YOGI BHAJANS KUNDALINI YOGA
Silence and Intuition
Yogi Bhajan is an endless source of inspiration. Here are a few paraphrased quotes from one of his classes I attended.
(1) We need mental security. Our intuition is our security. If we seek the satisfaction of our ego, our third eye (seat of our intuition) will not open up. If we give up our ego, the vacuum is filled with our intuition and we are uplifted….It is easy to access our intuition when our chakras are open.
(2) Doubt and duality are the main causes of disaster…. We forget that God is with us.
(3) Let God work. Watch God work. Understand the play of God. Give God a chance. This life was given to you as a gift. Let God take you on this journey.
(4) We are in the cusp (transition) to the Aquarian Age, which will begin in 2012. Until then, do your best, enjoy your life, have faith and let God take care of your life.
(1) Good ideas! How do I do that?! Kundalini Yoga is one of the spiritual disciplines developed by saints and sages to accomplish these goals.
(2) Ego is one of those misunderstood words with many meanings. Defined as our conscious awareness, an ego is necessary to think, operate, make decisions and take action in this world. The problem is that we usually operate from a “limited ego” and narrow view of ourselves and the world. It is this “false ego” that we are trying to give up or transcend.
An important task of our “aware ego” is to train ourselves to listen to our intuition, instead of reacting to random thoughts that are set off by our wounded emotions and inappropriate training. We need our “aware ego” to tune into God (universal energy) and join forces. As we do so, we experience “My will is God’s will.” And “God in me, me in God are One.”
(3) “God” also has so many meanings and is a very misunderstood concept. A spiritual path is about experiencing the reality of this concept. Yogi Bhajan always tells us that our biggest problem is that we think God is outside ourselves. The purpose of a spiritual practice is to experience the Infinite within our own being and to connect our individual psyche with the universal psyche. (one definition of God) (Lesson 20 “Surrender to the Zone” discusses in detail this concept and how we can cultivate a direct experience of the Infinite.)
Silence and Intuition
Silence is core to all spiritual practices. The Buddhists are masters of silence. Or at least they recognize its value and practice the discipline. One must be silent to “hear” the Divine. Silence is an art that we cultivate. Your experiences will be more profound and your KY practice more effective if you incorporate silence into your spiritual practice and into your daily life.
The purpose of silence is to turn our attention inward. As we tune into our inner space we are able to identify and stop relating to what is called “excess personality” or “externalized ego”. We begin relating to our Essential Self or Soul. It is our Essential Self that accesses our intuition and finds the Infinite within.
One of the goals of the meditative techniques in the KY tradition is to tune into the neutral mind, where we can access higher states of consciousness. If we try to be silent without accessing our neutral channel, silent meditation often gets stuck in watching our thoughts and replaying our neuroses. After preparing the body and mind and balancing the emotions with KY, we are able to sit quietly and enjoy our inner space.
Meditation for 40 Days
In the yogic tradition, meditations practiced for a certain number of days have a certain effect. Forty days is the minimum to break a habit and set the stage for an internal shift. One student asked me once-“Forty days in a row?!” The whole class laughed. Yes, forty days in a row! And if that seems like a long time, in the past many spiritual masters have taken 40 years to achieve enlightenment. I imagine that all of us on the KYList have done that path in other lifetimes. This lifetime, we are attempting to get quicker results, so that we can enjoy peace and happiness while still in the body.
Types of Meditation
There are many types of meditation. The most common used in KY practice are (1) Chanting mantras out loud (2) Reciting mantras silently (3) Pranayama with and without silent mantra and (4) Silent meditation. Silent meditation usually comes at the end, after we have practiced a technique to open our minds to experience higher levels of awareness. Yogi Bhajan recognized that it is impossible for most of us to tune into the “silent” neutral channel without clearing the way first with Kundalini yoga, pranayama and mantra meditation.
It is useful to begin each daily session with silent mindful meditation so that we can monitor our progress and the effectiveness of our meditative techniques. Actually silent, mindful meditation is our first, last and on-going lesson. We use silent meditation as a touchstone overtime to review our inner evolution and to assess our goal of achieving inner peace, contentment and a richer, fuller inner life.
Yes, you can continue on to the next lessons. You do not have to wait 40 days. Actually please do not wait 40 days. But make sure that you incorporate silent meditation in your daily practice. Once you have done so for 40 days, you will realize the benefits of being still with yourself and will continue to incorporate this practice in your daily routine.
The Art of Silence and Listening
Below are three exercises to help cultivate the art of silence and listening. To be silent requires being able to listen. There is a silent channel in our mind. First we have to access it. Second we have to listen to the silence and be with it. The silence is always there. Our challenge is to train ourselves to pay attention to it.
Everyday be silent and practice listening within. Do this for a few minutes before and after your KY and meditation practice. We need to spend this silent time with ourselves, every morning before we start our workday. Simply sit quietly be with your breath, feel the sensations in your body and find your neutral channel. Gently and silently be with yourself. Start with 3 to 5 minutes and work up to 11 minutes. If you have time, you may want to work up to 22 or 31 minutes.
During the day, practice listening to yourself before you interact with others. Listen inside to what you want to say before saying it. Do your best to get your own answers before seeking advise. Process your own thoughts and feelings before sharing them with others. Share only those thoughts and feelings that inform and inspire others. Do not dump your emotions on others as a way to avoid processing them yourself. Keep your own personal issues and process to yourself. (Unless you are working with a counselor or therapy group.)
Once a week practice silence with a partner or with a group of friends. Observing silence, go for a walk together, be together at home, eat a meal together or partake in another activity. Agree on the process beforehand, so you can relax and enjoy the experience. Have a notepad handy in case the need to communicate arises.
You might also want to check out silent Buddhist evening and day meditations or week retreats.
The above practice makes us aware of how much we turn our attention outward and look for cues outside ourselves. We realize how much we say that is unnecessary and a waste of energy. We start to see how much we try to fill in “empty” spaces to feel comfortable or make the other person feel comfortable so we will feel comfortable.
We find our intuition and “hear God, the Infinite” in the open spaces of our minds. I am always reminded that I have to listen to myself, if I want to hear my intuition. It is not that our intuition is not working. It is dormant through inactivity or is buried by all our mental noise. We are not listening, trusting and following our intuition. When we don’t listen to our intuition, our Soul screams at us in other ways-accidents, stress, fear, and anger. (You must have noticed! :+))
Preparing for the Aquarian Age
As Yogi Bhajan has shared with us, our intuition is our security. When we tune into our intuition, we know what to do. When we know what to do, we can trust ourselves and our universe. When we trust ourselves, we are in charge of our own lives. On the other hand, if we don’t listen to ourselves, we have nothing to trust. The best we can do it operate from blind faith. But doubt ends up getting the upper hand. We turn to external authorities and become a victim of forces outside ourselves. As we move into the Aquarian Age, our goal is to empower ourselves from within (there is no other way) and to extricate ourselves from all forms of victimization.
The energy on the planet is becoming more and more intense. (I am sure you have noticed!) Many people feel out of control and they probably are. The only way to deal with the energy is match it, join it, go with it and use it! To do so, we must intuitively sense it and flow with it. The good news is that the intensity of the energy also speeds up our desire and our ability to
tap our spiritual roots.
Our goal over time is to integrate the above silence practices into our daily lives. To do so, we have to train and monitor ourselves. You may find it useful to keep a journal of your experiences. I find it therapeutic and encouraging to watch my progress. Training ourselves to connect with the divine within and maintain this connection during every hour of the day is the purpose of all spiritual disciplines. And with the energy available, we could witness some quick results.
Baseline and Ongoing Process
Although silent meditation may seem simple, its mastery is not. Students take years and even lifetimes to perfect it. Fortunately, there are Kundalini yoga techniques that facilitate the process and speed up our progress. The purpose of this Kundalini Yoga Training Course is to share this technology. Our first step is to simply practice mindful silent meditation and watch our results. It is important to monitor your experiences so you have a baseline of comparison as we add the Kundalini exercises to the process.
Practice silent meditation at least one day before moving on to tuning in and the other lessons.
Get started today, have fun and share your results
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Copyright © 2003 – Guru Rattana Ph.D.
Everything in the universe is made up of energy. All energy vibrates. Differentiation happens because energy vibrates at difference frequencies. Each frequency has a sound. (Actually every frequency IS a sound.) Everything in the universe has a sound which vibrates at its particular frequency.
Mantras are the sounds of the language of the universe. Mantras are tuning instruments. If we want to tune into and access a particular universal frequency, we chant the mantra that vibrates that frequency. For instance, chanting MAAAAAAAAAA tunes us into the frequency of the Divine Mother and Feminine. If we want to tune into the frequency of the sun, we chant RAAAAAAAAAA.
