Fighting Pose. Sit in Easy Pose or in a chair with your feet flat on the floor. Bring your hands into tight fists and begin to “hit” the space between the hands at the solar plexus area. The forearms will cross each other at the chest level. As they cross with a force, powerfully chant the mantra, “Har,” (the Creative aspect of God). Remember to pull the navel in as you chant and strike the tongue on the roof of the mouth on the rolled “r.” Keep up the striking motion with the fists. Hit hard so that the entire body reverberates. Chant powerfully. Continue for 7 minutes. Then inhale deeply. Make the hands tight like iron rods, in front of your chest. Hold for 10-15 seconds, and then exhale. Repeat 2 more times for a total of 3. Make your hands completely stiff as you hold each inhale. Then relax.

Calm Meditation. Sit with a straight spine. Close your eyes. Bring both hands to the heart center, one on top of the other. Go into a deep, calm meditation. Trust, feel and image nonexistence. Just let yourself go. The power released is begin replaced by the self, the neutral self and it will balance out your energy. Continue for 8 minutes. Inhale, exhale and relax.

General Comment: This kriya is to forcefully remove internal anger that would normally take years to eliminate.

Yogi Bhajan Comments on Exercise #1: “You can judge it for yourself. If you do this for a few days the very internal anger for which you are suffering, and which is coming from the subconscious in many ways through your personality, will disappear. That inner anger has to come out. It has to find a way. Why don’t you volunteer yourself and get it out? Why to suffer? This is a very powerful exercise and afterward you get into a state of ecstasy...Once your inner anger is out, all you are left with is wisdom.”

Yogi Bhajan Comments on Exercise #2: May God give you the power of self-realization, the method and technology to purify yourself and understand your inner beauty, the soul. May you share with others the kindness and compassion. May you become the beloved of all...May this day bring you the strength that can elevate your caliber and consciousness. And may you always live with one word: “I shall live by my Grace, and I shall find a path of Grace.”

Every two and a half weeks we move from the New Moon to the Full Moon and then from the Full Moon to the New Moon again. These are three special ‘moon’ days of the month to take care of your mind, emotions and health:

• Full Moon – The Moon is completely illuminated! It is a day of completion and endings. It’s time to put something to bed! We see our seeds of intention from the last New Moon come to fruition. We release negative habits and goals we no longer want to pursue. We are at our highest energy level on this day!

• New Moon – This is when we look at the sky and no part of the moon is illuminated. That’s because the Moon is so close to the Sun in the sky that none of the side facing earth is illuminated. We are at our lowest energy level on this day.

• Eleventh Day after the New Moon – We are in balance. We are in twilight. This is where we see a little over 50% of the Moon illuminated in the sky. On this day we continue following up on the seeds we’ve planted at the New Moon.

• Posture: Sit in Easy Pose with a straight spine.

• Focus: Look down towards the center of the chin with closed eyes (enhances your connection to your core self).

• Breath: Inhale deeply, mentally recite, “I am bountiful, I am blissful, I am beautiful.” Then exhale completely, hold the breath out and mentally recite, “Excel, excel, fearless.”

• Mantra: See above.

• Mudra: No mudra was specified for this meditation. Sitting with both arms resting straight out over the knees, both hands in Gyan Mudra, is fine. Or use another resting mudra position if you like.

• Time: 3 minutes.

• End: Inhale deeply, hold for 10-30 seconds and exhale.

• Comment: This is a short, sweet and easy meditation. It may be done several times a day.

Posture: Sit in easy pose or in a chair with a straight spine with a light neck lock (Jalandhar Bandh).

Focus: The eyes are 1/10th open, focused on the tip of the nose.

Mantra and Movement: Starting with the hands in Prayer Mudra at the heart center, swing the hands down quickly to the navel, then swing the hands apart with the palms facing forward and the hands out to the sides.

Then swing the hands back into Prayer Mudra.

HAR

Swing the hands down and out to the sides.

HARAY

Swing the hands back to Prayer Mudra at the Heart Center.

HAREE

Swing the hands down and out to the sides.

WAA

Swing the hands back to Prayer Mudra at the Heart Center.

