Meditations, Kriyas, & More
New Meditation or Kriya added at the beginning of each month!
Always begin a Kundalini Yoga Meditation or Kriya by 'tuning in,' & end your practice by chanting 'Sat Nam' 1-3 times.
(More information in the 'Listen' links below each mantra.)
Adi Mantra: ONG NAMO GURU DEV NAMO
Mangala Charn: AD GURAY NAMEH JUGAD GURAY NAMEH
SAT GURAY NAMEH SIRI GURU DEVAY NAMEH
The Miracle of Miracles Mantra for 2019 (Ardas Bhaee)
Meditation for Your Life's Needs January, 2019
Mantra: Ardas Bhaee, Amar Das Guru, Amar Das Guru, Ardas Bhaee Ram Das Guru, Ram Das Guru, Ram Das Guru, Sachee Sahee
Posture: Sit in easy pose with the spine straight. Interlace the fingers, gripping tighter than normal. Relax the upper arms by the sides, then bring the hands up to the level of the heart. Rest them here. The eyes are focused at the tip of the nose.
Practice: Holding this posture, chant along with the mantra. Simply chant. In the words of Yogi Bhajan: “Ardas Bhaee is a mantra prayer. If you sing it, your mind, body and soul automatically combine, and, without saying what you want, the need of the life is adjusted. That is the beauty of this prayer.”
Time: The time for this meditation is open. You can use 3, 7, 11, 22, or 31 minutes.
To End: Inhale, hold the breath comfortably, exhale. Relax.
Music: Here is a link to a beautiful version of the mantra sung by Nirinjan Kaur
The Miracle of Surrender
Removing Fear of the Future February, 2019
Mantra: Dhan Dhan Ram Das Gur (Blessed, blessed, Guru Ram Das) Jin Siri-aa Tinai Savaari-aa (The One who created You has also exalted You) Pooree Hoee Karaamaat (Perfect is Your miracle) Aap Sirajanhaarai Dhaari-aa (The Creator has installed You on a throne) Sikhee Atai Sangatee [Sikhs, as well as the Sangat (people of consciousness)] Paarbrahm Kar Namasakaari-aa (They recognize You because you manifest the Creator) Atal Athaa-o Atol Too (You are unchanging, unfathomable, and immeasurable) Tayraa Ant Na Paaraavaari-aa (You have no end, no limitation) Jinee Too Sayvi-aa Bhaa-o Kar (Those who serve You with love Say) Tudh Paar Utaari-aa (They are lifted & carried across the sea of existence) Lab Lobh Kaam Krodh Mo (The five obstacles of lust, anger, greed, pride and attachment) Maar Kadhay Tudh Saparvaari-aa (You have overcome them and driven them away) Dhan So Tayraa Thaan Hai (Blessed is Your realm) Sach Tayraa Paisakaari-aa (And True is Your magnificent glory) Naanak Too Lehnaa Toohai (You are Nanak, You are Angad) Gur Amar Too Veechaari-aa (And You are Amar Daas) Gur Dithaa Taa Man Saadhaari-aa (When I recognize You, my soul is comforted).
This Sikh shabd (prayer) from the Siri Guru Granth Sahib is in praise of Guru Ram Das, the 4th teacher in the Sikh lineage. A deeply devoted, compassionate, and loving being, Guru Ram Das gave of himself to all who were in need. Through his humble and devoted service to humanity, he became a light worker, a miracle worker. The gift of this shabd is its ability to bring miracles into your life.
Posture: Sit comfortably in easy pose. Rest the back of the left hand in the palm of the right hand. The right thumb nestles in the palm of the left hand, and the left thumb crosses it. The fingers of the right hand curve around the outside of the left hand and hold it gently. Put this mudra (hand position) at your heart center, with the palm side resting against your chest. Close the eyes.
Practice: Meditate silently with the Dhan Dhan Ram Daas Gur shabd, receiving its very sacred soundcurrent. This meditation takes away your fears of the future, which have been created by subconscious memories of the past. It will command you to deal with your heart center.
Time: Begin with as little as 3 minutes or as much as 11 minutes. Slowly and gradually work up to 31 minutes of practice time, which is the daily maximum for this meditation.