When we chant a particular sound, our body and energy field resonate with that frequency. The connection is established and maintained through resonance. Our energy matches and synchronizes with the energy of the sounds we make and the thoughts we think. It is the nature of our energy that attracts to us and creates events, circumstances and environments around us.
Much of what we create and attract is produced by our subconscious automatic-pilot programming. Mantras are a powerful tool to “de-program” ourselves, to create new programs and to influence our thought patterns. Mantras are also ACCESS CODES to different channels in our mind. Mantras help us open channels that we often cannot access consciously or reach by rational thoughts, or even intent, i.e. our higher consciousness and higher spiritual connections.
Mantra for Tuning In
ONG NA MO GURU DEV NA MO is the mantra we use in Kundalini yoga to tune us to the frequency of our higher self or inner master. We begin each practice of Kundalini yoga with this mantra. This sacred mantra opens us to our spiritual channel. It also links us to all the spiritual masters who perfected this sacred science. By establishing a link with the Masters of Kundalini yoga, we are protected as we practice this sacred technology, as well as guided in our practice. The transmission of information and consciousness to students from Master teachers who have preceded us is referred to as the GOLDEN CHAIN. Yogi Bhajan, Master of Kundalini Yoga, who is the first to openly share this technology with the world, is a living connection to the golden chain.
Connecting with the Master is of additional importance to those of you who are learning and practicing Kundalini yoga on your own. By chanting ONG NA MO GURU DEV NA MO, you can be guided in your practice. Actually once you chant the mantra you are guided. The more you are willing to receive and pay attention, the more you will be aware of this guidance.
By the way, if you ever dream of Yogi Bhajan, it is not a mere dream. You have tuned into him and his subtle body is coming to assist you in some way. Years ago at a Winter Solstice White Tantric course, a student was very ill from food poisoning. He desperately needed help and tried many ways to get Yogi Bhajan’s attention through calling his various names and prayer. He finally chanted Ong Na Mo Guru Dev Na Mo. Five minutes later another student approached him with a bowl of rice and told him “Yogi Bhajan told me to tell you to eat this and you will be better.” And sure enough, he ate it and started feeling better almost immediately.
How to Tune In
Tuning in opens the channel in our mind that receives the highest spiritual frequencies. The mantra that we use is ONG NA MO GURU DEV NA MO. Although this mantra is used specifically for tuning in before practicing Kundalini yoga, it can be chanted at other times. You can chant it during the day, simply to reconnect with your higher self. You can do it alone as a preparation for silent meditation. Or you can chant it as a meditation for as long as you like.
When I taught history and philosophy at International University in San Diego, I also taught a Kundalini yoga class. The students made up their own harmonic version of this mantra and chanted it walking around the campus.
Sit with a straight spine, either in a comfortable cross-legged position on the floor or in a chair with both feet on the ground. A pillow under buttocks prevents slumping and helps keep the spine straight. Sit on natural fabric.
HANDS are in prayer pose. Lightly press the palms together flat at the center of the chest, under the breasts, thumbs resting on the sternum. Fingers are pointing up, at a slight angle outward. The pressure on the sternum stimulates the “mind nerve” that connects to the brain. Pressing the palms together balances the two hemispheres of the brain. Both help us concentrate and stay focused. l.
The CHIN is slightly down and pulled back, which straightens the spine, expands the chest and opens the heart center. This is called NECK LOCK.
MEANING OF THE MANTRA
ONG – the active, creative aspect of the universe
The mantra is optimally chanted all on one long deep breath. It is OK to take a short sip of air through the mouth between the first NA MO and GURU DEV. But it is not permissible to take a long breath through the nose.
To prepare, center yourself with your hands in prayer pose and take several long deep breaths. When you are present to your breath in your body and fairly relaxed, you are ready to begin.
Inhale deeply and chant.
ONG – Vibrate the sound in the nasal passages, upper palate, back of throat and in the center of the head. Ong is extended and forceful. It is a nasal sound incorporating o, n and g, not oooooong. If properly vibrated it stimulates the pineal and pituitary glands to secrete, which actually opens us up to our higher channels.
NA MO – Na is short and Moooo is extended. (Rhymes with NO. Not the sound of a cow.) :+)
GURU DEV – Gu is short almost G. Roo (as in Runes) is also short. Deeeeeeeev is extended. Pronounced like the E in Evan.
NA MO – the same as the first.
Chant at least 3 times, inhaling deeply through the nose before each sequence. The purpose of chanting is to “Tune In.” So do it as many times as it takes for you to feel that you are connected to the place and frequency that you need to be in to practice Kundalini yoga. Chanting this mantra is not a ritual. It creates a specific effect when done properly.
After chanting, inhale deeply and hold the breath as long as you can do so comfortably. While holding the breath, go inside and focus on your inner space. This is a powerful moment to be savored. Then exhale. Repeat several times if you wish and then sit silently and turn your senses inward, i.e. look and listen inside.
Connect with the Breath
After chanting ONG NA MO GURU DEV NA MO, connect with your breath and experience the breath in the body. There are two basic ways to do this.
One is to simply be with your breath as it breathes in your body. You do not consciously try to change the breath in any way. You are simply with it. After tuning in and after doing each exercise it is best to simply be with your breath. The breath is in sync with the energy in your body and will equalize your energy, come back to your normal breathing pattern or establish a new one.
When the breath has stabilized, which often means that it has slowed down, it is appropriate to control or direct the breath. Directing the breath is the second way to use the breath. We modify the natural flow in intensity and duration.
After tuning in, is a good time to consciously slow down the breath and deepen it to move it through all parts of your body. Breathing in the abdomen and kidneys is are particularly beneficial.
The mind follows the breath. The slower the breath, the more the mind calms down. If we are breathing more than 10 times a minute we are creating stress. (Not true of breath of fire. To be discussed later.) When we slow our breath down to 4 or less breaths per minute, we enter a calm, meditative state.
Connect with your Body
The breath is the perfect tool to help us connect with our bodies. Use the breath to consciously open up energy in your body, to feel the different parts of the body and to stimulate activity. As a culture we are too often in our minds and not in our bodies. One of our goals is to use Kundalini yoga and meditation to help us re-establish a vital connection with our bodies. We are often “out of our bodies” because it is uncomfortable to be in them. We are going to use Kundalini yoga to cultivate feeling comfortable in our bodies. Our end goal is to enjoy being in our physical form!
Sat Nam – Seed Mantra
One of the features of Kundalini yoga that makes it so powerful is that we do several things simultaneously. We (1) breathe, (2) internally chant and (3) move (4) in a particular posture or Asana.
The internal chant that we mentally vibrate is SAT NAM. As we breathe, we mentally inhale SAT. As we exhale we mentally vibrate NAM. Listen to the soundSaaaaaat and Naaaam in your mind.
SAT NAM is a Bij Mantra or a “seed sound.” Chanting Sat Nam is like planting a grain of sand in an oyster. Our truth gathers around the grain. Over time, as we accumulate our gifts and gather our true essence into our consciousness, we become the pearl of Self.
SAT means Truth, unchanging universal truth. It is the vibration that is ever-present.
NAM means name, identity, to name, to call upon, to identify with.
SAT NAM means “Truth is my identity.”
When we chant Sat Nam (out loud or internally), we resonate with our true identity, with our own truth.
Greeting others with the salutation Sat Nam, we acknowledge the other’s true identity and our mutual divine identities. 3
Sat Nam is a potent affirmation and a powerful way to cleanse the mind of negative programming. Over time our minds tune into and resonate with who we really are and believe our soul instead of our limited ego. Sat Nam is inner psychology at work.
Kundalini yoga is the yoga of awareness. Our goal is to cultivate greater and greater awareness of our own identity and our relationship with our body, others, our environment and the universe. The practice of Kundalini yoga opens our consciousness so we are able to receive more information and be more present and alert. Simply doing Kundalini yoga facilitates greater awareness. Optimal practice includes silent, “doing nothing” (passive) periods between exercises, and after tuning in (active) where we pay attention. We sit and sometimes lie down and bring our attention to what is happening without trying to influence it in any way. For maximum benefit, we cultivate awareness by monitoring our energy, how we feel, the sensations in our body and subtle changes that are taking place.
In our second lesson on Silence and Intuition we talked about the importance and power of silence. We gave several exercises to cultivate the art of silence. In our next lesson we will discuss Meditation and Choice. The point is that when we learn to be silent, we can actually hear our intuition and make choices that lead us to peace and freedom.
Hopefully you have practiced (or tried to practice) silent meditation without preceding it with any tune in techniques. Now try it again but precede it with “tuning in” as subscribed above.
For 11 minutes total do the following sequence.
Center yourself in your body with your breath.
Tune in with the mantra Ong Na Mo Guru Dev Na Mo.
