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Meditations with Mantra

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Antar Naad Mudra 412 Saa Ray Saa Saa, Saa Ray Saa Saa, Saa Ray Saa Saa Saa Rung Har Ray Har Har, Har Ray Har Har, Har Ray Har Har Har Rung Adi Mantra for Individual Meditation (Complete) 413 Ong Namo Guroo Dayv Namo Guroo Dayv Namo Guroo Dayvaa Awakening the Inner Healer 415 Sushmuna Meditation • Ida Meditation • Pinga/a Meditation Blue Gap Meditation 417 Divine Shield Meditation for Protection & Positivity Maaaa 418 Grace of God Meditation 419 I Am the Grace of God Gunpati Kriya Meditation 420 Saa Taa Naa Maa Raa Maa Daa Saa Saa Say So Hung Healing Ring of Tantra Sat Naam, Wha-hay Guroo 421 Healing with the Siri Gaitri Mantra 422 Raa Maa Daa Saa Saa Say So Hung “I am Happy” Meditation for Children 423 I am happy, I am good, Sat Naam ji, Wha-hay Guroo ji lndra Nittri Meditation with the Siri Mantra 424 Kirtan Kriya 425 Panj Shabd: Saa Taa Naa Maa Laya Yoga Kundalini Mantra 427 Ek Ong Kaar-(uh) Sat Naam-(uh) Siree Wha-hay Guroo Learning to Meditate 428 Bij Mantra: Sat Naam Long Chant (Adi Shakti Mantra, or Morning Call) 429 Ek Ong Kaar Sat Naam Siree Wha-hay Guroo Mahan jaap (Linked jaap) 430 Panj Shabd: Saa Taa Naa Maa Mala Meditation 431 Master’s Touch Meditation 432 Aad Such, jugaad Such, Hai Bhee Such, Naanak Hosee Bhee Such Meditation Into Being J Am, J Am 433 Meditation on the Divine Mother 434 Kundalini Bhakti Mantra: Aadee Shakti Namo Namo COPYRIGHT YOGI BHAJAN 2003 Meditation for Healing Addictions 435 Panj Shabd: Saa-Taa-Naa-Maa Meditation to Open the Heart Sat Kartaar 436 Ek Ong Kaar Sat Gur Parsaad Sat Gur Parsaad Ek Ong Kaar Meditation for Projection & Protection from the Heart 437 Manga/a Cham Mantra: Aad Guray Nameh Meditation for Prosperity I 438 Har Haray Haree Wha-hay Guroo Meditation for Prosperity II 439 Har Meditation for Self-assessment 440 Meditation for Self-blessing: Guidance by Intuition 441 Panj Shabd: Saa-Taa-Naa-Maa Meditation for Stress or Sudden Shock 442 Sat Naam, Sat Naam, Sat Naam, Sat Naam, Sat Naam, Sat Naam, Wha-hay Guroo Naad Meditation to Communicate from Totality 443 Wha Wha Hay Hay Guroo Naad Meditation to Communicate Your Honest Self 444 Saa Ray Naad Meditation: Naam Namodam Rasa 445 Aah Ooh Umm Parasympathetic Rejuvenation Meditation with the Gong 446 Pran Bandha Mantra Meditation 447 Pavan Pavan Pavan Pavan, Par Paraa, Pavan Guroo Pavan Guroo Wha-hay Guroo, Wha-hay Guroo Pavan Guroo Rejuvenation Meditation 448 Panj Shabd: Saa-Taa-Naa-Maa Seven-Wave “Sat Nam” Meditation 449 Sodarshan Chakra Kriya 450 Wha-hay Guroo Tershula Kriya 451 Har Har Wha-hay Guroo Venus Kriyas 452

73Anf:ar Naad Mudra (also called Kabadshe Medi1:a1:ionJ Sit in an Easy Pose. with a light jalandhar bandh. MUDRA: Keep the spine straight. Let the arms extend straight and rest over the knees. Make Buddhi Mudra with both hands (touch the thumb tips to the tips of the little fingers). The other fingers are relaxed but straight. Become completely still, physically and mental ly, like a calm ocean. If listening to the mantra on a tape, listen to the chant for a minute. Feel its rhythm in every cell. Then join in the mantra. 74MANTRA: SAA RAY SAA SAA, SAA RAY SAA SAA, SAA RAY SAA SAA, SAA RUNG HAR RAY HAR HAR, HAR RAY HAR HAR, HAR RAY HAR HAR, HAR RUNG TIME: Continue for I I -3 1 minutes. COMMENTS Antar Naad Mudra is the meditation that opens the chakras for the full effect of any other mantra. It is a sensitizing meditation for the impact of the inner sound current. It is the base of all mantras. The original practice of mastery in mantra required that you master this before any other mantra practice. The esoteric structure of the mantra is coded in the qualities each of the sounds represent. and the rhythm that weaves them together into a coherent and powerful effect. SAA means the Infinite, the totality, God. It is the element of ether. It initiates and contains all other effects. It is subtle and beyond. HAR is the creativity of the earth. It is the dense element. It is the power of manifestation. the tangible. the personal. These sounds are woven together then projected through the sound of UNG or complete totality, like the original sound AUM or ONG. Anyone who practices this meditation is granted prosperity, creativity, and protection against attacks. It gives new power to your words. It brings luck even if you are a scoundrel. Antar Naad Mudra as a Full Moon Meditation (Originally taught in 1993.) Put the hands flat together in Prayer Pose at the Navel Point. As the mantra starts with SA RE SA SA start to bring the palms up the center front of the torso, about 4-6 inches in front of the body. As you pass the Heart Center. begin to open the hand mudra to make an open lotus. by the time it reaches the level of the Brow Point. The open lotus has the base of the palms together. the little fingertips touch. the thumb tips touch. and the rest of the fingers are spread open. As the mantra begins HAR RE HAR HAR turn the fingers to point down. with the back of the hands touching-it is a reverse Prayer Pose. Slowly bring this mudra down the chakras in rhythm with the music until the fingertips reach the Navel Point on the sounds HA RANG. Then turn them around and begin again. COMMENTS This cycle of the music and mudra is a key to opening the flow of Kundalini. The new awareness will give you the authority to make the right choices to conquer the ugliness of life. You will be peaceful and secure. • 4l2 • KRI INTERNATIONAL TEACHER TRAINING MANUAL LEVEL I COPYRIGHT YOGI BHA)AN 2003

75The Comple-te Aai Man-tra ror Inaiviaual Meai-ta-tion 1 on Sit in an Easy Pose, with a light jalandhar bandh. EYE POSITION: Focus your eyes on the tip of the nose. MUDRA: Bring both palms in front of the Heart Center facing upward. Touch the sides of the palms along the little fingers and sides of the hands, as if you will receive something in them. Form Gyan Mudra in each hand. BREATH PATTERN & MANTRA: Chant the entire mantra 3·5 times on one breath. Keep the number of repetitions per breath constant. The sound DAYV is chanted a minor third higher than the other sounds. The sound of DAYVAA carries slightly on the AA sound. ONG NAMO, GUROO DAYV NAMO, GUROO DAYV NAMO, GUROO DAYVAA The sound of ONq is created in the inner chambers of the sinuses and upper palate. It is the Nq sound that is emphasized. The first part of NAMO is short and rhymes with HUM. The syllable qu is pronounced as in the word good. The syllable ROO rhymes with the word true. The word DAYV rhymes with save. The AA in DAYVAA is chanted with the mouth open and the sound vibrating from an open throat. TIME: Continue for 1 1-3 1 minutes for a powerful meditation and guidance. Yogi Bhajan did not restrict longer periods of practice. COMMENTS To center before a set of Kundalini Yoga we chant the Adi Mantra at least 3 times. Adi means the first or primal; Mantra is the creative projection of the mind through sound. This mantra is the first creative action. It centers you into the higher self and reminds your lower mind that it is not your ego that will practice or teach Kundalini Yoga. Technically, it is the linking mantra for the Golden Chain. The Golden Chain is the inner spark of kundalini that is passed person to person; teacher to student: guru to teacher; cosmos and God to Guru. By chanting this mantra and linking to the Golden Chain, the exercises and meditations that you practice are guided by your higher consciousness and all the teachers that have brought this opportunity to you. It makes you very receptive and sensitive to the messages of your body, mind, and intuition. However, it is only to be used as a link when you are to teach. It is not like an individual mantra, which is complete in itself. It is a hook that creates a flow. which you serve. If your need is spiritual linkage and guidance then there is another form that is used: the complete Adi Mantra. The complete individual form of the mantra immerses you in awareness and guidance for your personal situation. It establishes a guiding beam between you in your immediate state, and your higher consciousness. that is true through all states. It is very useful if you are entering Shakti Pad in Kundalini Yoga. It is also excellent as a means to gain perspective and direction. (Continued next page)

The Comple-te At:li Man-tra For Int:liviaual Met:li-t:a-t:ion z orz ONG NAMO, GUROO DAYV NAMO, GUROO DAYV NAMO, GUROO DAYVAA Yogi Bhajan explained this when he said, “Use this mantra in its complete form anytime you have a lack of faith or any similar thing. Many of you will enter Shakti Pad, or you are in it, this mantra will help. With the grace of Guru Ram Das, when this mantra is chanted five times on one breath, the total spiritual knowledge of all teachers who have ever existed or who will ever exist on this Earth, is beseated in that person.” ONq is the creative energy of the total cosmos and consciousness of the Creator as experienced in this Creation. It has the connotation of energy and activity. It creates involvement without attachment. It generates shakti, the generative force of life. Note that the sound is not OM. That sound is for withdrawal and relaxation. NAMO means to bow to or to call on. The connotation is one of respect and receptivity. It is the type of bowing that grants dignity through acknowledging a higher consciousness and discipline. ONQ NAMO calls on your consciousness to become subtle and receptive to its own higher resources. It instructs the conscious and the subconscious to let go of the normal restrictions imposed by the limited ego. QUROO means wisdom or teacher. It does not mean a personality. Rather, it means the source of the knowledge; not just any knowledge, but the kind of knowledge that transforms you, that alleviates pain, and that increases your awareness. QUROO in the spiritual context is the embodiment of the Infinite. The word can be broken into parts: qu means darkness or ignorance; ROO means light or knowledge; QUR means a formula to systematically attain a goal; so a qUROO is something which can give you a QUR to transform your qu to ROO! DAYV means subtle, etheric, divine or belonging to the realms of God. It implies sophistication and wisdom. QUROO DAYV NAMO calls on the subtle wisdom that guides you in an impersonally personal manner. It is a wisdom that is stored and transmitted through the subtle and radiant bodies of the aura. It is the realm and guidance of Guru Ram Das. If the limited individual ego in which we normally live is a small pond, then ONq NAMO releases us into a vast and endless ocean. QUROO DAYV NAMO gives us the experience of the wisest seaman and all of his charts to guide us to the many ports we are to serve and experience.