To End: Inhale deeply and relax.
Music: Here is a link to the mantra sung by Bhai Ravinder Singh.
Meditation for the Arcline and to Clear the Karmas
Originally taught on August 1, 1996 March, 2019
Posture and Mudra: Sit in Easy Pose with a straight spine. Relax the elbows down by the sides, and bring the forearms straight out in front of your body, palms flat and facing up. Have the palms slightly cupped, and place them a few inches above the knees.
Movement: Bring the arms up, back behind head, stretching the hands and arms as far back over the shoulders as you can. Imagine you are scooping water, and throwing it through your arcline, over your shoulders, with a flick of the wrists. The movement is smooth and gracefully flows along with the lyrics and rhythm of the music.
Music: Wahe Guru, Wahe Guru, Wahe Guru, Wahe Jio by Giani Ji. On each "Wa-hay Guroo," as well as on the "Wa-hay Jeeo," do one complete round—scooping up, throwing over your shoulders, and come back to the starting position. HERE is a link to a nice description of the arcline and music by Aykanna.
Time: 31 minutes.
To End: Inhale and stretch your hands back as far as possible, hands right behind your head, Posture for the Inhale must be correct. Hold for 10 -15 seconds. Exhale. Repeat 3 times total. Relax.
Comments/Effects: This meditation is for the arcline and to clear the karma that has been stocked up in it. You'll experience what Wahe Guru actually means. It's just a hand of prayer. Remember, the power of Infinity is not outside of you, it is inside of you. When "I" and Infinity create impact, you'll become totally divine. Otherwise there's a duality which keeps you away from reality, and the pain is humongous.
Meditation for Keeping Up with the Times
Posture and Mudra: Sit in Easy Pose with a straight spine. Arms are straight, wrists resting on the knees. Press the thumb and ring finger together, the other fingers rest straight out.
Har Har Har Har Gobinday
Har Har Har Har Mukunday
Har Har Har Har Udaaray
Har Har Har Har Apaaray
Har Har Har Har Hariang
Har Har Har Har Kariang
Har Har Har Har Nirnaamay
Har Har Har Har Akaamay
Chant rhythmically. Pull in the navel point with each repetition of Har.
Eyes: Look at the tip of the nose.
Time: 11, 31, or 62 minutes.
To End: Inhale deeply, holding the breath in for as long as is comfortable. Exhale and relax.
We are experiencing rapid universal transformation. Old structures, outdated ways of thinking and being are crumbling. We see it in our personal lives, in our communities, in the global news. In order to keep up with the times and truly “live for each other” as Yogi Bhajan said, we must transcend our individual consciousness and expand into a collective and Infinite consciousness.
Ten is the number associated with the Radiant Body, Guru Gobind Singh, Unity, Royal Dignity, and Fearless Courage. This meditation includes Guru Gobind Singh’s bani (prayer) to invoke fearlessness and to remove obstacles so we, as a global community, may unite in radiance and truth.
This mantra contains the 8 facets of God: Gobinday, the One who sustains; Mukunday, the One who liberates; Udaaray, the One who uplifts; Aaparay, the One who is nfinite; Hariang, the One who destroys; Kariang, the One who creates; Nirnaamay, the One who is nameless; Akaamay, the One who is desireless.
Music: Try chanting along with this version of the mantra!
The Divine Shield Meditation for Protection and Positivity
Eyes: Closed & focused at the brow point.
Posture and Mudra: Raise the right knee up with the right foot flat on the ground, toes pointing straight ahead. Place the sole of the left foot against the arch and ankle of the right foot. The ball of the left foot rests just in front of the ankle bone of the right foot.
Make a fist of the left hand and place it on the ground beside the hip. Use this to balance the posture. Bend the right elbow and place it on the top of the right knee. Bring the right hand back along the side of the head with the palm facing the ear. Form a shallow cup of the right palm. Then bring it against the skull so that it contacts the skull below the ear but stays open above the ear. It is as if you formed a cup of the hand to amplify a faint sound that you want to hear.
Mantra: Inhale deeply and chant Maaa in a long, full, smooth sound. Project the sound as if someone is listening to you. As you chant, listen to the sound and let it vibrate through your whole body. If you chant in a group, hear the overtones that develop and let those tones vibrate all around you and in every cell of your body.