Passively be with your breath.
Actively slow down your breath to 4 or less per minute.
Sit calmly and be silent. Look and listen within.
To end-Anchor and consolidate yourself in your body by feeling all your sensations simultaneously, especially places that feel calm.
Observe any differences in you ability to focus. It is valuable to monitor the effects of the different techniques, to keep track of what works for you and how you can get the maximum benefits from your practice.
And if you want to meditate with another powerful mantra, do the meditation I recommended for the Eclipse. Here it is again.
SPECIAL HEALING MEDITATION
In addition to morning sadhana, as a part of it, or as an evening meditation here is a meditation that can be done for 11, 22 or 31-minutes. This is a very blissful meditation that keeps you in your body. When you need help chant this mantra. Vibrating with this mantra produces healing, magic and miracles. Now that is a handy channel to tune into! Enjoy!
Sit in easy pose, with hands on the lap, right on top of left. Sit absolutely still for this meditation for the full effects. Chant very quietly, in monotone, almost, but not a whisper, with the lips, so you feel a vibration in the lips:
Chant the words in each of the chakras. Bring your attention to the specific chakra, but do not move your body. (Tip-Guru is vibrated in every chakra except 3rd and 6th.)
Guru – 1st base of spine
Guru – 2nd sex organ, abdomen
Wa He – 3rd- navel
Guru – 4th heart
Guru – 5th throat
Ram Das -6th third eye
Guru – 7th top of head
THIRD- NAVEL CHAKRA
Breath of Fire- Sitting in easy pose or any other comfortable position.
GOLD AND WHITE LIGHT
SPIRITUAL WARRIOR MEDITATION FOR PROSPERITY
Make sure you pump your navel point to stay in your body. The goal is to imprint the vibration of the mantra into your physical body and aura. Do this meditation for 11 minutes everyday for a whole year and let us know what happens.
You can chant this mantra in a monotone or you can chant it to music. The following musical version is available from Yoga Technology.
I prefer chanting to a CD because it is very energizing.
This meditation has 40 sounds. It effects the 5 tattvas (air, water, fire, earth, and ether), the 7 chakras and the arch line. This mantra can penetrate into anything and help avoid misfortune. It has the power to break through any resistance or obstacles. It is sacred but it is not secret. If you chant this mantra you can be successful during these challenging times.
Sit in either Easy or Lotus Pose, whichever you find the most comfortable.
HAR, HAR, HAR, HAR – repeat before each of the following mantras. Pump the navel center (below the navel) with each Har. Use the tip of the tongue. Chant in a monotone, enunciating clearly each syllable or chant to a tape.
GOBINDE – Go bin day–Sustainer
MUKUNDE – Mu kun day–Liberator
UDARE – Oo dar ay–Enlightener
APARE – A par ay–Infinite
HARING – Har e ung–Destroyer
KARING – Kar e ung–Creator
NIRNAME – Nir na may–Nameless
AKAME – A ka may–Desireless
Choose one mudra and do for 40 or 90 days for 11 minutes (See Mudra page):
We all say we want to change. Well at least we want things to be different in our lives. We want to be happier and at peace within ourselves. We want more satisfying relationships. We want to be healthier. We want more meaningful work and to be more prosperous. We want to break destructive habits and stop indulging in certain addictive behaviors. The question is how can we effect these changes in our lives.
Yoga recognizes that if we want to make changes in our lives, we have to change ourselves. Yoga operates from the principle that our inner reality creates our outer reality. We have to alter our vibrational frequency so that we attract at a different level. Our frequency has to match what we want to manifest. And equally important, we have to clear our subconscious programming so it does not sabotage our conscious intent. For in fact, it is the programming in our subconscious mind that creates our reality.
SAT NAM seeds the truth in our consciousness by waking us up to our divine identity. SAT NAM is the seed or bij mantra.
SA TA NA MA incorporates the nuclear sounds of SAT NAM. SA TA NA MA uses the primal sounds to connect us to the evolutionary nature of existence itself. It is referred to as the panch shabd, which means a mantra with five sound currents. The fifth sound is “A.” When we chant SA TA NA MA we imprint the evolutionary code of the universe into our human psyche.
SA is the beginning, infinity, the totality of everything that ever was, is or will be.
TA is life, existence and creativity that manifests from infinity.
NA is death, change and the transformation of consciousness.
MA is rebirth, regeneration and resurrection which allows us to consciously experience the joy of the infinite.
SA TA NA MA is so primal that its impact on our psyche is like splitting an atom. The power of his mantra comes from the fact that it rearranges the subconscious mind at the most elementary level. It has the power to break habits and addictions because it accesses the level of the mind where habits are created.
Yogi Bhajan says that “Behavior patterns are the result of the radiance of the psyche and frequency of the magnetic field in relationship to the universal psyche and magnetic force.” (*1)
The radiance of the psyche is dependent upon the active functioning of both the pituitary and pineal glands. The pituitary gland regulates the entire glandular system. The secretion of the pineal gland creates a pulsating radiance that activates the pituitary gland. The mind goes out of balance when the pineal gland is dormant. The imbalance makes it seem impossible to break mental and physical addictions. The mantra SA TA NA MA to a powerful tool to recreate balance in the mind.
KIRTIN KRIYA: SA TA NA MA MEDITATION
This meditation is given for everything from breaking habits to achieving emotional balance. I knew one woman who had been very emotionally upset for over two weeks. Finally she went to a quiet spot in the woods and did 31 minutes of Kirtin Kriya and voila, she felt relaxed and whole again. It helps you focus and center yourself. It is a catalyst for change because it is a very powerful spiritual cleanser. You may go through a lot because you will be releasing a lot. Be present to what you are experiencing and be willing to let it all go. The process will allow you to give all your garbage back to God. If you want to maintain the status quo, don’t do this meditation. If you are willing to change and welcome a new dimension of being into your life, this meditation is for you.
The bottom line is that this meditation works. All you have to do is do it. You can trust the process and the technology.
**Now here is one of the best selling points. Do you think about an old lover and want to be liberated from the grips of the past and release him or her from your aura? This is the meditation! There is nothing more powerful to release the auric pain we suffer when we break up with a lover. It will reestablish your aura as your own.
Chant SA TA NA MA. While chanting alternately press the thumb with the four fingers. Press hard enough to keep yourself awake and aware of the pressure. Keep repeating in a stable rhythm and keep the hand motion going throughout the whole meditation.
SA press the thumb and the first or Jupiter finger together with pressure.
The Jupiter finger brings in knowledge, expands our field of possibilities and releases us from limitations.
The Saturn finger gives us patience, wisdom and purity.
The Sun finger gives us vitality and aliveness.
The Mercury finger aids clear communication.
Each time you close a mudra by joining the thumb with a finger, your ego “seals” its effect in your consciousness.
Visualize or feel each individual sound come in the crown chakra at the top of the head, down through the middle of the head and out to infinity through the third eye. This is very important and must be done with each sound. It is an essential part of the cleansing process. If this part of the meditation is not done, you may experience a headache.
While doing the meditation, you may experience pictures of the past come up like on a movie screen in your mind. Let them dance in front of your eyes and release them with the mantra. This is part of the cleansing of the subconscious mind. If emotions come up, you can also incorporate them in the chanting, i.e. if you feel anger then chant out the anger. Whatever you experience is OK. Do not try to avoid or control your experiences. Simply be with what is going on and go through it. It is all part of the cleansing process.
TIMING – 31 MINUTE VERSION
Optimally this meditation is done for 31 minutes. It can also be done for 62 minutes by doubling the times.
11 MINUTE VERSION
2 minutes OUTLOUD
At the end, inhale deeply, raise the arms up in the air and vigorously shake the arms and fingers. You can involve the whole body and spine. Exhale. Repeat 1 or 2 more time if you desire. This is an important part of the meditation as it helps move and release the energy in the body. Relax for a few minutes before going about your day. Or relax on your back. If it is before bed time, simply go to sleep.
Many people have difficulty going to sleep even though they are tired. There are many reasons for insomnia. When the mind is too active, we have a hard time going to sleep or even if we do go to sleep, we are restless and do not sleep deeply. There are many theories and opinions about how much sleep a person needs and it certainly varies according to state of health, activity and circumstances. But most of us would agree that the deeper and more peaceful the sleep, the more rested we feel the next morning.
There are several things that we can do to promote deeper and more restful sleep.
(1) SLOW DOWN Before going to bed, start to slow down. Walk slower. Stop heavy mental activity. Write down what you need to do the next day and leave the list in the other room. This allows you to clear your mind and lets the energy start coalescing to get what you want done accomplished. If there is something on your mind that you have not been able to resolve, make a special list for the angels, for the Divine or whoever might to around to help and turn it over to a higher, unemployed power that needs an activity for the night. Feel complete about the day. Acknowledge yourself for what you accomplished and lessons learned. Forgive yourself for anything that bothers you. Heh, no one’s perfect. And list five things you are grateful for. In other words, prepare yourself to devote the next hours to peaceful, unpreoccupied sleep. You not only deserve, you need to rest.