76Awakening -the Inner Healer Healing Sadhana t:o Init:iat:e t:he Healing Zone in You 1 OF 2 The Healing Zone exists everywhere and in all of us. It is reached by refinement of your spiritual channels of energy in the subtle body. This practice is a most sacred knowledge. When the kundalini energy awakens it is called Shabd Brahm-the voice of God. It empowers your Word to create in the worlds. During the 10 days, eat a “Tantric Diet.” (See Yogic Diet chapter for recipes.) 10 DAYS TO INITIATE YOUR HEALING FLOW DAY I: Do the Sushmuna Meditation DAY 2: Do the Ida Meditation DAY 3: Do the Pingala Meditation For the remaining 7 days, chant for 1-1/2 hours in an ascending scale: SAA RAY GAA MAA PAA DAA NEE SAA TAA NAA MAA RAA MAA DAA SAA SAA SAY SO HUNG Start at 3 am on the fourth day. Drink nothing but Yogi Tea minus the honey for 20 hours, until II pm. From. II pm- 12:30 am, chant. On the fifth through the lOth days, you can chant any time of the day. An ideal refinement would be to start the next day’s chanting where you ended the last: 12:30 am, 2 am, 3:30 am, 5 am, 6:30 am, and 8 am. In this way, you go through and cleanse the zones of the unconscious. 77OAY ONE: Sushmuna Metlitation I) Sit in Easy Pose with the spine straight, chin in. and chest out. Form your mouth into a “Leo smile, ” the lips are pulled wide so that the teeth show. The front teeth are on top of the lower teeth, with a little space in between. Breathe a rapid cannon breath in and out through the teeth. The power of the breath comes from the Navel Point. 5-11 minutes. 2) Open arms up, 60-degrees, palms up. Visualize a body of water that is wider than the ocean, so vast the horizon is not visible. It is Infinity itself. Feel you are ready to jump in. It is in this space of “just about to” that the power lies. Breathe slowly. 3 minutes. Comment: In this posCOPYRIGHT YOGI BHAJAN 2003 ture with this perfect mental state, you can transmute your sexual and sensual energy into a very great clarity and purity. 3) Mentally leap into that water keeping the arms up. Go deeper and deeper to touch the bottom with tons of water over you. Penetrate the water inch by inch and mile by mile. I minute. TO END: Inhale, hold the breath. relax your body and let it float to the top. Give your body the lightness of breath; as the breath is getting shorter, you will come up faster. When you see your head breaking the surface of the water, exhale and relax. Maximum time: I minute. COMMENTS: Within 2- 1 /2 hours after you do this set, you will experience the special energy it produces.

78Awakening t:he Inner Healer 2 oF2 OAYTWO: Ida Meditation I) Sit in Easy Pose. Extend the left arm up and out to the side at a 45 angle. Relax the hand and fingers and drop the hand at the wrist. Pump the right hand out to the side, parallel to the ground, with the palm forward; then onto the Heart Center, with the palm toward the chest. Use a cannon breath through the rounded mouth, in and out in equal ratio. The breath should come all the way up from the First Chakra. Breathe powerfully. S-11 minutes. 2) Bring the hands together at the center of the chest and open them into a lotus. Meditate at the brow on an imaginary screen and see the words79 HAR HAR WHA-HAY GUROO written as you repeat them mentally. 3 minutes. Then, focus on the lotus of the hands. Imagine a beautiful woman bedecked with flowers and fine scents. In the ancient tradition it was Lakshmi, the Goddess of Wealth and Prosperity, with two white elephants placing garlands on her, strewing rose petals and spraying nectar water. Be filled with joy. 3 minutes. Now, combine both images at once. 3 minutes. Final ly, meditate on a beam of pure light projecting from the Brow Point. Listen to the gong and project light with each stroke. 7 minutes. 3) Repeat exercise I for 1 -3 minutes. 4) Put your hands into Prayer Mudra at your Heart Center and meditate there. Concentrate on the palms of your hands and neutralize your energy. Listen to Naad, the Blessing by Sangeet Kaur. 4 minutes. OAYmREE: Pingala Meditation I) Sit in Easy Pose. Make the hands like a viewer, (look straight ahead through the thumbs and palms) in front of the face. Alternately extend one hand 18 inches.80 81Do Breath of Fire powerfully, from the navel. Move fast. Rhythmically combine the hand movement, the Breath of Fire, and pumping your navel. Close the eyes for the last 15-20 seconds. 7-11 minutes. 2) Inhale, extend the arms out to the sides and imagine you are a great eagle, flying in any flight pattern you choose. Breathe slowly and deeply. Go through the heavens. S-11 minutes. 3) Inhale deeply and spread your wings as far as you can. Concentrate on the power at the tips of your fingers. Begin to flap the arms up and down quickly as you exhale and inhale powerfully with a hissing breath through the teeth. 2-3 minutes. 4)81 Inhale deeply, hold the breath, pul l in the navel tightly for 16 counts, then exhale. Repeat this last breath 2 more times. Relax, open your eyes. Sing along with some lively music for S minutes. • 4 16 • KRI INTERNATIONAL TEACHER TRAINING MANUAL LEVEL I COPYRIGHT YOGI BHAJAN 2003

83Sit in an Easy Pose. with a light jalandhar bandh. Part I Make the hands into receptive Gyan Mudra (the index fingertips touch the tips of the thumbs and the other three fingers touch the base of the palms.) The hands are on the knees and the arms are straight. EYE POSITION: Close the eyes and focus at the Tenth Gate-the fontanel, or soft spot on the top of the head. If you put your chin down into the cavity in the middle of the collarbone, it will give you the power to sense the breath. MANTRA: Mentally vibrate the sounds: SAA TAA NAA MAA Inhale deeply with SAA. hold it with TAA. exhale with NAA and hold it out Blue Gap Mectif:af:ion with MAA. Continue in an unbroken moderate to slow rhythm. On the sound SAA. the mental concentration should travel to the tip of the nose; on the sound TAA. it should rest at the top of the head. On the sound NAA, the mental concentration should go out of the top of the head and on the sound MAA, it should be totally projected out to Infinity. TIME: I 1 -31 minutes. Part II Follow Part I by creating a vibratory effect with the following eight rhythmic sounds. Chant aloud. continuously, and at a rhythmic and rapid rate: SAT NAAM, SAT NAAM, SAT NAAM, SAT NAAM, SAT NAAM, SAT NAAM, WHA-HAY GUROO TIME: 1 1-3 1 minutes. (In proportion to how long Part I was done). COMMENTS You can alter the functional part of the brain with this meditation any time you choose. You’ll have this experience when you do the first meditation. Then when you do the eight-rhythm mantra, the energy will start flowing towards your head. You should be able to feel the flow of that energy. ” In our human relativity, in our sensitivity, our mental projection and our mental activity, there’s going to be a great change. It is very essential for the human race to be watchful, to be creative and to be equipped with a positive channelizing method for mental energy. There will be new changes and new trends in the human race. It’s a fundamental, basic change which is happening. So for certain people like you who are now in your twenties and thirties. in twenty or thirty vears when you’ll be in your fifties and sixties. it will almost certainly be a very lonely period, because it will be impossible for you to relate to the little ones. There’ll be a gap. You will not understand them. About 900 B.C. the humanity had the same problem. It is called the Blue Gap and you will experience it on this Earth again within one hundred years. “That shall be the coming race, because the sensitivity in man’s own self is going to increase. and the mental mind projection is going to be very much activitated. whereas the procedure to protect and channelize will be less known to people. If that happens. the net result will be what I have explained to you in a picture. A man is doing his work-he’s working, and his pen stops. He’ll be paid for those four days, but his pen shall be like this (suspended in midair), because he has projected out. Then he will return in, you see. I have taken you out into the future of the human race just for a couple of minutes. If your mind. your meditation and your sensitivity can be together, and your polarity of the male and female will be very systematic, and your union will create a projective self. which will manifest as your children, then you can be assured. There will be a sensitive race anyway, but that race will sense everything clear. calm and quiet. The potential human disaster has to be avoided. That’s what we are talking about.” COPYRIGHT YOGI BHAJAN 2003 -YOGI BHAJAN (IN A MAN CALLW THE SIR/ SINGH SAHIB) KRI INTERNATIONAL TEACHER TRAINING MANUAL LEVEL I

84The Divine Shield Medi-ta-tion Originally taught by Yogi Bhajan in Septembec 1971 For Pro-tection Er Posi-tivi-ty EYE POSITION: The eyes are closed and focused at the Brow Point. MUDRA & SITTING POSITION: 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 the mantra 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: MAAAAAAAAAAAAAAAAAA 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 1 1-3 1 minutes. Then change the legs and ear 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. COMMENTS 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. 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. 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. 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. • 4 ! 8 • KRI I NTERNATIONAL TEACHER TRAINING MANUAL LEVEL I COPYRIGHT YOGI BHAJAN 2003 Grace of”

85Grace of” God Medif:at:ion Part I Lie on the back, fully relaxing the face and body. The eyes are closed. MANTRA: I AM GRACE OF GOD (If a man practices this, he says “I am IN the Grace of God.”)  Inhale deeply, hold the breath in while silently repeating I 0 times. You can tense your fingers one at a time to keep count  Exhale all the air out, hold it out and repeat the mantra I 0 times. Continue this process of repeating the mantra 10 times on each inhale and I 0 times on each exhale, for a total of S inhalations and S exhalations. This totals I 00 silent repetitions. Part II Relax your breath, and with eyes still closed, slowly come sitting up into Easy Pose. Bring the right hand into Gyan Mudra. The left hand is held up by the left shoulder, palm flat and facing forward, as if you are taking an oath. This is called the “vow” position. Keep the breath relaxed and normal. Tense only one finger of the left hand at a time, keeping the other fingers straight but relaxed. Meditate on the governing energy of each finger (see table below), then repeat the mantra aloud S times. Continue this sequence for each of the remaining fingers. finishing with the thumb. TO END: Relax and meditate silently for a few minutes. COMMENTS It is said that when a woman practices this meditation for one year, her aura will become tipped with gold or silver, and great strength and God’s healing powers will flow through her. The technique of positive affirmation has been around for thousands of years. It is nothing new. Words increase in power through repetition, and when you are repeating truth, the impact is enormous. Yogi Bhajan gave us this meditation, which is one of the most powerful affirmations a woman can do. The fact is, woman IS the Grace of God. Woman is shakti. The problem is, she doesn’t know it. This meditation is designed to evoke and manifest the inner grace, strength, and radiance of each woman. It helps her to tune in directly with the Adi Shakti, the Primal Power within her own being. It empowers a woman to channel her emotions in a positive direction, strengthen her weaknesses, develop mental clarity and effective communication, and gives her the patience to go through the tests of her own karma. It enables her to merge the limited ego into Divine Will, as well as to improve her physical health. By practicing this meditation, a woman’s thoughts, behavior, personality, and projection become aligned with the Infinite beauty and nobility unveiled by the mantra. It balances the five elements. The amazing thing is, this is such an easy meditation to do! You might pass it over because it is so simple, and not realize what a profound effect it can have on your life. Practice it faithfully, twice a day for 40 days. It is recommended for women going through menopause to practice it S times a day. Practice it on an empty stomach. Little Finger Ring Finger Middle Finger Index Finger Thumb COPYRIGHT YOGI BHAJAN 2003 Mercury Sun & Venus Saturn Jupiter power to relate & communicate, subconscious communication with self physical health, vitality, grace, and beauty channel emotion to devotion & patience wisdom and expansion, open space for change positive ego WATER FIRE AIR ETHER EARTH

