me and God are One. (Inhale deeply and continue.)

God and me, me and God are One. (Inhale deeply and continue.)

God and me, me and God are One. (Inhale deeply and continue for 11 minutes.)

Inhale deeply and relax!

See YouAreTheEssence.com.

Meditation Benefits

* Strengthen your mindset to be successful.
* Gain the drive and inspiration to pick up new skills.
* Achieve greater control over your thought patterns.
* Establish a profound connection with the subconscious mind.
* Improve your capacity for creative thought and problem-solving. More.

MANTRAS

ADI SHAKTI MANTRA MANDALA

EK  ONG  KAR
SAT   NAM   SIRI
WHAHE    GURU
2-1/2 HOURS PER DAY FOR 40 DAYS

Ek Ong Kar Sat Nam Siri WhaHe Guru

The Creator and Creation are One. This is who I am. The experience of this wisdom is beyond all words and brings indescribable bliss. See Adi Shakti Mantra. See Adi Shakti Meditation. See You Are IT.

Mul Mantra

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

Translation: The Creator and Creation are One. I am IT. 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, IT continues in ITS continual remembrance. From the beginning 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 The Essence ... You are IT. See What Happens When You Meditate. See ScienceOfMantra.com.

EASY YOGA AND SPECIAL MEDITATIONS

Special Exercise
For Your Health
As taught by Yogi Bhajan

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 toning the lower back, stomach and legs, and for women, relieving pre-menstrual discomfort.

Special Meditation
To Realize Your Greatness
As taught by Yogi Bhajan

Sit cross-legged or in a chair with your spine straight in neck lock 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. The Desiderata

Special Exercise
For Mental Control
As taught by Yogi Bhajan

Sit in a cross-legged position or in a chair with your spine straight in neck lock 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 the eyes and allow the breath to become slow. Continue for 3-minutes. Desiderata II

Sitali Pranayam
For Rejuvenation and Detoxification
As taught by Yogi Bhajan

Sit cross-legged or in a chair with your spine straight in neck lock 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.

Special Meditation
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 in neck lock, 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. See The Science of Mantra Meditation.

Special 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 on the floor with crossed legs and straight spine or sit in a chair with both feet flat on the floor. Pull the chin back (neck lock) but not down, to align the neck straight with the spine, i.e., 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. More Kriyas as taught by Yogi Bhajan. Videos

           

Anand (The Song of Bliss)
Whahe Guru, Whahe Guru, Whahe Guru, Whahe Guru

WhaHe Guru, WhaHe Guru, WhaHe Guru, WhaHe Guru
Wha - The experience of Ecstasy.
He - Here and now.
Guru - That which brings you from darkness to light.

Anand bha-i-aa, mayree maa-ay, Satiguroo mai paa-i-aa.
I am in bliss, Oh my mother, for I have found my True Guru.

Satigur ta paa-iaa sahej saytee, man vajee-aa vaadhaa-i-aa.
I have found my True Guru with intuitive ease, and my mind resounds with the music of bliss.

Raag rattan paarvaar paree-aa Shabad gaavan aa-ee-aa.
The jeweled melodies and the celestial harmonies have come to sing the Shabad (the sacred sound current of the Guru).

Shabado ta gaavaho Haree kayree man jinee vasaa-i-aa.
Those who sing the Shabad - the Lord dwells within their minds.

Kahai Naanak, anand ho-aa, Satiguroo mai paa-i-aa.
Says Nanak, I am in ecstasy, for I have found my True Guru.

*Anand means bliss, but it is not just bliss in the way that we are used to thinking. Anand is the state of bliss that comes when every word that you speak, and every action you take supports the light and journey of your soul.

In the words of Yogi Bhajan, "Many people believe that the spiritual path is difficult and the neurotic path is easy ... It takes the same effort and energy to walk either path. The difficulty lies in the nature of the mind and how it grasps things and becomes entranced by feelings and sensations (Maya) ... Direct the mind with immediate sensations and convoluted negotiations, and we create neurosis and confusion. Direct it with the power of the Infinite Word, words of truth, and we will excel with clarity, kindness, and love." See 10 Reasons to Chant Mantras.

            

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