(2) EATING HABITS Eat your last meal at least 2 1/2 hours before you go to bed. When we eat just before going to bed our energy is tied up with digestion and it is hard to sleep deeply. Eat lightly for your evening meal. Definitely no animal protein, fried or heavy foods. Any dairy at night will make it more difficult to get up the next day. I used to have a small yogurt snack before going to bed. It was so painful to try to wake up in the am. When I eliminated the yogurt, it was like a weight was lifted off of me. I was so much clearer in the morning. Soups, salads, stemmed vegetables or other easily digested dishes are the best for the evening meal.
(3) LEFT NOSTRIL BREATHING The two nostrils are associated with two very different energies. When we breathe through the right nostril, we are energized and stimulated. When we breathe through the left nostril, we relax and calm down. Our breath naturally changes dominant nostrils approximately every 2-1/2 hours. After eating our nostrils will change to the left to accommodate the energy needed to digest our food. That is one reason why we feel like sleeping after eating.
You can tell which nostril is your dominate one at any time simply by blocking off one, then the other. The dominant one is easy to breathe through and the less dominate one feels like it is blocked.
It is useful before going to bed to sit quietly, block off the right nostril and breath long and deeply through the left nostril. Slowing down the breath to 4 or less breaths per minute also facilitates sleep.
Lying on the left side facilitates digestion and opens the right nostril. If you do need to digest your food, lying on the left side with help. However, to get to sleep, lying on your right side with help open the left nostril. You can also close off the right nostril with the right thumb to open the left nostril.
In both exercises, mentally inhale SAT and exhale NAM. The mental focus on the mantra and the breath are very soothing.
SHABAD KRIYA- BEDTIME MEDITATION (*1)
Yogi Bhajan has given us the following meditation to practice before going to bed. If practiced on a regular basis, once a week or even every night, your sleep will be deep and relaxed. The control of the rhythm of the breath strengthens the nervous system and regenerates the nerves. After a few months, the rhythm of your breath will be subconsciously regulated and eventually you will internally chant the mantra while you are sleeping. You may wake up to the internal chant of the mantra and hear it in your daily activities. You will think better, work better, share better and love better. “There cannot be enough praise of the meditation’s effect on the personality. It gives the mind the power to stretch to infinity, promotes radiance, patience and practical universality.” (Relax and Renew p. 118)
This is a good meditation to do to recover from fatigue caused by normal daily stress, travel and even jet lag.
To facilitate the concentration at the tip of the nose, do the following exercise. Bring the arms out to your sides parallel to the ground, palms up. Do breath of fire for 1-3 minutes. This exercise balances the right and left hemispheres of the brain, which makes it easier to maintain the focus of the two eyes.
The eyes focused at the tip of the nose causes the optic nerves to cross at the third eye. Thus it is easier to bring your mental focus to the third eye while the eyes are directed at the tip of the nose. Both the pineal and the pituitary glands and the area between them are stimulated by this eye posture, which has the effect of breaking old habits and creating new ones.
BREATHING AND MANTRA
Hold the breath and mentally repeat 4 repetitions of SA TA NA MA. This will be 16 counts
SA TA NA MA SA TA NA MA SA TA NA MA SA TA NA MA
Then exhale in 2 equal strokes, mentally projecting WAHE GURU
WAHE GURU means ecstasy. WAHE GURU is the result of integrating SAT NAMinto the psyche. When we experience the Truth, we feel ecstasy.
This meditation was originally taught by Yogi Bhajan April 1, 1974.
The purpose of this article is to redefine depression as our psyche’s response to disconnection from our souls and to help us use this response to cultivate and reconnect with our own inner light.
Disconnection from our Souls
Earth, the First Chakra and Intuition
One of the most commonly marked goals of Kundalini Yoga is to sharpen your intuition. There are many ways to do this and we will cover them over time. In this lesson, I want to give you a few pointers on how to do this by balancing and aligning with the earth element.
There are five elements or tattvas – air, water, earth, fire and ether. One of the goals of yoga is to balance and integrate all five elements of our being. Practice of the techniques and postures goes a long way to achieving this goal. However, performance of techniques is only half of the story. We must also cultivate a conscious awareness of the shifts that are taking place. The mechanics are the masculine aspect of the practice. The awareness is the feminine aspect of the practice.
Astrology helps us determine the most appropriate time to work on a particular tattva. While the Sun is in earth signs – Taurus, Virgo and Capricorn – is the most powerful time to align with the earth element. I have made my astrological New Millennium Being e-zine a part of this training so that you can use this information to develop your relationship with the elements.
At the end of each newsletter is a meditation or yoga set that deals with the element of the month. The exercise series at the end of the last newsletter “The Earth Taurus Connection” helps cultivate the power of the first chakra and a relationship with the Earth and your body. You will find a link to this article from theNew Millennium Being Website.
We often associate intuition with the third eye and the mind. The mind is the masculine aspect of intuition. The feminine aspect of intuition works through the instinctual self and the senses of the body. This exercise set, which involves using the breath while applying *rootlock, facilitates instinctual awareness. After the exercise, sit or lie very still and simply be aware of the sensations in your body. Over time you will realize that these sensations are a powerful and accurate information system. They are the physical and emotional aspects of your intuitive awareness.
It is important to remember to integrate your awareness after every yoga and meditation session. We do all the exercises so that we can shift our awareness. Jumping up after a yoga session without a conscious deep relaxation or silent meditation is like meal without dessert or going to the beach and not going for a swim.
The relaxation and silent meditation with a humble prayer play a big role in integrating and anchoring in the effects of your practice. The effects last longer and you are able to stay more consciously centered during the day. It will also be easier to recreate the experience during the day.
Use your breath and rootlock while sitting in your car or at your desk to pull yourself back into your body, reawaken your instinctual awareness and reconnect you to your earthly source.
Here’s the meditation again.
Meditation to Connect with the Earth
Tuning into the energy of the Earth is enhanced while the Sun is in Taurus from April 19 through May 19th. Cultivating the earth element requires attention to the sensations in the body, to the feet and legs, and to the first chakra or base of the spine. Paying attention to the feeling of gravity and its pull on the body toward the Earth is very useful. The goal is to experience a heaviness that becomes a feeling of stability and stillness.
Working with the root lock is a very powerful way to connect with the body and the Earth. The following exercise gives you energy and relaxes the nerves.
- Sit in easy pose. Inhale, hold the breath in. Pull and release the rootlock 3 or more times. Exhale. Repeat for 1 or more minutes.
- Inhale, exhale, hold the breath out. Pull and release rootlock 3 or more times. Inhale. Repeat for 1 or more minutes.
- Inhale, exhale, hold the breath out and pull and relax rootlock 3 times. Inhale, hold the breath in and pull and relax rootlock 3 times. Alternate for 1 or more minutes.Stretch legs between exercises as needed.
- To end, unite with energy of the Earth and feel the current raising up your spine. Let go, if only for an instant. The union between Earth and Universal Spirit happens when you let go. The union cleanses stress and negativity. Practicing rootlock when you are thinking too much or afraid, helps release fear by connecting you to your physical source and by activating your own energy.
Rootlock in this exercise is done by gently pulling the muscles at the anus. As you pull the rootlock, feel that you are pulling energy up from the core of the Earth.
(For more information about rootlock in particular, and Kundalini Yoga locks in general, check out our guide to Locks or Bhandas.)
Surrender to the Zone
The concept of surrender is fundamental to all religions and a goal of all spiritual paths. The idea is that we release control, get our mind trips out of the way and let the universe take charge. Surrender recognizes that our limited perceptions of what we think we want and need and how to satisfy our desires are limited, and that cosmic forces are more intelligent and efficient in producing results.
Recognizing a force greater than ourselves, our optimal strategy is to cooperate with It and learn how to participate as a co-creator in the give and receive process. Actually being a co-creator is a good deal. This means that we can consciously participate in our own destiny, if we can master the art of working with universal energies. Herein lies our challenge.
The Goal of Kundalini Yoga
The goal of Kundalini yoga and all spiritual technologies is to create a conscious connection with the Divine. Yoga means union. The union is between our physical reality and god-consciousness, universal energies and our soul. The practice of Kundalini yoga removes our blocks and resistances, raises our energy to higher frequencies and opens our awareness to expanded realities. If we train ourselves to focus our attention on our goal of union, we can facilitate our transformation. The goal of this lesson is to set out guidelines on how we can train ourselves to pay
attention to and hold the experience of the infinite in our consciousness.