86Gunpa1:i Kriya Meai1:a1:ion Originally taught by Yogi Bhajan in january 1988 Sit in an Easy Pose, with a light jalandhar bandh. EYE POSITION: The eyes are !/lOth open. Concentrate at the Third Eye Point. MUDRA: Place the wrists over the knees, hands in Gyan Mudra, with the arms and elbows straight. MANTRA: SAA-TAA-NAA-MAA RAA-MAA-DAA-SAA SAA-SAY-SO-HUNQ Part I Chant the mantra on a single breath, as you press the fingertips sequentially with each syllable. Use a monotone voice in the Tibetan form or use the same melody you would use for Kirtan Kriya. TIME: Continue for 1 1-62 minutes. Part II Inhale deeply and hold the breath. Move the body in a slow twist and stretch motion. Move each muscle of the body. Move the head, torso, arms, back, belly and hands. Then exhale powerfully. Repeat this 3-S times. Part Ill Immediately sit straight. Look at the Lotus Point, the tip of the nose. Become totally calm, absolutely still. Meditate for 2-3 minutes. TO END: Inhale and hold the breath for 30 seconds as you physically move and rotate your body as if it is going through spasms. Every muscle must be stretched, squeezed and turned around, from the muscles in your face, head and neck, down to your toes. Exhale. Repeat this 3 more times. Then inhale, sit calmly and concentrate on the tip of your nose for 20 seconds. Exhale, and relax. COMMENTS This beautiful and powerful meditation has a history in its name. The ancient symbol for this was the Hindu God of Knowledge and Happiness, Ganesha. The other name for Ganesha is Gunpati. Ganesha was depicted as a rotund man with the head of an elephant. This huge body balances and rides on a rat, conveying the message that even the impossible can be done with this meditation. The rat represents the quality of penetration. A rat can get in almost any place. So Ganesha can know anything and can get past any blockages. Wisdom and wise choices grant you happiness in your life. The impact of this meditation is to clear the blocks from your own karma. Each of us has three regions of life to conquer: The past which is recorded in our samskaras and which brings us the challenges and blessings of fate are balanced by these sounds; the present which must be mastered by karma yoga, the practice of action with integrity in the moment; and the future, recorded in the ether and, which at its best and most fulfilled, is called dharma. This kriya al lows you to let go of the attachments to the mind and to the impact of past actions so you can create and live a fulfilled life and a perfect future. • 420 • KRI INTERNATIONAL TEACHER TRAINING MANUAL LEVEL I COPYRIGHT YOGI BHAJAN 2003 Eleven or more people sit in a circle, in any comfortable, cross-legged position. Form an unbroken circle by holding hands.* EYE POSITION: The eyes are closed. MANTRA: The mantra goes around the circle, with each person taking a turn to powerfully call out the mantra in a monotone, answered by all the members of the circle: WHA-HAY GUROO Heali

87Eleven or more people sit in a circle, in any comfortable, cross-legged position. Form an unbroken circle by holding hands.* EYE POSITION: The eyes are closed. MANTRA: The mantra goes around the circle, with each person taking a turn to powerfully call out the mantra in a monotone, answered by all the members of the circle: WHA-HAY GUROO Healing Ring oF Tan-tra WHA and HAY each have I beat, and GUROO has 2 beats. The caller then says SAT NAAM softly, and the person sitting to the left of the caller becomes the next caller. The chant continues in a clockwise direction around the circle. Maintain a constant rhythm. BREATH PATTERN: Inhale as the mantra is being chanted by a caller; exhale as you chant the mantra in response. TIME: Practice for at least I I minutes, and not longer than 3 I minutes. COMMENTS The healing ring can be used to generate and direct tremendous healing energy towards any person: a member of the circle, someone at a far distance, or someone located in the center of the circle. The participants should focus their minds to listen, and let themselves be filled with the sound, acutely tuning into the call, and then answering. SPIRAL FORMAT. Another way to do this meditation is with the participants seated to create a spiral. They join hands, alternately facing in opposite directions. (The left hand of one person will hold the right hand of the person to their right.) If there are people of both genders, the seating in the spiral should alternate between male and female. Same gender individuals can complete the outer tail of the spiral. The person seated in the center of the spiral, if possible, should be a woman. The person seated in the center and the one in the outermost position of the spiral should hold the palms of each of their free hands facing up, to connect with the Infinite. The chanting begins with the person seated in the center, and proceeds to the next person in the spiral, until the outermost person chants. Then the chanting proceeds back to the center person. Note: This meditation in either format is only to be done on the days of the Full Moon, New Moon, and eleventh day of the New Moon, with a minimum of eleven people. During the meditation, the ring must never be broken for any reason. COPYRIGHT YOGI BHAJAN 2003 KRI INTERNATIONAL TEACHER TRAINING MANUAL LEVEL

88Healing wi-th -the Siri Gai-tri Man-tra Sit in an Easy Pose, with a light jalandhar bandh. MUDRA: Have the elbows tucked comfortably against the ribs. Extend the forearms out at a 45-degree angle out from the center of the body. The palms are flat, facing up, the wrists pulled back, fingers together, and thumbs spread. Consciously keep the palms flat during the meditation. MANTRA: The mantra consists of eight basic sounds: RAA MAA DAA SAA, SAA SAY SO HUNG Pull in the Navel Point powerfully on SO and HUNG. Note that HUNG is not long and drawn out. Clip it off forcefully as you pull in the navel. Chant one complete cycle of the entire mantra, and then inhale deeply and repeat. To chant this mantra properly, remember to move the mouth fully with each sound. Feel the resonance in the mouth and the sinus areas. Let your mind concentrate on the qualities that are evoked by the combination of sounds. TIME: Chant powerfully for 11-31 minutes. Originally taught by Yogi Bhajan in Summer 1973. TO END: Inhale deeply and hold the breath as you offer a healing prayer, visualizing the person you wish to heal (including yourself) as being totally healthy, radiant, and strong. Imagine the person completely engulfed in healing white light, completely healed. Then exhale and inhale deeply again, hold the breath and offer your prayer. Then, lift your arms up high and vigorously shake out your hands and fingers. COMMENTS Certain mantras are to be cherished like the most rare and beautiful gem. The Siri Gaitri Mantra (this is also a Siri Mantra and a Sushmuna Mantra) is just such a find. It is unique, and it captures the radiant healing energy of the Cosmos as a gem captures the light of the sun. Like a gem it can be put into many settings for different purposes and occasions. When Yogi Bhajan shared this technology he gave a series of meditations that use the inner dynamics of this mantra. If you master any of these practices you will be rewarded with healing and awareness. The mantra is called a Sushmuna Mantra. It has eight sounds that stimulate the kundalini to flow in the central channel of the spine and in the chakras. As this happens there is usually a huge metabolic adjustment to the new level of energy in the body. The brain is also involved. The sounds balance the five zones of the left and right hemispheres of the brain to activate the Neutral Mind. The mantra uses a sound current. The sounds create a juxtaposition of energies. RAA means the energy of the Sun: strong, bright, and hot. It energizes and purifies. MAA is the energy of the Moon. It is a quality of receptivity, coolness, and nurturing. DAA is the energy of Earth. It is secure, personal, and the ground of action. SAA is the impersonal Infinity. The cosmos in all of its open dimensions and totality is SAA. Then the mantra repeats the sound; this repetition is a turning point. The first part of the mantra is ascending and expands into the Infinite. The second part of the mantra pivots those qualities of the highest and most subtle ether, and brings them back down. It interweaves the ether with the earth! SAA is the impersonal Infinity. Then comes SAY, which is the totality of experience and is personal. It is the feeling of a sacred “Thou.” It is the embodiment of SAA. SO is the personal sense of merger and Identity. HUNG is the Infinite, vibrating and real. The two qualities together (SO and HUNG) mean, “I am Thou.” As you chant this mantra you complete a cycle of energy and go through a circuit of the chakras. You grow toward the Infinite, then you convert the llinkage of finite and Infinite at SAA. Then you revert back to an embodiment and blend of purity. • 422 • KRI I NTERNATIONAL TEACHER TRAINING MANUAL LEVEL I COPYRIGHT YOGI BHAJAN 2003

89Sit in Easy Pose. MANTRA: The mantra is: I AM HAPPY, I AM GOOD, I AM HAPPY, I AM GOOD. SAT NAAM SAT NAAM SAT NAAM }EE WHA-HAY GUROO WHA-HAY GUROO WHA-HAY GUROO }EE CCI am Happy_, Meait:at:ion For Children MUDRA: In the rhythm of the mantra, the children shake their index fingers up and down (like their parents might sometimes do when they are reproaching the child). COMMENTS Yogi Bhajan gave this meditation specifically for children to use in times when their parents are fighting and going through a crisis-to give them the experience of remaining stable and unaffected. Of course, the meditation can be done anytime! Children, especially under the age of six, have a much shorter attention span than adults. All meditations with movement and variation work well. They like simple celestial communication. COPYRIGHT YOGI BHAJAN 2003 KRI INTERNATIONAL TEACHER TRAINING MANUAL LEVEL I

 

 

 

 

90Indra Nif:f:ri Medif:at:ion Sit in Easy Pose, with a light jalandhar bandh. EYES: The eyes are closed or II lOth open. 92MUDRA: Grasp the knees firmly with the hands. Keep the chest and spine lightly lifted. MANTRA: Meditate through the Brow Point on the movements of the tongue as you chant the Siri Mantra in a steady rhythm: EK ONQ KAAR, SAT QUR PARSAAD SAT QUR PARSAAD, EK ONQ KAAR Pull the Navel Point in on EK. Release the Navel Point on KAAR. Lift the Diaphragm Lock with SAT and quR. Release the lock on the sound of PARSAAD. This will create a wave-like motion of tension and relaxation in the torso. It will release great heat in the body. TIME: Continue for I I -62 minutes. TO END: Inhale. hold the breath comfortably, and relax. COMMENTS This meditation was taught by Guru Nanak to his second son. Baba Siri Chand. His son became a great baa[ yogi. That is a yogi who does not age. who still looks like a young boy, even in his old age. It is said Baba Siri Chand lived over 160 years. He was acknowledged by all the schools of Siddhi Yoga to be a great yogi. Under his guidance all the heads of the schools of yoga came and bowed to Guru Ram Das to seal for the future the lineage of the royal throne of Raj Yoga to his guidance and to his Radiant Body. The yogis who practiced with him were cal led udasis. This mantra-the Siri Mantra-contains the essence of the wisdom of the Siri Guru Granth Sahib. It brings great intuition to the practitioner. The title above means the eyes of lndra. It connotes the feeling that every pore of the body becomes an al l-seeing eye. It represents knowledge that comes through the soul and intuition. The body is a temple through which you can experience the consciousness of the Infinite. As that happens all knowledge and bliss flow through you. After you chant this mantra do not say anything negative for some time. It is a very creative chant. Anything you say will be amplified and created with great force. When you are in this state give your prayers and most positive projections for health, happiness. and holiness. • 424 • KRI I NTERNATIONAL TEACHER TRAINING MANUAL LEVEL I COPYRIGHT YOGI BHAJAN 2003

