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Kriyas | ||
Méditations with Mantra | ||
Antar Naad Mudra as Full Moon Meditation
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)
Ong Namo Guroo Dayv Namo Guroo Dayv Namo Guroo Dayvaa
SA RAY GA MA PA DA NE SA TA NA MA RA MA DA SA SA SAY SO HUNG
Maaaa
I Am the Grace of God
Saa Taa Naa Maa Raa Maa Daa Saa Saa Say So Hung
Sat Naam, Wha-hay Guroo
Raa Maa Daa Saa Saa Say So Hung
I am happy, I am good, Sat Naam ji, Wha-hay Guroo ji
Ek Ong Kar Sat Gurparsad, Sat Gurparsad Ek Ong Kar
Panj Shabd: Saa Taa Naa Maa
Ek Ong Kaar-(uh) Sat Naam-(uh) Siree Wha-hay Guroo
Bij Mantra: Sat Naam
Ek Ong Kaar Sat Naam Siree Wha-hay Guroo
Panj Shabd: Saa Taa Naa Maa
Aad Such, jugaad Such, Hai Bhee Such, Naanak Hosee Bhee Such
I Am, I Am
Kundalini Bhakti Mantra: Aadee Shakti Namo Namo
Panj Shabd: Saa-Taa-Naa-Maa
Meditation to Open the Heart Sat Kartaar
Ek Ong Kaar Sat Gur Parsaad Sat Gur Parsaad Ek Ong Kaar
Manga/a Cham Mantra: Aad Guray Nameh
Har Haray Haree Wha-hay Guroo
Har
Panj Shabd: Saa-Taa-Naa-Maa
Sat Naam, Sat Naam, Sat Naam, Sat Naam, Sat Naam, Sat Naam, Wha-hay Guroo
Wha Wha Hay Hay Guroo
Saa Ray
Aah Ooh Umm
Pavan Pavan Pavan Pavan, Par Paraa, Pavan Guroo Pavan Guroo Wha-hay Guroo, Wha-hay Guroo Pavan Guroo
Panj Shabd: Saa-Taa-Naa-Maa
Wha-hay Guroo
Har Har Wha-hay Guroo
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Meditation on the Divine Mothher | ||||||
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Meditation For Healing Addictions | ||||||
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Met:li-ta-tion -to Open -the Heart | ||
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 TAA R, 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. | ||
Meditation For Projection and Protection From the Heart | ||||||
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Meditation For Prosperity I | ||||||
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Meditation For Prosperity 2 | ||||||
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Meditation For Self-Assessment | ||||||
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Meditation For SelF-blessing Guidance by Intuition | ||||||
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Meditation For Stress or Sudden Shock | ||||||
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Naaa Meditation to Communicate From Totality | ||||||
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Naad Meditation to Communicate Your Honest Self | ||||||
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Naad Meditation: Naaa Namoaam Rasa | ||||||
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Parasympathetic Rejuvenation Meditation with the Gong | ||||||
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Pran Banaha Mantra Meditation | ||||||
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Rejuvenation Meditation | ||||||
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Seven-Wave "Sat Nam" Meditation | ||||||
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Sodarshan Chakra Kriya | ||||||
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Tershula Kriya "Thunderbolt of Shiva" | ||||||
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Venus Kriyas | |||||
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Antar Naad Mudra (also called Kabadshe Meditation) | ||||||
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Antar Naad Mudra as a Full Moon Meditation | ||
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. | ||
The Comple-te Adi Mantra for Individual Meditation | ||
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 11-31 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. | ||
Awakening -the Inner Healer | ||
Healing Sadhana t:o Init:iat:e t:he Healing Zone in You
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. | ||
Awakening -the Inner Healer: Sushmuna Metlitation Day1 | ||||
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Awakening -the Inner Healer: Ida Meditation Day2 | ||||||
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Awakening -the Inner Healer: Pingala Meditation Day3 | ||||
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Blue Gap Mectif:af:ion | ||||||
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Th e Divine Shield Medi-ta-tion | ||||||
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Grace of" God Medif:at:ion | ||||||||||||||||||||||||
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Gunpati Kriya Meditation >>>>>>>>>
Gunpati Kriya Meditation | ||||||||
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Healing Ring oF Tan-tra | ||||||
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Healing with the Siri Gaitri Mantra | ||||||
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"I am Happy", Meditation For Children | ||||
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Indra Nittri Meditation | ||||
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Kirtan Kriya | ||||
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Laya Yoga Kunaalini Man-tra | ||||||
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Learning to Meditate | ||||
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Long Chant (Adi Shakti Mantra or Morning Call) | ||||||
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Mahan Jaap | ||||
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Mala Meditation | ||||||
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Mast:ers To uch Medi1:a1:ion | ||||||
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Meditation Into Being: "I Am, I Am" | ||||||
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Medit:at:ion Fo r a S-table SelF | ||||||
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Nadi Cleansing - "U" Breathing | ||||||
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Pranayarn Energizer Series | ||||
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Perspective Er Emo-tional Balance | ||||||