Masculine and Feminine Talents
Human development is dominated by learning how to be in control, take action, initiate and be responsible for our lives. These masculine talents are critical pieces of our maturation process. Basically we learn what we have to do to get what we want. An infant cries to get fed. As a young child we learn to ask for what we want. If our direct requests are not fulfilled, we learn to manipulate others and situations to get our needs satisfied. Later we learn to earn a living and integrate the concept of exchange into our survival strategies.
In the process of learning the masculine talents of asking, earning and exchanging value to get our needs met, the feminine skills are often neglected, undervalued and misunderstood. In a male-dominated world, the feminine concept of surrender is often misinterpreted as giving up and giving in. This is because we feel like victims of unknown forces beyond our comprehension and known forces beyond our control. The result is a sense of resignation, powerlessness and even hopelessness.
Surrender, the ultimate feminine skill, requires letting go of control at a very deep level, mentally, emotionally and physically. Authentic surrender releases us from our limited thoughts and produces an openness, which facilitates our connection with universal forces. Inauthentic surrender creates more, instead of less, resistance.
If we cultivate only the masculine “action” talents necessary to live on planet Earth and do not cultivate the feminine “being” talents, our actions are sabotaged by an ego-dominated mind and a needy, helpless subconscious. Negative and counterproductive interpretations of feminine concepts (trusting, letting go, relaxing) are the natural result of not cultivating a relationship with our Soul, God or universal energies and not having a direct experience of Spirit or the Divine. Without a personal experience of what we are surrendering to, surrender is impossible. There is a void in our psyche, which by default is filled by fear. Fear prevents us from trusting, letting go and surrendering.
If a male-dominated mindset pervades our being, it will also determine how we carry out our spiritual practice. It is legitimate to do yoga and meditate to achieve certain results. Specific meditations and kriyas produce specific effects. However, we must avoid turning our practice into a bargaining tool. If we do a particular meditation to buy results, our prayers become begging sessions to a bigger than life daddy version of God. If we observe our mind and our thoughts, we can monitor our conscious and hidden intentions.
By altering our attitude and our attention, we can shift our relationship with universal forces from plea bargains to participatory co-creation. It is actually pretty simple. To cultivate this shift in consciousness, it is important to understand the masculine and feminine aspects of spiritual practices and how to appropriately integrate and utilize both.
Masculine talents include attention, focus, action and discipline. The masculine is about doing and keeping up. Doing our daily Sadhana and KY is the masculine aspect of our practice. The principle masculine goal is to focus our mind on the infinite.
Feminine talents are relaxing, letting go, listening and surrendering. Between each exercise we relax, allow the energy to circulate and feel the sensations in our body. We are simply present to what IS. The principle feminine goal is to cultivate an ongoing relationship with the infinite in our body.
The ascent up the chakras opens our experience of the infinite. This is the masculine path. The descent down the chakras, which brings spirit into physical form, is the feminine path.
Experience the Infinite
The main purpose of raising the Kundalini and moving our energy from the lower to the higher chakras is to give us an experience of the infinite. The goal is to expand our awareness so that we have a conscious experience of “what is, was and always will be,” often referred to as God. This awareness is awakened in the upper chakras by activating the pituitary and the pineal glands. The possibility of experiencing the infinite is always there in each one of us. It never goes away. We can resist this experience by being preoccupied with and attached to the thoughts in our minds.
Endless mental chatter blocks our conscious connection with the infinite. However, whenever we turn our senses inward, the infinite experience is available.
The experience of the infinite has several basic manifestations.
- SOUND The most basic is the unstruck sound, the silent sound of infinity. If we turn our listening inside, we hear it. This is the Word.
“In the beginning was the Word.”
- SPACE If we turn our sight inward, we see an infinite space. Simply close your eyes and look.
- LIGHT If we concentrate at the third eye, we see a light that can even fill our entire head, whole space and being.
- SMELL Some people even smell the fragrances of the universe.
Of course, all of these have many variations on a theme. But the basic experiences are simple and repeatable. The goal of all spiritual paths is to connect with one or more of these infinite experiences and keep returning to them. As we increase our attention, our awareness expands and we experience deeper and deeper levels of connection with universal energies and their numerous manifestations.
It is of critical importance to avoid the pitfall of consciously searching for intriguing lights, sounds, visions, etc. Our goal is to be a conscious, but passive, observer. The goal is not entertainment. The goal is connection and peace. The simpler the better. Don’t try to get fancy or get attached to different colors or visuals. We are in the masculine mode if we are trying to make something happen. We have to train ourselves to distinguish between searching for and trying to control (masculine) and
simply being with what IS (feminine). We want an experience that we can return to, relax into, be comforted by and trust. The rest is a diversion and distracts us from our goal of cultivating a relationship with universal forces that we can merge with and surrender to.
Cultivating the Zone
I propose to call our experience of the infinite the Zone. The most commonly used term, God, conjures up images of a big daddy. Our mind gets hooked on pleasing and pleading to a paternal caretaker. The Zone is a neutral place where we can go, be alone with ourselves and with the universe. This more neutral concept activates less preconceived ideas that interfere with our pure experience.
How do we do get into the Zone? How do we stop our minds’ manipulation and
control trips? Stopping the mind comes at very advanced stages of meditation. In fact, Yogi Bhajan says that the mind always produces 1000 thoughts per wink of the eye. Stopping that is out of my league. I like to approach the task from the perspective of changing channels. Kundalini Yoga and meditation help us change channels.
Stop Searching and Doing
The spiritual teacher Gangaji uses the following dictum to help people to tune into the infinite:
“Stop searching for whatever you think you have to do to get whatever you think you want.”
I like to use “Stop DOING whatever you think you have to do to get whatever you think you want.”
Try it. When I actually took a few moments to stop whatever I was doing to try to get what I thought I wanted, I could hear the infinite sound. I realized that my mind was habitually in a perpetual scan (maybe even scam) mode — a state of searching and trying to make something happen. This means that my mind is trying to be in charge and not allowing space for the universe to act, respond or at least cooperate. Energetically this translates into not trusting the universe. It also reveals a deep level of neediness. When we are always trying to get something by making something happen, we are acting out of a sense of neediness that was imprinted in our psyche in pre-verbal years. We are re-enacting our childhood programming where we learned that if we do not take care of ourselves we will not get our needs met.
When I asked my yoga class to “STOP doing whatever they thought they were
doing to get what they thought they wanted,” the whole room became silent. This dictum short-circuits the mind. For a moment the mind stops because it does not know what to do. At this moment, the infinite channel is available to us. For a second, we seize a glimpse of the infinite. This dictum also helps us identify what our minds are doing and why they are doing it. Once identified, we can choose to focus our mind in other ways. We can actually interact with universal energies in a receptive, accepting and co-creative manner.
Keep It Simple
Cultivating and surrendering to the Zone is actually a simple process.
Do a KY set or exercise. Stop after each exercise and listen, look or sense inward. Turn your attention to the sensations in your body. Continue until you can hear the infinite sound, see and be in your inner space, see a light at your third eye or in any other way perceive a sound, sight or sensation that is always there when you turn your attention to it. Keep doing this. Over time you will have a place to go to that feels secure, comfortable and peaceful. Ideally we want to always be conscious of this place, feeling or sound.
Be aware of “What you are searching for or doing that you think is going to get you what you think you want.” What we need to do here is create an attitude shift. First we must identify what our mind is doing. What is the intention of our mind? Are we trying to do something to get something? This does not mean that we will stop doing things. This means that we shift our intention and focus while we are in action and in meditation. When we make this internal shift, we operate without the mental resistance or control trips. We can train ourselves to listen to the cosmic sound or relax into the cosmic zone while we are carrying out our daily activities.
Our attitude and our projection automatically changes. Energetically we join the universe instead of pushing against it.
It is appropriate to have goals. It is not appropriate to be obsessive about what we think we want or what we think will makes us happy or successful. One clear statement, written or oral, is enough to communicate with the universe. Repetition and compulsive attention on what we want projects neediness and separates us from the universal flow through control trips. Our thoughts get in the way. We need to listen, not to talk. Specific requests also limit our options. The possibilities available to us are infinitely greater than our minds can conceive.
If we do have requests and prayers we can state our intention before our meditation. But we must shift our attention to our energetic experience during the meditation. We should use the concentration power of our mind to focus on infinite experiences. While doing any chanting meditation, chant to the sound, the space or the light. Don’t try to control what will happen. Do your best to be with what is happening in the moment. Join the sound or the space. Merge with it. Integrate your actions, voice and sensations into the cosmic presence. Hold this experience in your body.
Through mental attention and physical sensation awareness, we participate with the universe as co-creators. We collaborate. When our attention is on infinite experiences, as we perceive them in our own awareness, our energy integrates with universal energies. When our attention is inward instead of outside ourselves, we attract through our magnetism. This is a more efficient and productive way of getting what we want and need.