Kirtan Kriya z orz Practicing this meditation is both a science and an art. It is an art in the way it molds consciousness and in the refinement of sensation and insight it produces. It is a science in the tested certainty of the results each technique produces. Meditations have coded actions to their reactions in the psyche. But because Kirtan Kriya is effective and exact, it can also lead to problems if not done properly. Yogi Bhajan said at Winter Solstice 1972 that a person who wears pure white and meditates on this sound current for 2- 1 /2 hours a day for one year, will know the unknowable, and see the unseeable. Through this constant practice, the mind awakens to the infinite capacity of the soul for sacrifice, service, and creation. CHECKPOINTS FOR KIRTAN KRIYA:  If during the silent part of the meditation, the mind wanders uncontrollably, go back to a whisper, to a loud voice, to a whisper. and back into si lence. Do this as often as you need to.  Some people may experience headaches from practicing Kirtan Kriya. The most common reason for this is improper circulation of prana in the solar centers. To avoid or correct this problem, meditate on the primal sounds in the “L” form. This means feel there is a constant inflow of cosmic energy into the solar center, or Tenth Gate. Imagine the energy of each sound moving through the Crown Chakra, and out through the Third Eye Point as it is projected to Infinity. This energy flow follows the energy pathway called the Golden Cord-the connection between the pineal and pituitary glands. You may also want to try covering the head with a natural fiber cloth. • 426 • KRI I NTERNATJONAL TEACHER TRAINING MANUAL LEVEL I COPYRIGHT YOGI BHAJAN 2003 Laya Yoga K

91a Sit in an Easy Pose, with a light jalandhar bandh. EYE POSITION: Focus through the Brow Point. MUDRA: Put the palms together in Prayer Pose at the center of the chest, or in Gyan Mudra with the wrists on the knees. MANTRA & VISUALIZATION: EK ONG KAAR-(UH) SAA TAA NAA MAA SIREE WHAA-(UH) HAY GU-ROO One Creator Creation True Identity Great Indescribable Wisdom The chant is very precise. On EK pull in the navel. On each final “UH” lift the diaphragm up firmly. The “UH” sound is more a result of the powerful movement of the diagphragm than a pronounced purposeful projected sound. Relax the navel and abdomen on HAY qUROO. The sound has a “spin” to it. It is a 3-1 12 cycle rhythm. As you chant, imagine energy and sound spiraling up and around the spinal cord in a right-handed helix. Start at the base of the spine as you initiate the energy from the navel. End with the focus over the head to the Cosmos on HAY GUROO. TIME: Continue for 31 minutes. Practice for 40-120 days. COMMENTS This extraordinary Laya Yoga chant brings the soul and destiny present. It suspends you above conflicts attracted by success and the activity of the Positive Mind. It lets your activity serve your purpose. It makes you creative and focused on your real priorities and helps you sacrifice what is needed to accomplish them. The word Laya refers to suspension from the ordinary world. Laya Yoga fixes your attention and energy on your essence and higher consciousness without normal distractions and attachments having power over your reactive awareness. This mantra opens the secret book of Laya Yoga. It enables you to consciously remember and experience the link between you and the Creator. Practice the mantra for 40- 120 days. It will etch into the subconscious the memory and experience of your true identity. This mantra was guarded like a secret gem. It is the key to the inner doors of naad, the realm of creative sound. If you listen to the sound of the mantra and then concentrate into its subtle sounds, you will become absorbed into the unlimited domain of your higher Self. The mantra has a structure of 3- 1 /2 cycles in its spin. Each UH sound lifts the diaphragm which commutes the energy of prana and apana across the heart area. That transformation is one cycle. The 3- 1 /2 cycle is the pulse rhythm of the kundalini itself. This is why the kundalini is often represented as coiled 3-1/2 times. As with all other genuine mantras, it is discovered by the seer who travels in the subtle realms of consciousness. It has been confirmed by countless practitioners who adaptd the discipline of the meditation. The inner sounds can be heard at different levels of subtlety. The vibrations of naad have different octaves of creative impact. This mantra takes you to the most subtle realm of creativity. It awakens the kundalini force that energizes the whole Creation. It awakens your awareness and empowers the sense of the Subtle Body of the Aura. The practice of the meditation gives intuition and the ability to heal. When you practice this kriya earnestly, be conscious and graceful with each word you speak. Do not listen to negative or coarse speech from others. Remember that the sins of the past are of the past, and that some of the greatest saints were sinners first. If you have the opportunity to learn and to practice this technology of elevation, you have earned it and you deserve it. So do not hesitate to use it and to strive for progress and expansion. Feel that the Infinite Will and yours act together. Strong actions combined with non-attachment make life a dance with much creativity and gratitude. COPYRIGHT YOGI BHAJAN 2003 KRI INTERNATIONAL TEACHER TRAINING MANUAL LEVEL I • 427 • Learning -to Medi-ta-te Sit in an Easy Pose, with a light jalandhar

93Learning -to Medi-ta-te Sit in an Easy Pose, with a light jalandhar bandh. EYE POSITION: Focus the lightly closed eyes at the Third Eye Point (between the eyebrows.) MANTRA: SAT NAAM MUDRA: With the four fingers of the right hand, feel the pulse on the left wrist. Place the fingers in a straight line, lightly, so that you can feel the pulse in each fingertip. On each beat of the heart, mentally hear the sound SAT NAAM. TIME: Continue for II minutes. Build to 31 minutes. COMMENTS This is a good meditation for someone who doesn’t know how to meditate, or wants to develop the ability of concentration in action. It allows you to control reaction to any situation and can bring sweetness and one-pointedness to the most outrageous and scattered mind.

94Long Chant (Aai Shakti Mantra or Morning Call) Sit in an Easy Pose with jalandhar bandh. MUDRA: Have the hands in Gyan Mudra, or resting in Buddha Mudra in the lap. Maintain a strong Neck Lock ljalandhar bandh). MANTRA: Chant the Adi Shakti Mantra, EK ONQ KAAR SAT NAAM SIREE WHA-HAY QUROO One Creator created this Creation. Truth is His Name. Great beyond description is His infinite wisdom. in a 2- I /2 breath cycle, in the following manner: Inhale deeply and as you pull in the navel abruptly, chant EK. Then ONG KAAR is drawn out. Give equal time to Ong and Kaar. Inhale deeply and as you pull in the navel abruptly, chant SAT. Then NAAM is drawn out. Then, just as you get to the end of the breath, add a quick SIREE. (pronounced S’REE.) Inhale half a breath, pull in the navel abruptly, chant WHA. Then HAY GUROO (pronounced G’ROO-is drawn out, but not too long.) The Ong Kaar and Naam Siree are equal in length. The Wha-hay Guroo is equal in length to Ong. Try not to let the pitch fall. TIME: This can be done for as little as 3 minutes, or II minutes. It is done in Aquarian morning sadhana for 7 minutes. For a powerful experience of this meditation, do 31 minutes, or 2-1 /2 hours. Let the sound resonate in the upper cavity of the head, by closing the back of the throat and vibrating the upper palate, and al lowing the sound to come through the nose. COMMENTS Yogi Bhajan speaks about this mantra: “This mantra is known as the Ashtang Mantra for the Aquarian Age. It has eight vibrations, and describes the glory of God. Thus said the Master, ‘In the time period two-and-a-half hours before the rising of the Sun, when the channels are most clear, if the Mantra is sung in sweet harmony, you will be one with the Lord.’ This will open the solar plexus, which in turn will charge the solar centers. The person will get connected with the Cosmic Energy, and thus will be liberated from the cycle of time and karma. Those who meditate on this mantra in silence will charge their solar centers and be one with the Divine. That is why I speak to you of why we should meditate and recite this mantra. “All mantras are good, and are for the awakening of the Divine. But this mantra is effective, and is the mantra for this time. So my lovely student, at the will of my Master I teach you the greatest Divine key. It has eight levers, and can open the lock of the time, which is also of the vibration of eight. Therefore, when this mantra is sung with the Neck Lock, at the point where prana and apana meet sushmuna, this vibration opens the lock, and thus one becomes one with the Divine.” This mantra is used as the cornerstone of morning sadhana, and is also called Long Ek Ong Kaar’s or just Long Chant. It has also been referred to as Morning Call. This mantra initiates the kundalini, initiating the relationship between the soul and the Universal Soul. It balances all of the chakras. Though it is part of morning sadhana, it can be chanted at any time.

Mahan Jaap Originally taught by Yogi Bhajan in january 1975 Sit attentively and meditate at the Brow Point, with eyes closed. It is not necessary for the group to sit in a circle, though they may. MANTRA: The group begins chanting the punj shabd all together for a few minutes. SAA TAA NAA MAA Inhale, exhale. Then, the teacher begins the first cycle alone. Best to maintain a brisk rhythm, making each cycle: 2-1 /2 to 3 seconds. Someone else immediately picks up the chant as the first person ends. Maintain the rhythm. Anyone can pick up the chant at any time; it does not move in a sequential order. nor does it move around the circle. TO END: The teacher instructs the group to chant all together for a few minutes. COMMENTS The individual will become sensitized on a new level so that he or she will respond to the energy in the group. Each person is a part of the greater energy balance. Chanting will happen in response to the shift of the total group energy. Ultimately, the individual activity merges with the group activity, with no difference between them. since it is the energy focus of the group that shifts and causes someone to chant. Some may chant more than one time, while others may not chant at all. A very delicate and sublime sensitivity will be developed in this process. The effect of the chant is that you are multiplied by the total number of people participating plus twice the number squared. This number times each japa, or meditative repetition. equals the effect. This means the effect of a few hundred thousand repetitions can be achieved in a moderate size group in a short time. It requires a very perfect concentration, and it would be best if the group has already exercised and achieved a meditative state before starting a Mahan jap.

96Mala Meait:at:ion A mala is a simple, effective meditative tool, which can help to reduce stress and enhance wisdom, patience, and health. A mala consists of 108, 54, or 27 beads, traditionally strung on silk thread with one larger bead, called the Guru bead, from which a tassel hangs. The tassel symbolises a thousand lotus petals. The use of different fingers with the mala: Each finger you use, while meditating with the help of the mala, relates to a different part of the brain. By running the mala over the meridian point of the desired finger, you create a different result. The meridian point is located on the side of each finger, between the tip of the finger and the first knuckle:  Index finger Uupiter): wisdom, knowledge, and prosperity.  Middle finger (Saturn): enhances patience.  Ring finger (Sun): promotes health, vitality, and strengthens the nervous system.  Little finger (Mercury): communication skill, and intelligence. How to use a mala: A mala can be used with either hand. Always start with the bead next to the Guru bead. As you repeat the mantra. move each bead with the thumb, towards the body over the meridian point. Thus. the Guru bead descends and eventually ascends to be the last bead of your meditation. As you hold the Guru bead, repeat your mantra and make a prayer. To begin again turn the mala around without the help of the other hand. Move the beads towards you and continue your mantra. Using your mala with a mantra: When reciting the mantra SAT NAAM move only one bead for both words. With the mantra WHA-HAY GUROO, move only one bead for the two words. You may also use the mantra SAT NAAM WHA-HAY GUROO, saying them both with the movement of one bead. You may use any affirmation or mantra of your choice. The recitation of your mantra may be done silently, in a whisper, or out loud. Some sample Mala Meditations:  To improve your health: Use a carnelian, coral (red or pink), lapis or turquoise mala. Move the mala over the Sun (ring) finger with either the mantra SAT NAAM, or WHA-HAY GUROO, or SAT NAAM WHA-HAY GUROO, or a personal healing affirmation.  To reduce stress and anxiety: Use either a lapis, or a coral (red or pink) mala. Move it over the jupiter (index) finger for wisdom or the Saturn (middle) finger for patience. Use either the HAR or WHA-HAY GUROO mantra or a personal affirmation for stress reduction.  For prosperity: Use a carnelian or garnet mala. Move it over the jupiter (index) finger for wisdom, knowledge and prosperity; or the Mercury (pinkie) finger for enhanced communication skills. Recite the mantras HAR or WHA-HAY GUROO. Prosperity can also be measured in nonmaterialistic terms. To have the ability to sacrifice, to be tolerant, to be giving, to be compassionate, and to have peace of mind are also states of prosperity. These are attributes which cannot be bought. They are gems in a nonmaterialistic form. A coral mala can be used to enhance a state of neutrality, a jade mala for peace, or a lapis mala to enhance your power of prayer.  For saintly virtues: Use a malachite mala. Move it over your desired finger for wisdom, patience, health, or communication and use the mantra SAT NAAM. Or, make up your own meditation for the desired effect you want to achieve. A few pointers on doing these meditations: You can do them casually as you go about your day, or in a deeper meditative state. Sit either in a crosslegged position on the floor or sit in a chair with feet on the ground. Sit with your spine straight, chest out, and chin in. You can focus the eyes on the Third Eye Point. Recite your mantra using your mala as previously described for I I, 31, or 62 minutes. Remember to listen to your mantra, use the Navel Point, and stimulate the meridians with your tongue. Malas are sacred meditative tools. If you are not wearing or using your mala, keep it in a silk or satin pouch, or on your altar to enhance, protect, and keep the integrity of the gemstones’ vibrations. COPYRIGHT YOGI BHAJAN 2003 Excerpted from Mala Meditation. Gum Kim Kaur Khalsa KRI INTERNATIO