HAY

Swing the hands down and out to the sides.

GURU

Swing the hands back into Prayer Mudra at the Heart Center.

Time: Continue for 11 minutes.

End: Inhale, hold briefly, exhale and relax.

Comments: Remember to touch the tongue to theupper palate just above the teeth for all the “r” sounds.

The mantra, “Har Haray Haree Wa-hay Guru” 4 is a mantra of the ecstatic experience of the creative, green energy aspect of the Creator. (Literally, “God, God projected out, God in Action, Wow! Indescribable Ecstasy of Going from the Darkness to the Light.) It is often used in prosperity meditations. It is also used for protection and answered prayers.

Posture: Sit with a straight spine in Easy Pose or in a chair with your back straight.

Focus: None specified.

Mantra: Chant the Kundalini Bhakti Mantra:

Adi Shakti, Adi Shakti, Adi Shakti, Namo, Namo

I bow to the Primal Power,

Sarab Shakti, Sarab Shakti, Sarab Shakti, Namo, Namo

I bow to the all encompassing Power and Energy,

Prithum Bhagvatee, Prithum Bhagvatee, Prithum Bhagvatee, Namo, Namo

I bow to that through which God creates,

Kundalini Maat Shakti, Kundalini Maat Shakti, Namo, Namo, Namo, Namo.

I bow to the creative power of the kundalini, the Divine Mother Power.

Mudra: Place the hands before the heart center with the forearms parallel to the floor. Both palms are facing down, with the left palm above the right palm and 2-3 inches separating the palms.

Time: None specified.

End: None specified. Inhale, suspend the breath for 10 seconds, exhale and relax the posture.

Comments: This mantra invokes the primary Creative Power which is manifest in the feminine. It calls upon the Mother Power. It will help you to be free of the insecurities which block freedom of action. By meditating on this mantra you can obtain a deeper understanding of the constant interplay between the manifest and the unmanifest qualities of the cosmos and consciousness.

Posture: Easy Pose or sit in a chair with both feet flat on the floor.

Mantra: Sa Ta Na Ma in the Kirtan Kriya melody.

Meaning of Mantra: Sa = Infinity; Ta = Birth; Na = Death; Ma = Re-birth.

Mudra: Slightly cup your left hand and hold it over your left ear. Hold the left arm up in front of you so that the upper arm is parallel to the ground.

Extend your right arm straight out to your side. Bend it so that your fist is by your ear with the hand in conch mudra (fingers closed down into the palm simulating the look of a conch shell). (See drawing in ‘Survival Kit’ manual.)

Eye Focus: Tip of the nose.

Time: 11-31 minutes.

Comments: The magnetic relationship of the 2 hemispheres of the brain is readjusted with this meditation.

Center yourself with three deep inhalations and exhalations (or by chanting Ong Namo Guru Dev Namo).

Posture: Sit in any meditative posture, i.e., Easy Pose or in a chair with a straight spine with a light neck lock (Jalandhar Bandh).

Focus: Focus on the tip of the nose.

Breath: Inhale in 8 equal parts. Completely exhale in 8 equal parts.

Mantra: There is no mantra with this meditation, however, during group practice the leader can call out SA TA NA MA, SA TA NA MA...to establish the rhythm and power of the 8-stroke inhalation and exhalation.

Mudra: Raise the forearms up and in toward each other until the backs of the hands meet at the level of the heart, fingers pointing toward the floor. Fold the thumbs across the palms until the tip of the thumb of each hand rests at the base of the ring finger. Firmly press the backs of the hands together in the area of the knuckles. Keep the arms comfortable and relaxed and the elbows as loose as possible.

Time: Begin with 11 minutes. When you feel competent, increase to 22 minutes. Later, increase to 31 minutes.

End: Inhale deeply, hold your breath for 5 to 10 seconds and relax.

Comments: The mudra of this meditation brings about a dormant state of energy so that you can either prevent burnout or recuperate. The posture keeps your magnetic field concentrated within itself.

Posture: Sit in easy pose or in a chair with a straight spine with a light neck lock (Jalandhar Bandh).