Surrender has very practical applications in our daily life. When you feel frustrated, need answers, can’t seem to figure things out, instead of resorting to more mental activity fueled by out of control emotions, STOP, CONNECT, and SURRENDER TO THE ZONE. Insights, help and peace are on their way. Your trusty intuition is ready to assist, if you open the space for it to communicate with you.
I like to remember the dictum of Yogi Bhajan, “There is a pathway through every problem.” We access the pathways by letting go. We are in the habit of holding on very tightly. To really let go, we must practice releasing the grip of both our minds and our bodies.
When we really stop talking to ourselves, our intuition becomes available. Listening opens up our intuition. If we actually listen, we can hear our inner voice. Unfortunately listening is a lost art. If we really listened to other people, we would have more sincere and intimate relationships. If we actually listened to ourselves, we wouldn’t need to ask for so much advice. If we listened to the infinite sound, we would know God.
One common question concerns what to do when we get intuitive messages during our meditations. Generally simply take note, let the thoughts pass and stay connected. Sometimes we get information that we do not want to forget. Instead of trying to remember the information, I take notes. (I have written a lot of books this way.) Then I go back to my space.
I like to go to sleep listening to the cosmic sound. At the end of the day it feels good to surrender to the infinite, let go and let God take care of me.
Surrender is one of the most comforting and pleasurable experiences available to humans. We are freed from the chains of our minds. We join the cosmic flow. We are truly happy. We experience the embrace of universal love.
Did you ever wonder why someone who “has everything” could be depressed and
unhappy and why someone who has very little can be so happy? Of course, we can answer that material wealth, beauty, situation, good environments aren’t everything. (Sure are nice though :+)) But that explanation ends up seeming like a rationalization and not an explanation. Consider the idea that the answer could reside in our brainwaves. Certain brain frequencies promote a feeling of well being and certain frequencies promote a feeling of depression. The state of our brainwaves also influences our tendency to be overly reactive or detached. When our brainwaves are stable and we are in our neutral mind, we do not react at the slightest annoyance. When we do not react we are mentally available to respond appropriately to situations as they arise.
We practice Kundalini yoga and meditation to change our brainwaves so that we can be mentally and emotionally balanced. The meditation below specifically changes our brainwaves. With consistent practice, you will notice that we do not unconsciously react, things in life do not bother you so much and you will feel more stable and neutral in your life situations.
MUDRA – HAND POSITION
Sit in easy pose or posture with a straight spine. Bring arms comfortably to the sides of the body with the elbows bent. Hands in fists with the thumb over the last three fingers, facing forward. Forefinger or Jupiter finger up straight. Hold the Jupiter finger very straight, tight and stable, without tensing the rest of the arms and body. The forearms should be perpendicular to the ground. During the meditation check the position and move the elbows forward as needed to maintain the position.
Eyes slightly open, looking at the tip of the nose.
Har Hare (ray) Hari Wha He Guru
Chant in a monotone, enunciating clearly and moving the mouth in a very pronounced way. (exaggerate the lip movements) Pump the navel point with each part of the mantra. (Pull the navel point toward the spine.) Once I have perfected the above I like to add a slight root lock with the pumping of the navel center, which further stimulates the fire in my spine.
Har Hare Hari are the three aspects of God – Generate, Organize and Deliver
Wha He Guru means ecstasy and imprints the mind with a feeling of cosmic well being.
Continue for 31 minutes. This can be done for 11, 15 and 22 minutes, but for the full effect do it for 31 minutes for at least 40 days.
Hold the position and listen mentally to the mantra for 2 minutes.
Inhale deeply, hold the breath, tense the whole body as tight as you can, exhale.
Repeat 2 more times or a total of 3 times.
Relax on your back or meditate afterwards. Do not jump up immediately.
This meditation will bring your brainwaves to the frequency of the neutral mind. In the neutral mind we are tolerant and we don’t take things personally. This meditation is highly recommended for teenagers whose raging hormones cause their brainwaves to go out of control. (Pay them to do it. It is worth it!) It will help all of us keep our cool.
This meditation also opens up the heart chakra and activates the navel center. This mantra has also been given as a prosperity mantra. Like many meditations taught by Yogi Bhajan, there are many benefits that are uncovered as you practice.
I am currently doing this meditation and I love it. I thought I would just do 11 minutes, but I get so into it that I want to do it for the full 31 minutes. I experience that it works in all the ways mentioned above and am discovering more every day. I invite everyone to practice this meditation and share your results with our global KY class. It is good for beginners and seasoned meditators alike. One of the great things about the meditations taught by Yogi Bhajan is that no previous experience is required. Just tune in with ONG NA MO GURU DEV NA MO and go for it.
Positive results are guaranteed. If you have never done a 40 day meditation, by all means give yourself this wonderful gift.
Many blessings to all,
(Summary of answers given by Guru Rattana to questions about this meditation from students)
1. PUMPING THE NAVEL
Pull the navel point toward the spine and release with each part of mantra.
Har Hari Hare Wha He Guru
pump pump pump pump pump pump
I use meditations like this to play with the energy in my spine. Feels good and keeps me conscious and present.
Can I do it for less than 31 minutes one day (in case of time crunch) and still get its effects, if so how many minutes?
In a crunch do practice a shorter time that day. (11, 15, 22 minutes) It will maintain the vibration. Definitely try not to miss a day because the link with go.
You can also practice the meditation for less time during the 40 days (11, 15, 22 minutes) with less effects. I started with 11 but after four days I couldn’t stop. I could feel this awesome energy build up and wanted to experience it. This energy is like an auric energy for me. I feel surrounded with a solid protection of dense light which also penetrates through my body. Sometimes I continue a few minutes longer to indulge in the experience.
3. MISSING DAYS
Will the effect go if i miss a day or two before completing 40 days and will I have to start all over again without missing any day?
40 days without break is the rule. Of course, if you miss you continue, but you have to start counting again. After 40 consecutive days you experience a certain impact.
I am going for 90 days now. This meditation has got my attention. Something shifts each day. I am just being in the experience of what is happening. It is nonverbal.
4. FEELING THAT THE SPACE IS ME
I didn’t understand the part about feeling that the space is me.
You will get this as you practice. First get an experience. For instance you may feel an energy around and inside you like you have shifted dimensions but are still there. Instead of thinking this is God, the Zone or whatever, think of this as your soul, you essence, your expanded pure light being. In this way you will begin to train yourself to find your identity in your expanded being and your internal identity. This is what you specifically requested — to let go of the idea that you are a limited ego.
5. THE ENDING
The 2 minutes of listening for the mantra before the 3 squeezes is in an approximate amount of time. Just relax and listen inside for the mantra for a time and then do the squeezes. You do not have to time this part.
I find that I need to deeply relax and let go after the 31 minutes for about 10 minutes. After that time I am very different, more alive and more at peace. Definitely do not jump up immediately afterwards. If there is a time crunch then do the meditation for less time and keep time to relax.
Now is anyone else tempted to practice this meditation?
Healing Meditation – Heal Yourself and Heal the World
The healing meditation done with the mantra RA MA DA SA SA SAY SO HUNG is one of the most popular mediations taught by Yogi Bhajan. This meditation can be done alone or in a group for self-healing and to heal others and the world. Those who practice this meditation participate in anchoring the healing vibration on the planet.
A group of eleven students began doing this meditation at the Winter Solstice Celebration in the early seventies for Yogi Bhajan. We wanted to give back to him for all that we were receiving from him. This meditation is now done as part of the routine of every White Tantric Meditation Course and is done on a regular basis around the world to send healing energy to Yogi Bhajan. It is the meditation that he requests when he needs our healing prayers.
I remember when I first learned this meditation in the late 70’s when I was living in Boston. I did it when I started to feel like the flu was coming on. To my amazement the sick symptoms disappeared. This has become one of my favorite meditations. I do it every evening before I have dinner. I dedicate the healing vibration to healing the Earth and anyone else in need at the time. Above all, I offer the healing vibration to Yogi Bhajan in gratitude for sharing the life-changing technology of Kundalini yoga with me and the world.
You can do this meditation whenever you feel the need and the inspiration or you can do it for 40 days or longer. Like with any spiritual practice, it is beneficial to complement the process with conscious living and regular Kundalini yoga practice.
You can start your 40 days whenever you like. However, the New Moon is a good time to begin a meditation. Somehow it is easier to sustain the commitment by commencing a spiritual practice on the New Moon or between the New Moon and the Full Moon. Try this especially if you are having a hard time continuing a practice for 40 days.