97Mast:ers Touch Medi1:a1:ion Originally taught by Yogi Bhajan in july 13, 2000 Sit in an Easy Pose, with a light jalandhar bandh. Sit very saintly, like you are the greatest incarnation of Lord Buddha. EYE POSITION: The eyes are slightly open, focused at the tip of the nose. MUDRA: Maha Gyan Mudra. Place the pad (finger print) of the right index finger Uupiter finger) on the pad of the left index finger, right palm facing out from the body, left palm facing in towards the body, forming a 45 degree angle of the fingers pointing upwards. Other fingers are curled into the palms with thumbs over. Hold the mudra at the Heart Center, shoulders relaxed. MANTRA: From the navel sing: AAD SUCH, JUGAAD SUCH, HAl BHEE SUCH, NAANAK HOSEE BHEE SUCH You may sing or chant the mantra, but it must be done in a monotone. The “suchhh” sound is emphasized as you pull the navel in on each repetition of the word. As you chant aloud, listen with your inner ear. Let the inner ear vibrate. Tune your inner ear so that the hammering of the hammer bones enables your brain to analyze the sound as you hear it. TIME: Continue for 2-1 /2 hours. TO END: Inhale, hold the breath. Exhale, relax the mudra and the breath. Close your eyes and rest for 2 minutes. COMMENTS The mantra translates as: Primal Truth, True for all Time, True at This Instant, Oh Nanak, Forever True. These are the four stages of truth that must prevail through one touch. It is recorded in the scriptures that this meditation is to be practiced for 2 112 hours. However, it is up to you how long you practice. This is a personal sadhana and does not replace group sadhana in the Amrit Vela Yogi Bhajan says about this meditation, “In this kriya that I am giving you, you have to tune your ears. Not the outer ear-it will not help you-it is the inner ear. It has two bones on the side and the hammer, and if the hammer and the bones have a proper hammering, then your brain can analyze and understand at the same time you are hearing. The mudra allows the Infinite energy to come through. Chanting the mantra stimulates the upper palate with the tip of the tongue, tuning the thalamus and hypothalamus. Focusing on the tip of the nose causes the frontal lobe, which controls the personality, to become like lead. At one point the pain can become so unbearable, you cannot stand it. Then it ‘breaks,’ and you have found what you are looking for, and that is forever. Nobody can take it away. To grow roots, you must open yourself up. “As an apprentice to this process, you offer yourself in surrender to receive the Master’s Touch. You stand on the root of the tree like a little bear, who reaches up to hold the trunk and climbs to the top-most branch to get to the beehive, unaware of bee stings-intent on getting the honey. He drinks the honey, is satisfied, and descends to the ground, falling through the branches which break his fall. After stretching and nurturing himself, the little bear remembers the taste of honey and the sense of achievement. He goes up the tree again and again, reaching that achievement in ecstasy, and nothing else matters. “Life is a lie if you do not achieve your Self for yourself. That is your honey, your sweetness. You must achieve Infinity where your identity is such a non-identity that it merges in Everything. Once you are that, you bless everybody. You are honored and in bliss-limitless, with no confinement, no territory, no demands, no requests. “In this process, you provoke, offer, surrender, achieve, and descend. Provoke, because everything is provocation, either to control or to receive. Offer, because you must decide how to offer, or present yourself. Surrender, because when you surrender, your working self becomes zero, shuniya. Surrender is the highest power to gain all that you want to gain. Achieve, because once you have a sense of achievement and say, ‘My God!,’ if you convert that ‘My God!’ into ‘My Soul!’ you have already found God. You have a soul-achieve it! When you find your soul or yourself you are complete. Descend, because like a forklift, you may descend, go into the dirt and move up. This descent is in the highest state of mind and spirit. “When the Age of Aquarius comes and people seek you out, you will have no time but to touch them and say, ‘Bless you!’ to bring the entire psyche and being of a person into balance. That touch will create a state of Aad Such, jugaad Such, Hai Bhee Such, Naanak Hosee Bhee Such. Original Truth, Truth through time, Truth now, and forever Truth. These must prevail through one touch. This mantra will give you the power of the Master’s Touch. And when you perfect this mudra with the Jupiter fingers touching, chant the mantra in one sitting for 2- 1 /2 hours-one tenth of your day-it will bring you this Touch. There is no power or magic on this planet that can stop it. It has a permutation, combination, projection and power which brings the entire Prakirti, the Existence, into the being of Purkha, the Divinity. All will be grateful to you; you will find grace, respect, love, and satisfaction that you are serving the creation of God. Then you will see God in everybody, in yourself, and in every facet of life. It will come true: ‘If you don’t see God in all, you don’t see God at all.’ You will see God.”

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Medi-ta-tion In-to Being: CCI Am_, I Am-“-” Sit in an Easy Pose, with a lightjalandhar bandh. EYE POSITION: Fix the eyelids at 1/ lOth open. The eyes look straight ahead through the eyelids. MUDRA: Keep the spine straight. Place the right hand over the right knee. Keep the elbow straight and the hand relaxed in Gyan Mudra (the index finger tip on the tip of the thumb). Raise the left hand in front of the Heart Center. The palm is flat and faces toward the chest. The fingers point to the right. MANTRA: J AM, J AM BREATH & MOVEMENT: Start with the left hand 6 inches ( IS em) from the chest. Chant out loud I AM as you draw the hand closer to the chest to a distance of about 4 inches ( 10 em). Then chant I AM as you extend the palm straight away from the front of the chest to a distance of about 12 inches (30 em). Then take a short breath through the nose as you draw the hand back to the original position of 6 inches ( IS em) from the chest. Create a steady rhythm with the mantra and the breath. TIME: Continue for 1 1·3 1 minutes. TO END: Inhale deeply, hold, and relax completely. COMMENTS This mantra connects the finite and Infinite identities. The first “I Am” that emphasizes the “I” is the personal and finite sense of self. The second “I Am” that emphasizes slightly the “Am” is the impersonal and transcendent sense of the Self. All real mantras blend this polarity of the Infinite and finite in their internal structure and design. If you only say the first “I Am. ” the mind will automatically try to answer, “I am what?” This sends the mind on a search through all the categories and roles that hold the finite identities. If you immediately say the second part of the mantra. “I Am” the thought becomes “I Am what I Am. ” To be what you are is the essence of truth and will lead you to the nature of Reality. The hand and the breath move in rhythm and strengthen your ability to maintain a sense of self as your awareness expands. A yogi cultivates the relationship between the finite sense of the self and the infinite sense of the Self. The mind often forgets this relationship when it becomes attached to a particular emotion or object that it wants to keep. One of the important habits the yogi instills in the mind is the ability to break that trance of attachment by a shift to the perspective of Infinity. This is also the perspective of Being. You exist before the objects you col lect and even before the body that you use. It is very powerful and effective to remind the mind of your true identity with your Infinite Being. Without this awareness. then philosophy, ethics, and spirituality will reduce to ritual participation in the “good.” What the yogi seeks is to participate in life with authenticity and wholeness. COPYRIGHT YOGI BHAJAN 2003 KRI INTERNATIONAL TEACHER TRAINING MANUAL LEVEL

99Meait:at:ion on f:he Divine Mof:her Originally taught by Yogi Bhajan in November 1973 Part I Sit in Easy Pose with the eyes closed, and the hands in Gyan Mudra. Meditate on the Infinite energy coming from the primal womb, in an unending spiral. without beginning or end. going to Infinity. Part II With the eyes closed, cup the hands with palms 4-6 inches ( 10- 15 em) apart, and in front of the face. Beam a mental light through them to the Infinite Light. Watch with mental eyes, through the hands, and see a beam of light going to Infinity. This is very mind-curing, and you will fall in love with it. Meditate with Long Deep Breathing. Part Ill Chant SAA-TAA-NAA-MAA Go deeper into meditation. Guide your reason to go through the powerful imaginative circle you’ve created with your hands, like a huge beam of light from a torch. Keep the hands fixed in place. Part IV Maintain your position and concentration. Put your mind into that Infinite Light of its own ecstasy and chant the Kundalini Bhakti Mantra: AADEE SHAKTEE. AADEE SHAKTEE, AADEE SHAKTEE. NAMO, NAMO SARAB SHAKTEE, SARAB SHAKTEE, SARAB SHAKTEE, NAMO, NAMO PRITHUM BHAGVATEE. PRITHUM BHAGVATEE, PRITHUM BHAGVATEE, NAMO. NAMO KUNDALINI MAAT SHAKTEE, MAAT SHAKTEE, NAMO, NAMO TIME: All four parts of this meditation should be done for equal lengths of time. They can be practiced for I I, 31, or 62 minutes. COMMENTS This meditation gives concentration and mental beaming. It tunes into the frequency of the Divine Mother-the primal. protective, generating energy. It eliminates fears and fulfills desires. It gives power of action by removing blocks of insecurity.