The mantra is Maaa. Chant it at a comfortable high pitch. When you have exhaled completely, take another deep breath and continue. In a group you may all inhale at different times. The group sound will seem continuous.
Time: Continue for 11-31 minutes.
Switch Sides: Then change the legs and hands to the other side. Continue for an equal amount of time. Start slowly. Learn to hold the concentration into the sound. Build the meditation on each side to total 62 minutes.
The compassion of the Universe uplifts and expands you. It provides a Divine Shield to accompany you through your trials and tribulations. This meditation does exactly that. If you make it a regular practice, you will become positive, fearless, and happy. Nothing will stop you as you pursue your goals. It will eliminate the feeling of loneliness and separation from your soul.
In this meditation the sound of Maaa calls on compassion and protection. It is the sound that a baby uses to call on the mother. Here, your soul is the child, and the Universe becomes the Mother. If you call, She will come to your aid and comfort.
It is difficult to focus on your higher feelings and sensitivity if you feel fearful and unprotected.
If the Universe seems hostile, uncaring, and non-responsive it is easy to become filled with cynicism, despair, and hopelessness. In that depressed state it is impossible to sense the fullness and possibilities of life. It is very difficult to solve the very problems that upset you.
Those feelings occur when the aura that surrounds the body is weak and small. The human aura can extend out to nine feet in all directions. If it drops below four feet, we tend to become depressed. We cannot fight off negative thoughts from within or from the environment.
If we can extend the aura, the outer arc of the aura acts as a filter and a connector to the universal magnetic field.It is that outer circumvent field that preserves the integrity of the aura, the furiously active blend of thoughts and feelings that emanate from our body and mind.
The aura can be temporarily expanded. One way is to connect your aura with the universal field by using an inner seed sound that activates the power of the Heart Center.
When this shield is strong, it is easy to sense the tide of the Universe, the Tao. You become spontaneous and vital as you move in rhythm with the greater reality, of which you are a part.
When the shield is strong, you are protected from the impact of your own past actions. You are like a great ship that turns toward God and reality and then must cross the waves of your own wake that you created by your past actions. The shield keeps you alert and awake to the real task of your life. -3HO (www.3ho.org)
The Magnificent Mantra
Posture: Sit in easy pose with your spine straight.
Eyes: Not specified (when not specified, focus at the brow point with gently closed eyes).
Mudra: Bend your elbows so that your hands are comfortably in front of you at approximately shoulder height.
Har Har Har Har Gobinday God the Sustainer
Har Har Har Har Mukhanday God the Liberator
Har Har Har Har Udaray God the Enlightener
Har Har Har Har Aparay God the Infinite
Har Har Har Har Hariang God the Destroyer of Evil
Har Har Har Har Kariang God the Creator
Har Har Har Har Nirnamay God the Nameless
Har Har Har Har Akamay God the Desireless
As you chant "Har," quickly open and close your hands as you pull the navel point in and up. Repeat these actions each time you chant "Har."
Time: Continue for 11 minutes or 31 minutes.
Comments/Effects: Consciously use your tongue to create the sounds. Pronounce the ‘a' in "Har" as ‘u’ in "hug." The ‘r’ is produced in a special way using just the tip of the tongue to touch the roof of the mouth (just behind the front teeth).
"This mantra brings prosperity, and happiness, and saves us from calamities. It is a sound current which brings a shield and brings good luck and removes discomfort and disease. It is the key to the doorway of self-elevation."-Yogi Bhajan
Mantra: Sat Nam (pronounced Sut [Sut rhymes with 'but'] Nahm [long 'a' like 'ahh'])
Sit on the heels in Rock Pose, knees together. (If this pose is inaccessible to you, you can try placing a cushion between thighs and calves, or sit in easy pose. This Kriya is most effective when in rock pose.)
Stretch the arms over the head with elbows straight, until the arms hug the sides of the head.
Interlace all the fingers except the index fingers. Men cross the right thumb over the left. Women cross the left thumb over the right.
The spine stays still and straight. This is neither a spinal flex nor a pelvic thrust.