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Si-tali Pranayam | ||||
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Taf:tva Balance Beyona Sf:ress Er Dualif:y | ||||||
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Tratakum Meditation | ||
Gazing at a Canale The use of Tratakum to increase concentration ability is well known. One of the traditional practices for this is to gaze at a candle. To do this properly, select a quiet environment. Sit like a perfect yogi, and cover yourself with a meditation shawl or blanket so your spine does not get cold during the energy changes. Position a candle about 7 feet away. The flame should be at the height of the root of the nose. focus your eyes on the flame and see the corona of light around the flame. See the area just under the hottest tip of the flame where there is a dark spot; light and dark coexist at this point. Meditate at the Brow Point with fixed concentration. This will stimulate the frontal lobes of the brain. When looking at the flame, you should see the flame and its light without hallucination. Some people start this practice and try to use the tricks of the eye to see movies in the flame. You should have the capacity to simply see what is and the radiance of what is. TIME: Meditate on that radiance for at least 3 I minutes with as little blinking as possible. TO END: Inhale deeply, close the eyelids, and put the image of the radiant light at the Third Eye Point. Panther Pose Sit on the heels with the spine straight. fix the eyes at a point on the horizon (indoors or out), and open them as wide as possible. Raise the arms so the elbows are at a 90° angle. Spread the fingers of the hands wide and arch them like claws. Begin long deep powerful breaths concentrating on the breath and pranic flow through the eyes. TIME: Continue for 3 minutes. TO END: Inhale deep, close the eyes. and meditate on the flow of energy for 20 to 30 seconds. COPYRIGHT Fixate on the Horizon Sit on the heels with the spine straight. Lean back to a 60° angle from the ground. Raise the arms parallel to the ground, palms facing down. fix the eyes open at a distant point on the horizon. Let the breath be slow, long, and deep. TIME: Continue for between 3 and 3 I minutes. TO END: Inhale, exhale, and relax. This exercise develops the pranic energy of the eyes. helps digestion and nerves, and gives you personality control. Leaning Back Er Gazing up Sit with the legs extending straight. Lean back to 60°. Place the palms on the ground in back as a support, let the head drop back. and pick a point on which to fix the gaze. Begin Breath of fire. TIME: Continue for 3 minutes. TO END: Inhale, straighten the neck, exhale, and relax. This is particularly good for cataracts and cloudy vision. Guru Yoga In the yogic scriptures it says, "Even a glance from the eyes of a holy man can cure mental and physical imbalances. " If you identify a new quality in an object of meditation, you have contacted and brought out that quality in yourself. For these reasons, pictures of saints and objects of inspiration have always been subjects of meditation. If you pick a saintly person and meditate to experience his qualities of humility, service, and healing, you learn to express these qualities in yourself. But there is a level beyond this. Not all pictures have the same effect, even if the pictures are of the same person. One picture may show happiness, another sadness, and another contemplation. Meditation on each will provoke those qualities. It is extremely rare for any master to give a photo that shows neutrality and a direct stare from the eyes, which is the only type of picture suitable for Tratakum. Yogi Bhajan says: "People will enjoy beaming who have meditated on that picture of mine. Not all pictures do something. However weird that particular picture is-sometimes you don't like it-that's the only picture that works. All other pictures can do nothing. That's the only one. What should I do? Some people complain to me, 'Yogiji, your other pictures are more beautiful.' But I say, 'I can't help it. Sometimes non-beautiful things are required, too.'" In such a photo it is impossible to get stuck on the level of personality. In fact, since it is neutral, the photo will be both impersonal and personal. It will reflect you better than a mirror. In a mirror you can fool yourself with your own face. In the Guru Yoga photo you cannot. In such a photo there must also be a light in the eyes of the teacher. A photo with the direct stare of neutrality can heal and give you the instant ability to contact your own higher guidance. Teachers are connected by the Golden Chain. You tune into a teacher, he connects with his teacher, who connects with his, and so on until you are linked directly to Infinity. Guru Yoga allows you to ascend the Golden Chain. It is an action done with humility. We are fortunate to have such a picture of the Mahan Tantric. If it is meditated on properly and seriously, the karmas can be erased and individual destiny expanded. (A copy of the photo appears on the following page. However, a high quality. glossy 8.5 x II print of this photo can be ordered from Ancient Healing Ways. HOW TO DO IT: Set the photo about 3-6 feet (30-60 em) away. (This meditation picture is best prepared with a colored background. Although there are specific colors which can be used on given days of the week and for their different effects, the color orange is recommended for regular use.) Set one or two candles in front of the picture so that it can be clearly seen. The rest of the room should be dark. Sit very straight in an easy meditative posture, and cover your head and body with a shawl or blanket. Sit on a sheepskin or wool blanket to insulate your auric field. Tune in with the Adi Mantra, humble yourself and tell your mind that the higher Self will guide you across the ocean of individuality, into the peace of the Cosmic Self. Know that you