Healing Meditation Instructions
Yogi Bhajan has said that the mantra RA MA DA SA SA SAY SO HUNG is one of the most powerful healing mantras on the planet. The power of this mantra comes from its ability to connect earth and ether. This mantra is used in many meditations taught by Yogi Bhajan. Below I explain one of the most popular meditations.
RA MA DA SA is the earth mantra.
This part of the mantra pulls the healing vibration into the physical plane.
SA SAY SO HUNG is the ether mantra.
This part of the mantra resonates with the universal healing frequency.
RA – Sun
MA – Moon
DA – Earth
SA – Infinity
SAY – totality of infinity
SO HUNG – I am Thou
Activating the Chakras
The mantra can be vibrated up the spine, chakra by chakra. Slightly pull on the energy centers as you chant each sound. This internal stimulation helps activate and align the chakras.
RA - base of spine
MA – belly (ma aa)
DA – navel center
SA – heart
Pause – hold at heart
SA – heart
SAY – throat ( say ay)
SO - third eye
HUNG – out the top of the head
Set your intentions and ask for healing for yourself, others you wish to include, the Earth and Yogi Bhajan. Then release these prayers to the universe. During the meditation concentrate only on doing the meditation, the mantra and the effects you are experiencing. Get into the sensory experience and awareness. The more you are present to your experience, the more effective you are in creating a sacred healing space. You will use the space that you have created at the end to share healing energy.
|Position – Mudra
Sit in Easy Pose (or full lotus) with your upper arms resting against your ribs, slightly in from the sides. The elbows are bent, and your forearms
positioned upward and slightly angled out from the upper arms. Your palms are flat, facing upward and pointed out from your body at a 45-degree angle.
(to form a 45% angle point the hands are over the legs toward the knees.)
The fingers are together with the thumbs stretched out towards the side away from the fingers.
It is very important to stretch the thumb away from the fingers. The stretch in the webbing keeps the hands flat and helps maintain a stretch at the wrist. You can use one hand to push down the other hand in order to get a feel of the correct stretch in the wrist. It is this stretch that helps balance the brain. When the thumb is not stretched, the wrist relaxes, the hands move upward and the mudra and its effects are compromised. When the mudra is accurately done, you will feel energy or a pull in the center of the palms. This creates the power to heal with your hands.
Your eyes are focused at the tip of your nose and the eyelids are nine-tenths closed. The focus at the tip of the nose, creates the pressure to cross the optic nerves at the third eye. You should be able to feel an awareness at the third eye and be able to hold your attention there.
The mantra is to be chanted in either of the following two versions:
Inhale deeply and chant the mantra all in one breath. Ra Ma DA SA SA Say So Hung. There is a pause between the two SAs, but NO breath. Adjust the speed so that you can chant the full mantra on one breath, without a cheat breath on the pause.
MA and SAY are slurred making two notes each, “MA AA”, “SAY AY”. The first SA is short. HUNG is forcefully vibrated in the skull and out the top of the head.
Chant for 11, 15, 22 or 31 minutes.
Effects and Powers
This meditation gives one the power to heal long distance and to heal with the hands.
Now is the time to use the healing space that you have created.
- Inhale deeply and hold the breath. While the breath is held, concentrate on yourself and feel the sensations in your body. Feel or allow the vibration of the mantra to penetrate every cell of your body. Feel the mantra continue to resonate in your body. Become the healing vibration. Allow yourself to be healed.
Repeat the above process 3 or more times with the following variations.
- Inhale deeply and hold the breath. Feel the healing love pulse in your heart. Invite in friends, members of your family and situations and allow them to be bathed in the healing vibration. Hold them in your body, in your heart and in the healing vibration that you now resonate with and embody.
- Inhale deeply and hold the breath again. Feel that your heart is so big and the love so infinite that you can hold the whole earth in your heart. Let the earth pulse with the mantra and be healed with this love.
- Inhale deeply and hold the breath for a last time. Invite Yogi Bhajan into your heart to be healed. Be very attentive. I personally find that my heart space increases dramatically when I invite Yogi Bhajan in. I feel he is also healing me.
The above sequence can vary according to what you are intuitively directed to do
Another thing to do is to feel the Sun or a golden light in you heart:
- Chanting RA creates this energy.
- Expand it to fill every cell of your body. Then merge with the group’s light if you are doing this with in a group.
- Feel the light expanding to radiate through the room, the vicinity, the area, country and then the whole earth.
- See/feel the earth healed.
- See/feel the hearts of every person penetrated with love and peace.
- Merge everything into Universal Light.
- As you come back, i.e. focus only on yourself, know that you can maintain this healing energy and light in your being.
- Intend that simply by smiling and greeting others, you share this love and light with the world.
End with the prayer “God bless this Earth with peace.” Repeat five times.
Enhancing and Holding Sacred Space
I used to project healing energy to others, the earth and Yogi Bhajan. Over the years I shifted to holding the space inside me and allowing the healing to take place inside my expanded space. This works better for me. It feels more powerful, I can maintain my center and concentration and I do not lose energy.
Here a few ideas on how to enhance and hold a sacred space for healing.
Experience the Power of the Group
It is always more powerful to do any meditation or yoga practice with a group. Our individual energies merge to create a powerful healing vortex that supports everyone present. Invite friends to do this and other meditations with you. And even if they do not choose to chant, they can lie there and receive the healing energy. It always feels good to share like this.
Healing is a Frequency
A vibrational shift is required to create transformational. This mantra creates a frequency where healing is possible. Be aware that you are raising the vibration to create a shift. Then practice holding the vibration to sustain the healing.
Elevate your Consciousness
The cause of all pain and suffering is in our consciousness. We release our pain by changing our consciousness. Use this meditation, and all meditations, to elevate your consciousness. We use divine mantras to elevate the frequency of our minds to match the frequency of the love essence of our soul. Our goal is to achieve inner peace through the experience of the purity of our own being.
Cultivate a Relationship between You and You
The experience of separation occurs in our psyche. When we feel separate from the Divine, we have the thought that we are not loved or lovable. The relationship between the Divine and you is really a relationship between you and you. To cultivate this relationship, find some sensation in your body, and enjoy it. Keep enjoying something pleasurable that you feel in your body or mind or both. Do not let go of the connection between your attention and your body, feelings and sensations. Do this everyday for 40 days and then continue some more. Increase the time that you give yourself attention.
This is a great exercise to do after healing mediation because it creates some great sensations that you just want to keep feeling. The more we feel the pleasurable sensations, the more we identify with them. The more we love what we feel, the easier it is to stay in this space. This is the foundation for self-love. We can actually feel we are love and we love it.
Self-love and self-healing are really the same process. We use the sound current of the mantra to heal our emotional body. We do this by working with the energy of the emotions. We soothe the conflicted energy with the sound current. In your heart, experience the purity of your essential essence and how it merges and becomes one with the healing mantra. Let this experience pulse through your whole body. Hold this sensation to heal yourself.
Hold the space of unconditional love an acceptance that you have created for yourself and let anyone who you wish to share healing with enter this space of the heart. The more we experience this space in ourselves, the more we have to share with others.
Connecting Earth and Ether
As we consciously reconnect with our body, we realize that our body is the temple, the fine-tuned instrument, and the sensory system of our soul. The more we align in our body, the more we are able to receive and embody universal healing energy. The more we stay consciously connected to the vibration, the more we embodying this energy. The more we embody the energy, the more we serve to anchor this healing vibration on the planet.
Healing Expansion and Evolution
Incorporating the following thoughts into your healing ritual and into your general awareness during the day will facilitate your healing process and your contribution to global healing.
Everything is light. Sound is light. We are all reflections of light. And we are light. The more we see everything as light creating light, the more we connect with this reality.
Obviously, there are challenges in life that we do not like and wish to change. One of the most effective ways to create change is to let go of our resistance. Without resistance, change happens quicker and easier. All divine mantras can be used to infuse light into our resistance.
Evolution is the nature of both the human and the cosmic game. God created evolution to not be bored. Creation and evolutions create a dynamic state of stimulation. We are here to learn and transform.
The more we learn, the more we expand.
The more we expand, the more light we embody.
The more light we embody, the more we realize that extent to which we are
co-creators of our own lives.
The more we release our resistance, the more we participate and the faster
we impact creation and evolution.
Clearing our inner space and releasing our resistance aligns us with the light. The more light, the easier it is to get support from the universe. Allowing is the absence of judgment and resistance. Allowing = love. Love is the purity of everything that is, was and will always be. Love includes all. All wants to be included and loved. And so
do we all. Start with yourself and see how your love grows to include everyone, the world and the universe.
The Gift of Giving and Receiving
The Gift of Giving and Receiving
Kundalini yoga and meditation synchronize us with universal energies and help us cultivate a conscious connection with the Divine. The rest of our day flows when we have established this connection and synchronization. This is what synchronicity is all about.