Remain firmly seated on the heels throughout the motions of the kriya.
Eyes are focused at the Brow Point.
Begin to chant "Sat Naam" with a constant rhythm of about 8 times per 10 seconds.
As you pull the navel in and up toward the spine, chant "Sat" from the Navel Point. Feel it as a pressure from the Third Chakra.
With the sound "Naam," relax the belly.
As you continue in a steady rhythm, the root and diaphragm locks are automatically pulled. The steady waves of effort from the navel gradually enlist the movement of the greater abdomen.
The breath regulates itself - no breath focus is necessary.
Continue for 11 - 31 minutes. You can begin with 3 min and work your way up. Make sure to rest in corpse pose for at least as long as you have practice the Kriya afterwards! Twice as long resting as practicing is best. This is a very important part of the Kriya; the energy can move through the body and balance itself out.
Inhale and gently squeeze the muscles from the buttocks all the way up along the spine.
Hold it briefly as you concentrate on the area just above the top of the head.
Inhale, exhale totally and hold the breath out as you apply a firm mahabandh - contract the lower pelvis, lift the diaphragm, lock in the chin, and squeeze all the muscles from the buttocks up to the neck.
Hold the breath out for 5 to 20 seconds according to your comfort and capacity.
Inhale and relax.
The force is through the navel but the two locks come along sympathetically. This natural pull of the two locks creates a physiological balance. Blood pressure is maintained evenly. The rhythmic contraction and relaxation produces waves of energy that circulate, energize, and heal the body.
The focus of the sound Naam can be either at the Navel Point or at the Brow Point (the point where the eyebrows meet at the root of the nose; the area that corresponds to the Sixth Chakra).
If you practice this as a complete kriya in itself, the relaxation is ideally twice the length of time as you practiced the Sat Kriya. (If practiced as part of a kriya, follow the relaxation times specified.)
Ego Eradicator (Eagle Pose)
Posture/Practice: This exercise can be done in Easy Pose or Rock Pose. Raise the arms up to a 60 degree angle. Keep the elbows straight and the shoulders down. Apply Neck Lock. Curl the fingertips on to the pads of the palms at the base of the fingers. Thumbs are stretched back, pointing towards each other.
Eyes: Eyes are closed, rolled to the third eye.
Mental Focus: Focus above the head.
Breath: Breath of Fire
Time: Continue for 1 - 3 minutes.
To End: Inhale deeply and bring the arms overhead with the thumb tips touching. Open the fingers, exhale and relax the arms down.
Comments: There are variations of this exercise found in many different kriyas. Ego Eradicator opens the lungs, consolidates the magnetic field, and brings the brain hemispheres to a state of alertness.
Kundalini Kriya: Get Rid of Your "Couldn't"
Originally taught by Yogi Bhajan on April 9, 2001 May, 2019
Comments: "Do you remember when you wanted to come to class and you said, "I couldn't"? Do you remember when you wanted to get up in the morning and be with your God and instead said, “I couldn't"? Do you remember when you wanted to love and be with somebody and decided, “I couldn't"?
All the problems on this planet come from this "couldn't.” It gives us a slip from our dharma, from our destiny. We need to make our will so clean, clear and positive that "couldn't" does not touch our shores. Kundalini Yoga takes away our “couldn't” and gives us our excellence.
Every sequence has a consequence. When we start a sequence, the consequence will be there. If you do not want consequences, do not start the sequence. Have that control! Control your "couldn't!"
Practicing a kriya with a mantra like this one gives you a rhythm. When your life is subject to rhythm, your "couldn't" goes away." -3HO
Posture: Sit straight and tall in Easy Pose, as if you were the Lord Buddha.
Mudra: Cross the middle fingers over the backs of the index fingers, locking the other two fingers down with the thumbs. Bend the elbows and bring the mudra up to ear level.
Eyes: The eyes are closed.
Mantra: Chant Har from the navel to the rhythm of Tantric Har by Simran Kaur and Guru Prem Singh. Be constant and consistent.
Time: 11 minutes.
To End: Inhale deeply, hold. Let the breath and the mantra multiply into your being. Exhale. Repeat. Then one more time inhale deeply and powerfully, hold, and pull the navel in. Exhale and relax.