will receive guidance in all matters. Open the eyes wide, and look eye into eye at the picture. Draw up the lower eyelid slightly. You will feel like you do not need to blink anymore. Completely still the body. The breath will automatically become lighter and lighter. Look at the light in the eyes of the photo and travel mentally through the picture to the source of that light. TIME: Meditate from IS minutes up to 4 hours. A good time is 31 minutes. You will feel like floating out of the body. Many body changes will occur. just remember to keep your gaze on the light of guidance in the eyes. TO END: Close your eyes and picture that face at the Brow Point. COMMENTS Nothing else has the value of this meditation. It is a must for any student/teacher of Kundalini Yoga as taught by Yogi Bhajan to have an experience of this. The practice is called "mental beaming." It gives the mind the ability to project to Infinity through the creative power of the imagination. During the meditation, the picture may begin to move and look three dimensional. Mentally ask a question and listen to the answer. Try this practice for 40 days in the early morning before sunrise and see what effect it has on you. During this time, eat lightly, and see with new sight during the day. If you like. the panj shabd SA TA NA MA can be chanted mentally while doing the Tratakum | ||
Meditation For a Calm Heart | ||||||
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Medi-ta-tion -to Change -the Ego | ||||||
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Meditation to Conquer Self-animosity | ||||||
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Meditation to Develop the SelF-sensory System | ||||||
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Meditation Fo r Emot:ional Balance (Sunia(n) An-tar) | ||||||
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Meait:at:ion t:o Know -the Field | ||||||
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The Liberated Heart Meditation | ||||||
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Mahan Gyan Mudra | ||||||
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Aerobic Capacity & Efficiency | ||||||
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Breath or Fire with Lion's Paw | ||
Reset the Brain's Electromagnetic Field Sit in an Easy Pose, with a light Jalandhar bandh.
MUDRA: Make both hands into Lion's Paws: curl and tighten the fingers of each hand. Keep the tension in the hands throughout the exercise. Extend both arms out to the sides, parallel to the ground with the palms up.
BREATH & MOVEMENT: Bring both arms up over the head so that the hands pass each other over the crown of the head. The elbows bend and the palms face down. Then bring the hands back down as you extend the arms out parallel to the ground again. Start a rhythmic motion in this way. Alternate which wrist is in front when they cross by each other over the head. Create a powerful breath with the motion of the arms. The arm motion is very fast-paced. The breath is an inhale as the arms extend and an exhale as the arms cross over the head. The breath becomes a steady Breath of Fire. | ||
Caliber For Constant Self-authority | ||
Sit in an Easy Pose, with a light jalandhar bandh. Keep the torso straight at all times. Do not lean forward or backwards. MUDRA: Bring the hands in front of the body at the level of the Heart Center. Close the fingers over the thumbs into fists with the thumb tips at the base of the little fingers, if possible. Press the fists together at the first knuckles from the tips of the fingers in such a manner that the base of the palms are together and the backs of the palms face away from the center. EYE POSITION: Fix the eyes on the tip of the nose. There is no required mantra except the subtle sense of the breath itself. | ||
Composite Polarity Mudra Meditation | ||
Sit in an Easy Pose, with a light jalandhar bandh. EYES: Fix the eyelids 1/IOth open. MUDRA: Relax the arms along the sides. Bend the elbows and raise the hands in front of the chest to the level of the Heart Center. Place both palms facing out from the chest with the fingers of each hand together pointing straight up. Extend the thumbs away from the other fingers toward the center of the chest. Hook the two thumbs together. Turn the right palm forward until the hand is parallel to the ground with the fingers pointing forward. The right wrist is bent at a 90degree angle. The left palm faces forward and is perpendicular to the back of the right hand. Keep the thumbs locked throughout the meditation. BREATH PATTERN: Regulate the breath: inhale slowly and deeply. Hold the breath in as long as you comfortably can. Then exhale completely in one slow breath. Hold the breath out as long as possible without gasping. Continue the cycle. TIME: Meditate for II minutes. COMMENTS Originally taught by Yogi Bhajan in November 1978 The Composite Polarity Mudra Meditation teaches you subtlety and command. It is a precise mudra that requires fixed attention to maintain it through the kriya. It is subtle. The relation between the heartbeat and the repair of the arcline for health requires careful focus. It is the same in any skill. Over time and practice you learn to sense the distinctions that make a difference and that enhance your skill and pleasure in the task. This meditation gets better and better with constant practice. It has dimensions that are difficult at first but which unveil themselves over time. This is an excellent practice for advanced students. It can be taught to beginners, but do not expect them to notice the finer distinctions that make this meditation so enjoyable and unique. | ||
Immune System Booster: The Inner Sun | ||||||
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Inner ConFlict Resolver ReFlex | ||||||
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Caliber of life Meditation | ||||||
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