Focus: The eyes are closed.

Mantra:

Ajai Alai Unconquerable, Deathless

Abhai Abai Fearless, Sinless

Abhoo Ajoo Birthless, Free from the Cycle of Birth and Death

Anaas Akaas Indestructible, Omnipresent

Agunj Abunj Unbreakable, Indestructible

Aluck Abhuck Incomprehensible, In need of no sustenance

Akaal Dayaal Immortal, Merciful

Alake Abhake Countless, Garbless

Anaam Akaam Nameless, Desireless

Agaahaa Adhaahaa Bottomless, Endless

Anaatay Paramaatay Masterless, Supreme

Ajonee Amonee Without birth or death, the Speaker in all Beings

Naraagay Narangay Without attachment, Without color

Naroopay Naraykay Without form, Without destiny

Akaramang Abharamang Without deed, Without superstition

Aganjah Alaykhay Imperishable, Indeterminable.

Mudra: Place the hands, palms up, in front of the diaphragm with the left wrist underneath the right wrist.

Time: Continue for 62 minutes.

End: Inhale very deeply, exhale. Inhale again very deeply, expand your shoulders as well as your chest. Exhale. Inhale deeply again, expanding your body and relax.

Comments: Ajai Alai (Ik Acharee Chand) is a uni-mantra, i.e., one that mega-multiplies. Chant exactly as you would if being recorded. If you don’t have a CD with the music, chant the words rhythmically.

Yogi Bhajan taught this meditation on October 4, 2001. He said, “There are certain principles of life which have to be learned. To have the strength to live those principles, try this kriya.”

Posture: Sitting calmly in any comfortable position, i.e., Easy Pose or in a chair with a straight spine with a light neck lock (Jalandhar Bandh).

Focus: The eyes are closed, looking upwards into the third eye point.

Breath: The breath will come naturally.

Mantra: Har Haray Haree, Wahay Guru (translated as “The Creative aspect of God, God projected out, God in Action, WOW! The indescribable joy of going from the darkness to the light.)

In a soft monotone, recite out loud each of the sounds at each Chakra starting at the navel point and working up to the crown of the head. Chant “Har” and concentrate mentally at the belly button. Chant “Haray” and concentrate mentally at the heart center (sternum). Chant “Haree” and concentrate mentally at your throat center. Chant “Wahay” and concentrate mentally at your brow center (mid-point between your eyebrows). Chant “Guru” and mentally concentrate at the top center of the head.

Mudra: Your hands can be folded in your lap or in Gyan Mudra.

Time: 3 to 31 minutes.

End: Inhale deeply and stretch the arms overhead. Then shake the hands vigorously.

Comments: Yogi Bhajan has given this meditation as an antidote to stress. The ‘r’ in the first three words of the mantra almost sounds like a ‘d.’ You flick your tongue up to the roof of the mouth. This is also true of the sound ‘r’ in Guru.

(Yoga for Prosperity, Siri Kirpaul Kaur Khalsa, p. 67)

Posture: As specified in Yoga for Prosperity: Sit in Easy Pose with a straight spine or sit in a chair with your feet flat on the floor. In either of these positions, relax the upper arms by the sides and bring the hands up to the level of the heart. Interlace the fingers and the grip tighter than normal.

Focus: As specified in Yoga for Prosperity, focus on the tip of the nose.

Breath: The breath will come naturally.

Mantra:

Ardas Bahee, Amar Das Guru

Amar Das Guru, Ardas Bahee

Ram Das Guru

Ram Das Guru

Ram Das Guru

Sachee Sahee

Meaning of Mantra: The prayer has been made through Guru Amar Das. Guru Ram Das has manifested it.

Mudra: As stated above, relax the upper arms by the sides and bring the hands up to the level of the heart. Interlace the fingers and the grip tighter than normal.

Time: Yoga for Prosperity says, “the time is open.” So, use whatever time is on the CD you select to chant along. Or chant for 3, 7, 11, 22 or 31 minutes as you would for any other Kundalini Yoga meditation.