100Medi-ta-tion For Healing Addictions Sit in an Easy Pose, with a light jalandhar bandh. Straighten the spine and make sure the first six lower vertebrae are locked forward. EYE POSITION: Keep the eyes closed and focus at the Brow Point. MANTRA: SAA-TAA-NAA-MAA MUDRA: Make fists of both hands and extend the thumbs straight. Place the thumbs on the temples and find the niche where the thumbs just fit. This is the lower anterior portion of the frontal bone above the temporal-sphenoidal suture. Lock the back molars together and keep the lips closed. Keeping the teeth pressed together throughout, alternatevly squeeze the molars tightly and then release the pressure. A muscle will move in rhythm under the thumbs. Feel it massage the thumbs and apply a firm pressure with the hands. Silently vibrate the five primal sounds-the Panj Shabd-SAA-TAA-NAA-MAA, at the brow. TIME: Continue for S-7 minutes. With practice the time can be increased to 20 minutes and ultimately to 31 minutes. COMMENTS This meditation is one of a class of meditations that will become well known to the future medical society. Meditation will be used to alleviate all kinds of mental and physical afflictions. But it may be as many as 500 years, however, before the new medical science will understand the effects of this kind of meditation well enough to delineate and measure all its parameters. The pressure exerted by the thumbs triggers a rhythmic reflex current into the central brain. This current activates the brain area directly underneath the stem of the pineal gland. It is an imbalance in this area that makes mental and physical addictions seemingly unbreakable. In modern culture. this imbalance is pandemic. If we are not addicted to smoking, eating, drinking, or drugs, then we are addicted subconsciously to acceptance, advancement, rejection, emotional love, etc. All of these lead us to insecure and neurotic behavior patterns. Imbalance in this pineal area upsets the radiance of the pineal gland itself. It is this pulsating radiance that regulates the pituitary gland. Since the pituitary regulates the rest of the glandular system, the entire body and mind go out of balance. This meditation corrects the problem. It is excellent for everyone but particularly effective for rehabilitation efforts in drug dependence, mental illness. and phobic conditions. COPYRIGHT YOGI BHAJAN 2003 KRI I NTERNATION

Met:li-ta-tion -to Open -the Heart Originally taught by Yogi Bhajan in 1971 Sit in an Easy Pose, with a light jalandhar bandh. EYE POSITION: The eyes closed, looking up, focusing at the Brow Point. MANTRA: SATKARTAAR As you say SAT, the hands are pressed together in Prayer Pose at the center of the chest. As you say .KAR. the hands are extended out from the shoulders, half-way towards the final position. Fingers are pointing straight up. As you say TAAR, the arms are fully extended out to the sides and parallel to the floor, fingers pointing up. Make the transition from step to step a flowing movement. TIME: No specified time. COMMENTS If you feel your heart is closed and there is no flow of love, and you want to open your heart, do this meditation. • 436 • KRI INTERNATIONAL TEACHER TRAINING MANUAL LEVEL I COPYRIGHT YOGI BHPJAN 2003

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102Meait:at:ion For Projection Er Pro-tection From -the Heart MUDRA: Place the palms together at the Heart Center in Prayer Pose. The thumbs are crossed. MANTRA , BREATH & MOVEMENT: Chant the Mangala Cham Mantra: Chant: AAD QURAY NAMEH As you extend your arms as shown in picture. The arms return to the Heart Center as you chant: }UQAAD QURAY NAMEH and again extend the arms up, as you chant: SAT QURAY NAMEH Returning the hands again to Prayer Pose at the Heart Center, chant: SIRE£ QUROO DAYVAY NAMEH Project the mind out as you chant. The full extension of the arms is timed to the chant. TIME: Continue for II minutes, adding S minutes per day up to 31 minutes, until you perfect it. COMMENTS This meditation gives you an enchanting, magnetic personality, with many unexpected friends. The Mangala Cham Mantra surrounds the magnetic field with protective light. It means: AAD GURAY NAMEH I bow to the Primal Wisdom JUGAAD GURAY NAMEH I bow to the wisdom through the Ages SAT GURAY NAMEH I bow to the True Wisdom SIRE£ GUROO DAYVAY NAMEH I bow to the great, unseen Wisdom. COPYRIGHT YOGI BHAJAN 2003 KRI INTERNATIONAL TEACHER TRAINING MANUAL LEVEL I • 43 7 • Medi-ta-tion For Prosperi-ty I

103Medi-ta-tion For Prosperi-ty I Sit in an Easy Pose. with a light jalandhar bandh. EYE POSITION: The eyes are closed. looking up, focusing at the Brow Point. Alternatively, you may have the eyes open, looking down at the tip of the nose. MUDRA: Put the elbows by the sides. with the forearms parallel to the ground. The hands are pointing forward. with the palms facing up, wrists straight. Touch the thumbs to the tips of the index fingers. Chant the mantra in a steady cadence. MANTRA: HAR HA-RAY HA-REE WHA-HAY GU-ROO This mantra uses the three qualities of HAR-seed. flow. and completion-unto the ecstatic Infinity of God. TIME: Continue for 1 1-3 1 minutes. COMMENTS This meditation provides guidance. and the way through any block. The future is clear. without anxiety. Every cause has an impact and an orbit of effect. This meditation allows you to use the Neutral Mind to intuit all the expected and unexpected impacts of the mental thoughts you feel now, or that were a part of you in the past. If this part of you is unbalanced. people will distance themselves socially out of subconscious fear of your perception, bluntness. and truth. When balanced, you gain wisdom and self-guidance to hold in trust all that comes to you. You are never swayed by abundance

104Medi-ta-tion For Prosperi-ty II Sit in Easy Pose, with a light jalandhar bandh. EYE POSITION: Focus at the tip of the nose, through eyes 9/ lOth closed. MUDRA: Hit the sides of the hands together alternately. The Mercury (pinky) fingers and the Moon Mounds (located on bottom of the palms) hit when the palms face up. The jupiter (index) fingers hit, and the thumbs hit under the hands when the palms face down. MANTRA: The Tantric Har tape is perfect for this meditation. HAR HAR Chant continuously from the navel, using the tip of the tongue. TIME: Continue for 3-3 1 minutes. Yogi Bhajan has said about the timing: Normally this is done for II minutes, but 3-31 minutes is a choice. Once you make your choice, stick to it, and your glandular system becomes habitual to it. COMMENTS “This meditation stimulates the mind, the moon center and jupiter. When jupiter and the moon come together, there is no way in the world you will not create wealth.” COPYRIGHT YOGI BHAJAN 2003 – YOGI BHAJAN

105Medit:at:ion For SelF-assessment: Originally taught by Yogi Bhajan in October 1972 Sit straight, in an Easy Pose, hands in Gyan Mudra. While the teacher speaks these words, the student listens with eyes closed, then repeats the words aloud. Listen carefully: I am an individual. Very graceful. Totally pious. Absolutely perfect. Unmistakably beautiful. There is nothing the word can describe. I am absolutely righteous. A living truth. In my conversation with friends. In my conversation with enemies. In my political life. In my social life. In my material life. In my individual life. In my private life. I am absolutely correct. Righteous. Wise. And totally good. I understand. Everything. Absolutely I am perfect in knowledge. I created God. He never created me. I am not kidding-it is the truth. I am talking about it. Therefore, I am the Creator. I can create the word .. God. •• By writing it on the wall. By speaking it with my tongue. By communicating with people. I made the radio. Television. I print the newspaper. I spread everything which I know to do. I am master and owner of this whole universe. • 440 • KRI INTERNATIONAL TEACHER TRAINING MANUAL LEVEL I Open your eyes. Assess in your consciousness what percentage of what was said you totally agreed to in consciousness? TO END: Chant ONe; long and powerfully. If there is a class, have the women start and the men join, so that there is an overlapping of the sound with separate starting times. This is the sound of creativity of the word. Chant 3-11 minutes. Then inhale deeply, hold the breath, and exhale. COMMENTS “In the beginning there was the Word, the Word was with God and the Word was GOD.” We always make a basic mistake: we do not recognize the power of the word in creating our world. There is no energy more potent than the word. Because we are unaware of the effect of what we say on consciousness, we say whatever we want and do whatever we feel. There develops a duality between word and action. This duality creates confusion, inconstancy, lack of will and radiance. It is essential for the human life to coordinate our actions with the channel of creative energy of our words. When we say “yes,” we should mean exactly that. Observe how much your mind is behind what you say, or how phoney you are. This meditation causes you to assess how well you have coordinated actions and words. If you have not done this, there will be a duality in personality that you will experience as conflict. We need to assess ourselves in this manner all the time, until the mind is trained to say only what is true. Then you can know the depth of the self and the unlimited creativity of the finite in relation to the Infinite in the personality and existence of the human being. COPYRIGHT YOGI BHAJAN 2003

106Medit:at:ion For SelF-blessing Guidance by Int:uit:ion MUDRA: Extend the arms up in a circular arc so the palms and fingers of each hand face down about 6 or 8 inches over the crown of the head. The hands are separated by about 12 inches. The thumbs separate from the fingers and hang loosely. BREATH: Breathe in a three-part pattern: Inhale in 8 equal strokes. Exhale completely in 8 equal strokes. Suspend the breath out for 16 beats in the same rhythm. MANTRA: Mentally repeat the mantra. SAA-TAA-NAA-MAA 8 times with each full cycle of the breath. TIME: Continue in this pattern for II minutes. Begin with II minutes, increase to 22 and then slowly increase it to 31 minutes. TO END: Inhale deeply, and raise the arms high up over the head. Stretch the arms backwards and upwards. Drop the head back and look up. Stretch with all your strength to extend the lower back and the neck. Then exhale and let the arms down. Repeat this final breath 2 more times. Relax. COMMENTS This meditation requires some endurance and practice to perfect it. The arms will seem comfortable at first. but they often become painful after a period of time. When that occurs. become very calm and draw your focus onto the breath and the mental mantra. Let the images and sensations of the arms fade. The arms trace out the upper arcline in the aura that shines around the body. This increases the flow of prana through the Crown Chakra. the upper solar center. This in turn releases a powerful stimulant to the pineal and pituitary glands. The result is an increase in intuition. Intuition is a perceptual function of the entire brain and the whole mind. Intuition corrects the often mistaken judgements from the psychic realms. Most psychics read fragments of the subconscious. They use these pieces of the psyche for their own purposes. This meditation gives you the blessing to be still and to discriminate the real from the unreal. the dharmic from the karmic, fantasy from creative imagination. It gives you guidance and relentless dedica

107Medi-ta-tion For S-tress or Sudeten Shock Sit in an Easy Pose, with a – light jalandhar bandh. MUDRA: Relax the arms down with the elbows bent. Draw the forearms in toward each other until the hands meet in front of the body about I inch (2.5 em) above the navel. Point both palms up, and rest the right hand in the palm of the left hand. Pull the thumbs toward the body, and press the thumbtips together. EYE POSITION: Look at the tip of the nose, the Lotus Point. BREATH: Deeply inhale and completely exhale as you chant the mantra. Originally taught by Yogi Bhajan in january 1979 MANTRA: Chant the mantra 3 times. The entire mantra must be chanted on only one breath. Use the tip of the tongue to pronounce each word exactly, and chant in a monotone. The rhythm must also be exact. SAT NAAM SAT NAAM SAT NAAM SAT NAAM SAT NAAM SAT NAAM WHA-HAY QUROO TIME: Begin with II minutes and slowly build up to 31 minutes. TO END: Inhale and completely exhale S times. Then deeply inhale, hold the breath and stretch the arms up over the head as high as possible. Stretch with every ounce that you can muster. Exhale and relax down. Repeat twice. COMMENTS This meditation balances the left hemisphere of the brain with the base of the right hemisphere. This enables the brain to maintain its equilibrium under stress or the weight of a sudden shock. It also keeps the nerves from being shattered