Devotion Completes Sadhana
We always begin our morning practice of KY and meditation by chanting ONG NA MO GURU DEV NA MO, which opens us up the infinite vibration within us. We attune and balance our body and mind with Kundalini yoga and meditation. We consolidate and anchor our transformed vibration with deep relaxation.
We end our sadhana by chanting “May the long time sun shine upon you, all love surround you and the pure light within you, guide your way on,” followed by 3 longSAAAAAAAAAAT NAM‘s. I always like to add “God bless this Earth with peace.” And “May I be a woman of love, that other’s may experience love in my presence.”
Our final act is to humbly surrender to the Truth and bring ourselves into a state of gratitude and prayer. Gratitude and prayer anchor the divine vibration into our being for the day. It is interesting to note that the effects of our morning practice last a lot longer when we complete with prayer, devotion or Bhakti.
The following meditation is a form of prayer that can be done after any other meditation, and before or after chanting “May the long time sun” and long Sat Nams.
Meditation for Gurprasad
Taught by Yogi Bhajan December 14, 1977
|Sit comfortable in meditation pose and cup the hands together at heart level, palms up, upper arms pressed against rib cage, eyes 1/10 open and allowed to close. Feel that you are asking for a blessing from God. Keep making your spine straighter – (a crooked spine will make one crooked, even in prayer).|
Feel that something is dripping to you from the heavens: — the light of God, the flow of life, the supreme energy – whatever you believe in. Jesus Christ is sending you cookies! Or Moses. Or Santa Clause. It doesn’t matter.
Feel something is dropping from above into the cup of your hands. Lower yourself into this hallucination until you start feeling it as a reality. Get into your very simplicity – just ask for simple grace. Do it for just 3 minutes – it cannot be done for a long time. But do it as best you can.
Note: There is a slightly different version of the same meditation – time unlimited and the following comments: Gurprasad means “gift of the Guru”. As you practice this meditation, feel yourself showered by all the blessings of heaven – health, wealth, happiness, your ultimate caliber and capacity. Just let it happen. Fill your heart and soul with all the bounties of nature. Simply meditate on the boundless flow of the Universal Soul, and feel a deep inflow of spirit. This is a very restful posture. The subtle pressure against the meridian points in the rib cage gives immediate
Comments by Yogi Bhajan: Let us become old, old human beings, centuries old. We used to draw ourselves onto our knees – we never used to stand up in our cave and we had some kind of hair things where we used to sleep, curled up like a dog. Have you seen a dog sleeping? That was the human way of sleeping. Early in the morning a human being would not get up – he would crawl on his knees, come out and sit on his heel or stretch his legs forward. I’m telling you the original, comfortable way of prayer. In Islam they still do it. In their prayers, this prayer exists: At first, everything is an imagination, like a blueprint. Then you start feeling the experience and it becomes the reality. That’s the difference between imagination and reality. Just be simple. You are not simple. That is why it is hard for you to concentrate.
The Purity of the Breath
There is something very beautiful and serene about the breath. The breath is our life force. The breath connects us to all that is. The breath is pure energy. Physical sensations connect with reality. Mental thoughts distance us from reality. Our goal in working with the breath is to develop a sensory awareness that connects us with the most primal reality and energy of life. Being present to our breath in our body is one important way to cultivate this awareness. In this meditation we want to simply be with, expand and relax with the purity of the energy and the wave of the inhale and exhale.
The Essence of Prayer and the Breath
This meditation connects us with the essence of prayer, which is to tune into and synchronize with the reality of the universal balance of giving and receiving.
The breath is one indicator of our ability to give and receive. We can monitor where we are at in the give/receive dynamic by observing our breath. Simply be with your breath and observe the length of both your inhale and your exhale. Often one or the other is favored or longer than the other. Those prone to give more than they receive will often exhale longer than they inhale. Those who are prone to receive more than they give often inhale longer than they exhale. If you have a very shallow breath and have a tendency to hold your breath, fear may be blocking both giving and receiving.
We can work with our breath to re-establish a balance between giving and receiving. If you feel that you give more than you receive, this may be substantiated by a shorter inhale. (Keep in mind that there are no firm rules. There are many dynamics at play.) But using the breath as a guide, maybe you have to allow yourself to receive more. If your inhale is short, practice inhaling deeply and allowing your breath into your belly and lower lungs, not just into the upper lungs.
If you are holding back on your exhale, practice freely releasing the breath on the exhale. Give back all the air that you have received. The more we exhale, the more room there is to receive new air in our lungs. We can experience with the breath that the more we give, the more we receive.
If you have a problem opening up your breath, try the exercise for emotional balance given in Lesson 04. The breath automatically becomes long and deep after a few minutes of this pose.
The Dynamics of Prosperity
Those who have practiced this meditation report that it uncovers the dynamics of prosperity and manifestation. The following are some of the insights that can come to us as we practice this simple meditation.
What we want and what we are willing to give back must be balanced. To effortlessly receive we must effortlessly give.
We must “Be home now” to receive. Grounding is facilitated by feeling the sensations of solidity and stability in our body.
The space of grace is the most powerful arena of manifestation. When we give up control, let go and let God, there is no resistance to both giving or receiving.
Humility is another key to prosperity. One of the ways we co-create with the universe is to release our limited concept of control. Simply giving and receiving from the Source, the unknown, delivers us to place of peace.
There is power in the purity of presence. Simply being present to our own purity and simplicity opens us up to the universal Source.
Guideline and Intentions
Here are a few more guidelines or intentions related to giving and receiving that you can use while practicing this meditation.
Manifestation happens in the present. Monitor and align your energies now. Do not wait to give back or to receive. Keep your energy moving at all times.
Monitor and release all should’s, obligations, owing, control, manipulation, guilt, fear, and coercion. All of the above prevent us from aligning with and flowing with the universal energies.
Gratitude and appreciation are keys to the flow of prosperity. Gently hold and nurture what you have with gratitude. Everyday enjoy the sacredness and preciousness of your gifts.
Being in the flow tunes us into the ever-changing nature of the universe. Every moment evolves and changes. Let go and move with the spontaneous unfoldment.
Be generic – give and receive love, kindness, purity, and essence energy. Don’t be attached to a specific person or situation. If you want to attract a partner, send out and receive love, caring, kindness, sharing, and aliveness.
Ask for what you want, but let go too. Don’t suppress your desires, but don’t be attached to them either.
Monitor your comfort zone. Give and receive only what you feel comfortable with, then gradually expand your comfort zone.
Be unconditional, unspecific and unlimited. Trust and surrender.
Give to everyone. Make no exceptions. You might exclude yourself.
Feel coziness, peace, warmth, serenity, calmness and satisfaction – this is how we can be found and attract what we want.
The following is a wonderful testimonial by one of our KY Training students — Leo. He shared the following results from practice of this
meditation on the KY discussion group.
For the last few weeks, I’ve been doing the Smiling Buddha Meditation (p. 133 Transitions to a Heart Centered World) followed by the Meditation for Gurprasad. Why isn’t this Mandatory??!!! I find myself experiencing a fundamental shift in my beliefs and energies. My definitions of prosperity, how I relate to it, how it happens – all these things and more are being changed, challenged and transformed.
This has, in many weird ways, been the most prosperous month of the year despite an exceedingly low income this month. Not only have I magically been able to buy small gifts for everyone on my list, pay the bills, and have food in the house, but I’ve also had a Bakers Rack, a desk chair, a new pair of hiking boots and $20 literally dropped in my lap by unknown benefactors.
Not that I’m saying “meditate and KA-CHING!” I was raised in that whole holiness = poverty mentality that pervades most Irish Catholic families. My experience with this meditation is cool, interesting, surprising and a whole lot more. I’ve almost turned it into a walking meditation as I go about my daily business.
On the inhale, I imagine every good thing flowing into me, particularly through the solar centers. ( By the way, shoes and bakers rack were two things I actually did imagine) And then on the exhale, I imagine all those good things flowing out from my Heart into the world around me. Sometimes I find myself offering that breath as a blessing for an individual I may encounter along the way.
While I truly am grateful for the new stuff, the greater work is happening within me. There is no hesitation, impatience or balking on my part. I simply am getting off to feeling myself in the middle of the flow of the moment. It’s probably the first time I find myself sitting in God’s Hands without feeling uncomfortable about it.
I’m not sure how much of my fiscal poverty is attributable to poverty of spirit, but I think, thanks to my daily Gurprasad, that I’ll never really feel poor again.
This Breath is for you, BABY!
Sat Nam, Leo
Share Your Stories Too
After that who could resist doing this meditation, which takes only 3 to 5 minutes daily! I couldn’t resist. I am now practicing it daily. It is already working for me too. I look forward to hearing more stories from the rest of you!