108Part I Sit in Easy Pose. EYES: Close the eyes or keep them 1/IOth open. MUDRA & MOVEMENT: Bring the hands next to the shoulders with the palms forward, the fingers pointing up, the wrists straight, and the elbows relaxed along the sides of the torso. Make Gyan Mudra with each hand (touch the thumb tips to the tips of the index fingers). Move both hands at the same time as if throwing darts. They move forward about 12 to 18 inches (30-45 em) as you chant each syllable of the mantra: WHA WHA HAY HAY WHA WHA HAY HAY WHA WHA HAY HAY GUROO This mantra is spoken in monotone. Each beat is spoken distinctly like a dart of sound. TIME: Continue for 31 minutes. TO END: Inhale deeply and hold the breath. Relax. Part II • with a Partner Immediately turn to a partner and discuss the question: “How do I create trust and distrust in my relationships with my communication?” TIME: Continue for 3 minutes. Part Ill Immediately sit straight and place the hands on top of the head. Interlace the fingers. Create a mild pressure on top of the head. Twist smoothly side to side. Inhale left, exhale right. TIME: Continue for 3 minutes. TO END: Inhale to the center and hold the breath as you concentrate on the crown of the head. Then relax. COMMENTS This meditation lets you merge into the feeling of totality. When you speak from that feeling you create trust. With trust you establish strong relationships. In the beginning of this tradition of Naad Vidya, the practice was only given to families and to children from royal lineages. The families had to be worthy of the training for seven generations or the applicant was not accepted. There were two places of study. The Guru would send the student to a gurusala to learn discipline from a teacher, or to a dharmasala to learn the ways to live and behave. Over time these were combined into ashrams. The gift of these practices is the power of vak siddhi, which lets you have sensitivity to the subtle roots and to the impact of sound. You learn the sound of things and the subtle sound of consciousness that al lows all other sounds to be. COPYRIGHT YOGI BHAJAN 2003 KRI INTERNATIONAL TEACHER TRAINING MANUAL LEVEL I • 443

109Naad Medi1:a1:ion 1:o Communica-te Your Hones-t SelF Part I Sit in an Easy Pose, with a light jalandhar bandh. EYES: The eyes are closed. Concentrate at the Brow Point. MUDRA: Bend the arms and raise the hands next to the shoulders. The wrists are straight and the palms face forward. Begin to alternate pressing the thumb tip on the index finger tip and then on the ring finger tip. Press with about 5 pounds of pressure. MANTRA: As you rhythmically alternate the fingers, chant these sounds: SAA – pressing the index finger RAY – pressing the ring finger Originally taught by Yogi Bhajan in September 1983 The sound of the chant is a monotone. Feel the pulse of the sound and the energy changing in the body. TIME: Continue in a steady pace for 31 minutes. TO END: Inhale and hold as long as it is comfortable. Exhale through the mouth and keep it out with the mouth open. Inhale through the nose again. Hold the breath in for 30 seconds, exhale through the mouth and keep it open for 20 seconds. Inhale deeply and hold the breath for 30 seconds and relax as you exhale through the mouth. Part II – with Partner Turn to your partner and discuss honestly the topic: “Why don’t you believe me?” Discuss this for 3-1 S minutes. Then assess yourself: “Am I satisfied or disappointed in this communication?” Then, use the right hand with the palm open to slap the hand of your partner. You both try to slap the hands. As you do this, look at each other’s eyes and speak obnoxiously for 3 minutes. Immediately put a giant smile on your face. Keep the smile there. Shake the hand of your partner in a simple friendly rhythm for 3 minutes. Then thank your partner and relax. COMMENTS This meditation changes the chemistry of the brain. All communication is based on the chemistry and interchange within the brain. The fingertips are points of stimulation for the different areas of the brain. The naad rhythm opens creativity and sensitivity to speak from the heart. Good communication expresses the real you. It projects the whole self. It discharges your honest self. Clear communication is fearless and does not need anything from the person to whom you are speaking. When you speak out of neediness you distort the real message of your heart. This meditation lets you know where your heart is and what is in it. • 444 • KRI INTERNATIONAL TEACHER TRAINING MANUAL LEVEL I COPYRIGHT YOGI BHAJAN 2003 Originally taught by Yogi Bhajan in September 1983 Naaa Medi-ta-tion: Naaa

110Naaa Medi-ta-tion: Naaa Namoaam Rasa Part I Sit in an Easy Pose, with a light jalandhar bandh. EYES: Focus the eyes at the tip of the nose, or at the Third Eye Point. MUDRA & MANTRA: Let the arms hang by the sides. Bend the elbows to make the forearms parallel to the ground with the palms up and the fingers pointing straight forward, away from the torso. Make Buddhi Mudra with each hand (connect the thumb tip to the tip of the little finger). Start a rhythmical alternation of the forearms. Move the forearms up and down 4 to 6 inches above and below the horizontal. The arms stay parallel. Continue this motion in rhythm with the three sounds of the mantra: AAH OOH UMM Pronounce each sound from the throat so it vibrates from the diaphragm and the nose. It must have good resonance and timbre. TIME: Continue in a steady pace for 31 minutes. TO END: Inhale deeply and hold for as long as comfortable. Exhale. Immediately move into Part II. Part II – with Partner a) Immediately turn to a partner and converse about the topic: “How well do I do the impossible?” for 3 to II minutes. b) Next, use the right hand with the palm open to slap the right hand of your partner. You both try to slap hands. As you do this look at each other’s eyes and speak obnoxiously to each other for 3 minutes. c) Immediately look at your partner. and while smiling, talk about. “The blessings of my life and how I overcome challenges.” Keep smiling. Continue for 3 to II minutes. COMMENTS This mantra is a Trikuti Mantra. It blends all three gunas and neutralizes the ida and pingala into the central channel of the sushmana. In the language of Naad Yoga, the sound AHH is the first primal sound. I t i s the first finite voice that begins the differentiation of all creation. It means ‘come.’ The first Infinite voice that moves you back to unity is WHA. The sound OOH means Thou.’ The sound UMM means ‘we.’ Taken all together the mantra becomes: ‘Come, Thou, into the form of Life.’ Chanted in this way it is the Bij Naad of the mantra OM or AUM. Your total strength is not in your muscles. Your real strength is in your chemical communication system of the brain. The brain does not connect only through nerve pathways. There are chemical solutions that go between different areas and give you abilities. This was known to the yogis before 100,000 B.C. They could look into areas of the body and view its strength, flow and projection. They developed a science to adjust and circulate those chemicals of the brain. They called the science, ‘Naad Namodam Rasa.’ Naad means communication, both gross and subtle. Namodam means to address someone. Rasa means a juice or healing secretion. This was the science of how to adjust the communication through the inner juices. The tiredness, confusion and ineffectiveness of the brain and life can be corrected with this science. The technology was only taught to select disciples. It has never been openly given before this moment. In the East you had to prove yourself as a student first. The job of the teacher was to give you an impossible task. The job of the student was to do it in order to learn to do the impossible. That is the nature of God who makes everything from nothing! This meditation was not given to a family unless they had given seven generations of service first. But the time is such that all these techniques must become available and practiced if we are to go to the next stage of our maturity on Earth. We must know how to adjust ourselves and how to be potent and conscious in our communication. COPYRIGHT YOGI BHAJAN 2003 KRI INTERNATIONAL TEACHER TRAINING MANUAL LEVEL I

111Parasympa-the-tic Rduvenaf:ion Meaif:af:ion wif:h f:he Gong Sit in an Easy Pose, with a lightjalandhar bandh. EYE POSITION: Close the eyes completely. Press the eyes up slightly to focus through the Brow Point. Visualize and sense the entire body simultaneously. MUDRA: Make the spine erect, straight and comfortable. Equalize the tension in the body so that both sides feel equal. Tuck the lower spine forward, but do not force it. Relax both arms and elbows. Place the hands on the knees with the palms face down. BREATH & FOCUS: Focus on the flow of breath. Let it become slow, and meditative. Start with even, deep, complete yogic breaths. Then let the breath gradually become lighter and more meditative. It should breathe itself once you fully concentrate and become still. The teacher of the class will play the gong. It should go through at least three cycles of build-up and release. End the gong with soft final tones and a long die-out, so the gong slowly comes to a natural rest. If there is not a gong or a teacher who knows the art of gong-playing, use a gong tape with good speakers that reproduce most of the tones. A tape can capture up to about 80 percent if the range if the system is very good. TIME: Continue for 6-3 I minutes. TO END: Inhale deeply and relax. COMMENTS The mantra for this meditation is the sound of the gong. As you listen to the gong’s sound, it will penetrate every cell and fiber of your body. At times it can seem frightening or overwhelming. Emotions and thoughts are provoked from the subconscious. The entire nervous system is put under a pressure to adjust and to heal itself. When that pressure builds, totally relax in the deepest meditation possible. Surrender the mind and body. The sound will carry you beyond all fears. The pressure will release the nervous system of many illnesses. Feel yourself ride the sound into the Infinite itself. If you play or listen to the gong II minutes or longer, do not drink any water for a half hour after the meditation. This meditation will clear the nerve-endings and make you very sensitive to the motions of prana and to the effects of sound. The restriction on water allows the sympathetic and parasympathetic systems to interact with each other internally rather than turning their energy to another task. The parasympathetic nervous system is ruled by sound. The sympathetic nervous system is ruled by vision. It is the sympathetic system that needs to be regulated. When it triggers too often and in the wrong regions of the body, you can be greatly weakened. The parasympathetic system regulates the sympathetic. But it is weakened by drugs and by poor health. To regenerate the parasympathetic system, nothing is more powerful than the sound of the gong. (See Yogi Bhajan’s tape on playing gong and Spirit Songs CD from Ancient Healing Ways.) • 446 • KRI INTERNATIONAL TEACHER TRAINING MANUAL LEVEL I COPYRIGHT YOGI BHAJAN 2003

112Pran Banaha Man-tra Medi-ta-tion Sit in an Easy Pose, with a light jalandhar bandh. EYE POSITION: Focus at the Brow Point, at the screen of the forehead. Roll the eyes up slightly. MUDRA: Let the hands rest in the lap, right hand into the left palm. Or just sit with both hands in Gyan Mudra. Become completely still, physically and mental ly, like a calm ocean. Listen to the chant for a minute. Feel its rhythm in every cell. Then join in the mantra. MANTRA: PAVAN PAVAN PAVAN PAVAN PARA PARAA, PAVAN GUROO PAVAN GUROO, WHA-HAY GUROO WHA-HAY GUROO, PAVAN GUROO TIME: Continue for I I -3 I minutes. COMMENTS Pran Bandha Mantra means that mantra, or sound combination, that collects, binds, and commands the life force or prana. In our usual non-liberated state, we are controlled by our attachments. We become attached to our finite identity, or to time, space, and intensity of emotion or experience. This mantra takes you beyond those finite attachments. It opens the door to another dimension of the Self. It merges you into the unlimited sea of prana and life. Mantras are revealed or discovered in higher states of consciousness. The seer is aware of both the subtle and gross aspects of the sound. In the subtle realms of consciousness it is the particular blend of qualities that creates the manifestation of things, thoughts, and feelings into our normal life. This mantra forges a link between you as a finite unit magnetic field and the universal, creative magnetic field of energy that we call consciousness. The mantra is from Guru Nanak’s jap-ji. One who practices this to perfection experiences deathlessness. You can merge into the greater pranic body that does not die with the physical body. Prayers and mental desires become much more effective. This meditation can give you the capacity to embody a divine personality, and to become creative and fearless. COPYRIGHT YOGI BHAJAN 2003 K

113Rejuvena-tion Meai1:a1:ion Originally taught by Yogi Bhajan in February 1979 Sit in an Easy Pose, with a light jalandhar bandh. EYE POSITION: Focus the eyes past the tip of the nose toward the distant ground and beyond into the depths of the Earth. MUDRA: Relax the arms down along the sides. Bring the hands in front of the chest with the palms toward the torso. Keep the elbows snug against the side of the ribs. join the hands along the sides of the palms and the sides of the little fingers. Spread the fingers and thumbs apart. Bend the wrists so the palms face up toward the sky. BREATH & MANTRA: The breath must be precise. Inhale deeply and slowly through semi-puckered lips. Hold the breath in for 4 seconds (or the length of one mental cycle of the mantra). SAA TAA NAA MAA Then exhale powerfully in 4 equal strokes through the nose. As you exhale mentally recite the mantra: SAA TAA NAA MAA Then hold the breath out for 2 seconds or the length of one mental WHA-HAY GUROO. TIME: Continue for II minutes. With practice, increase to 31 minutes. COMMENTS This is a potent meditation for the glandular system. It is a “medical meditation.” Its effects are strong enough to help the system fight disease. It does not replace al lopathic forms of medicine. but it does open the healing and preventative capacity of your body. The meditation focuses its effects on the glandular system, the guardians of your health. Be careful to start slowly with this pranayam. It can make you very spacey and dreamy. It is best to practice this before going to bed. If you master it, you will know why the yogis and sages always call breath the energy of life.

115Seven-Wave ccsat Nam.,., Meditation Sit in Easy Pose. with a light jalandhar bandh. EYE POSITION: The eyes are closed. looking up, focusing at the Brow Point. MUDRA: Place the palms flat together at the center of the chest in Prayer Pose. with thumbs touching the center of the sternum. MANTRA: SAT NAAM BREATH & MANTRA PATTERN: Inhale deeply. concentrating on the breath. With the exhale. chant the mantra in the law of seven (the law of the tides). Vibrate SAT in six waves. and let NAAM be the seventh. On each wave. thread the sound through the chakras beginning at the base of the spine at the First Chakra. On NAAM. let the energy and sound radiate from the Seventh Chakra at the top of the head through the aura. unto Infinity. As the sound penetrates each chakra. gently pull the physical area it corresponds to. The first center is the rectum; the second is the sex organs; the third is the Navel Point; the fourth is the heart; the fifth is the throat’ the sixth is the Brow Point; and the seventh is the top of the head. TIME: Continue for 1 1-3 1 minutes. COMMENTS If you can build this meditation to at least 31 minutes per day. the mind will be cleansed just as the ocean waves wash the sandy beach. This is a bij (seed) mantra meditation. Bij mantras such as Sat Naam are sounds which can totally rearrange the habit patterns. We all have habit patterns-we could not function without them. But sometimes the patterns we have created are not wanted. You have changed, so you want the patterns to change. By vibrating the sound current Sat Naam in this manner. you activate the energy of the mind that erases and establishes habits. This meditation is good as an introduction to Kundalini Yoga. It will open the mind to new experience. A long-time student will still meditate in this way. particularly to clear off the effects of a hurried day before beginning another deep meditation. After chanting this mantra, you will feel calm. relaxed, and mellow.

116soaarshan Chakra Kriya Originally taught by Yogi Bhajan in Demember 1990 Sit in an Easy Pose. with a light jalandhar bandh. EYE POSITION: The eyes are fixed at the tip of the nose. (This meditation is not to be done with the eyes closed. MANTRA: WHA-HAY QUROO MUDRA & BREATH PATTERN: a) Block the right nostril with the right thumb. Inhale slowly and deeply through the left nostril. Suspend the breath. Mentally chant the mantra WHA-HAY GU-ROO 16 times. Pump the Navel Point 3 times with each repetition. once on WHA; once on HAY; and once on GUROO, for a total of 48 unbroken pumps. b) After the 16 repetitions. unblock the right nostril. Place the right index finger (pinkie finger can also be used) to block off the left nostril. and exhale slowly and deeply through the right nostril. c) Continue repeating a) & b) TIME: for 1 1-3 1 minutes. Master practitioners may extend this practice to 62 minutes. then to 2-1 /2 hours a day. TO END: Inhale. hold the breath S-1 0 seconds, then exhale. Stretch the arms up and shake every part of your body for I minute. so the energy can spread. COMMENTS This is one of the greatest meditations you can practice. It has considerable transformational powers. The personal identity is rebuilt, giving the individual a new perspective on the Self. It retrains the mind. According to the tantra shastras. it can purify your past karma and the subconscious impulses that may block you from fulfilling you. It balances all the 27 facets of life and mental projection. and gives you the pranic power of health and healing. It establishes inner happiness and a state of flow and ecstasy in life. It opens your inner universe to relate. co-create. and complete the external universe. This meditation balances the Teacher aspect of the mind. It acts on all the other aspects like a mirror to reveal their true nature and adds corrections. You act as a human being not just a human doing. If the Teacher aspect is too strong, you risk a spiritual ego, which becomes too attached to the ability to detach and to be “above” normal struggles. When the Teacher aspect is too weak, you can misuse your spiritual and teaching position for personal advantage. When balanced, the Teacher aspect is impersonally personal. It starts with absolute awareness and a neutral assessment from that awareness. The Teacher uses intuition to know directly what is real and what is a diversion. You respond from the Neutral Mind beyond the positives and negatives. You are clear about the purpose and the laws of each action. A complete Teacher is not an instructor. The Teacher is the expression of Infinity for the benefit of all. You master non-attachment so that you are simultaneously in all your activities and not of them. Treat the practice with reverence and increase your depth, dimensions. caliber. and happiness. It gives you a new start against all odds. “Of all the 20 types of yoga, including Kundalini Yoga, this is the highest Kriya. This meditation cuts through all darkness. It will give you a new start. It is the simplest kriya, but at the same time the hardest. It cuts through all barriers of the neurotic or psychotic inside-nature. When a person in a very bad state. techniques imposed from the outside will not work. The pressure has to be stimulated from within. The tragedy of life is when the subconscious releases garbage into the conscious mind. This kriya invokes the Kundalini to give you the necessary vitality and intuition to combat the negative effects of the subconscious mind. There is no time. no place, no space, and no condition attached to this mantra. Each garbage point has its own time to clear. If you are going to clean your own garbage, you must estimate and clean it as fast as you can, or as slow as you want. Start practicing slowly-the slower the better. Start with five minutes a day, and gradually build the time to either 31 or 62 minutes. Maximum time is 2- 1 /2 hours for practice of this meditation.” – YOGI BHAJAN

117I INTERNATIONAL TEACHER TRAINING MANUAL LEVEL I COPYRIGHT YOGI BHAJAN 2003 Sit in an Easy Pose, with a light jalandhar bandh. EYE POSITION: The eyes are closed looking at the back of the eyelids. MUDRA: Bring the elbows next to the ribs, forearms extended in front of you, with the hands in front of the heart, right over left, palms up. The hands are approximately 10 degrees higher than the elbows. There is no bend in the wrists. The arms from the fingertips to the elbows form a straight line. The thumbs are extended out to the sides of the hands, the fingertips and palms are slightly offset. MANTRA: Mentally chant the mantra: HAR HAR WHA-HAY GU-ROO BREATH & VISUALIZATION: Inhale through the nostrils, pull back on the navel, and suspend the breath. Mentally chant the mantra for as long as you are able while retaining the breath. While chanting, visualize your hands surrounded by white light. Exhale through the nostrils and visualize lightning shooting out from your fingertips. When you have completely exhaled, hold the breath out, pull mulbandh, and again mentally recite the mantra as long as you are able. Inhale deeply and continue. TIME: Recommended time of practice is 3 1-62 minutes. COMMENT Tershula Kriya “Thunderbolt: or Shiva”” Tershula is the thunderbolt of Shiva (one of the Hindu Trinity of gods): Brahma, Vishnu and Shiva, Shiva is the destroyer or regenerator. Tershula can activate the self-healing process. This meditation balances the three gunas-the three qualities that permeate all creation: rajas, tamas, and sattva. It brings the three nervous systems together. It gives you the ability to heal at a distance, through your touch or through your projection. Many psychological disorders or imbalances in the personality can be cured through practice of this kriya, and it is helpful in getting rid of phobias, especially father phobia. It is suggested that this meditation be done in a cool room, or at night when the temperature is cooler, since it directly stimulates the kundalini and generates a great deal of heat in the body

118Venus Kriyas Venus Kriyas are Kundalini Yoga exercises done with a partner, usually a partner of the opposite sex. Although Venus Kriyas are less intense than Tantric Yoga, they fall into the category of a more advanced Kundalini Yoga practice, because they intensify the experience of the exercise through the polarities of the male-female interaction. Therefore, it is important to adhere closely to the following guidelines when teaching Venus Kriyas:  Always tune in with Ong Nama Guru Dev Namo before practicing Venus Kriyas.  Do not line the students up in lines as in Tantric Yoga. Two people can sit together anywhere. If you line up, then the energy is shared diagonal ly. That is not the intention of Venus Kriyas. The energy is only intended to be shared between partners.  Venus Kriyas should never be done to sensually or sexually seduce one’s partner. Explain the importance of approaching these exercises with neutrality and purity. If done with the wrong intention, they lose their effectiveness and in fact, it can be more damaging than helpful.  Limit the exercise to 3 minutes (unless specifically taught otherwise by Yogi Bhajan.) Yogi Bhajan has said that doing these kriyas correctly for 3 minutes, and no more than 3 minutes, is very lucky.  Do not teach Venus Kriyas in Beginners classes, or a class with even one or two beginner students. Reserve Venus Kriyas for those with Kundalini Yoga experience. Use your judgement to assess when students have the disicpline to practice Venus Kriyas without sexual connotation. Do not create an entire class using Venus Kriyas. just use one or two along with a Kundalini Yoga kriya.  Venus Kriyas are NOT to be done by pregnant women. Here are two separate Venus Kriyas. Heart Lotus Sit in Easy Pose or Lotus Pose across from your partner. Look into his or her eyes. Part I Form your hands into a lotus: all your fingers are spread with the hands cupped. and only your little fingers will touch. The man suspends his little fingers under the woman’s little fingers, but the fingers of the partners DO NOT touch. This makes a heart lotus. Look into the soul, the heart of your partner, through the eyes. Continue for 1 -1 12 to 3 minutes. Part 2 Now place one hand over the other at the Heart Center. Close your eyes and meditate on the Heart Center. Go deep within, to the center of your being. Continue for 1-1/2 to 3 minutes. TO END: Inhale deeply and exhale deeply 3 times, then relax. Pushing Palms (Mitna Kriya) Sit in Easy Pose facing your partner. knees touching. Look into your partner’s eyes. Place your palms on your partner’s. Begin pushing the palms alternately while rhythmically chanting the Guru Gaitri Mantra: GOBINDAY, MUKANDAY, UDAARAY, APAARAY, HAREEUNq, KAREEUNq, NIRNAAMAY, AKAAMAY The woman chants the entire mantra first, then the

 

 

 

 

 

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