Comments: “Guru” is that which directs one from (“gu-”) darkness to (“ru”) light; from ignorance to the experience of one’s infinite nature. The Ardaas Bahee mantra may be translated, “The prayer that has been made to Guru Amar Das is guaranteed by Guru Ram Das.” This is the mantra for answered prayers. This is also a good meditation for avoiding getting caught up in the ego’s games. Practicing this meditation helps you consciously connect with your soul and grants the experience of peace and prosperity.

Guru Amar Das is the third of the Sikh Gurus. He lived from 1479 to 1754. He is said to embody generosity and equality. Guru Ram Das, his son-in-law, is the fourth of the Sikh Gurus. He lived from 1534 until 1581. He is said to embody humility, loving service and compassion.

“Ram” means “servant of the Lord.” If you ask something of Guru Ram Das he has to bring it to God for you. Give your worries to Guru Ram Das and let him take them to God. The God that rotates the earth can certainly take care of your problems!

“Normally there is no power in the human but the power of prayer. And to do prayer, you have to put your mind and body together and then pray from the soul. Ardas Bahee is a mantra prayer. If you sing it, your mind, body and soul automatically combine and without saying what you want, the need of the life is adjusted. That is the beauty of this prayer.”--Yogi Bhajan

PART ONE

• Posture: Sit in easy pose or in a chair with your spine straight. Place the arms out straight, at 30 degrees from the sides, in a line with the thighs.

• Focus: The eyes are closed and focused at the third eye point.

• Breath: The breath will come automatically.

• Mantra: This meditation is done without a mantra.

• Mudra: Right hand: palm facing forward, keep index and middle finger still and straight, bending the ring and little fingers into the palm, held by your thumb. Your arm and the extended fingers remain straight and rigid, and do not move through the meditation. (Imagine you are shooting a derringer.) Left hand: keep your elbow straight with palm facing the floor. Move your left arm rapidly up and down, about 9 inches total.

• Time: 11 minutes.

• End: Inhale, solidify the body, and, keeping the attention at the third-eye point, tense every muscle to rebuild the body. Hold 30 seconds and exhale. Immediately inhale and hold 20 seconds. The last time, rapidly exhale, inhale and hold 5 seconds, exhale and relax.

PART TWO

• Posture: Sit in Easy Pose or in a chair with your spine straight.

• Focus: The eyes are closed and focused at the third eye point.

• Breath: Inhale through the nose and press the hands together so hard that the hands, arms and rib cage begin to shake. Hold 15 seconds and relax.

• Mantra: This meditation is done without a mantra.

• Mudra: Lock palm over palm, with right palm facing body, fingers overlapping the back of the opposite hand at the heart center.

• Time: Repeat 3 times.

• End: Inhale, hold your breath for 10 seconds without pressing the hands together, exhale and relax.

General Comments: This is a very precious meditation. It balances the three activating powers, the three nervous systems of the body; parasympathetic, sympathetic and voluntary. These are very important and must be in balance.

Do this meditation so you will never be in pain. It will slowly and steadily build very strong, steel-like stamina in you. You’ll think better, act better and be more intuitive. This exercise is for the spine, which controls the nervous system. It will balance every cell in your body.

Part One Comments: If you get cramps during this exercise, your calcium is off. You can take a calcium / magnesium supplement for one month. If you get tired, your magnesium is out of balance. You can take a calcium / magnesium supplement for one month. If the arms hurt, your potassium is out of balance. You can eat 2 bananas, which have high potassium. If your lower back hurts and you are a woman, menstruation is impaired. Eat more soy products, which contain isoflavones. If your lower back hurts and you are a man, you may be on the verge of urological problems. In this case, you should see a urologist. If your head hurts, it means the flow of blood to your head is obstructed and your nutrition is not right.

Part Two Comments: This exercise brings the navel area into balance and recharges all the pranic areas and the immune system of the body. It will put you into a deep meditative state, even if done for only a few minutes.

Posture: Sit in Easy Pose. Keep the spine straight spine and apply neck lock.

Focus: Look past the tip of the nose toward the ground.

Breath: Make the breath long, slow and meditative.

Mantra: The mantra is the breath itself.

Mudra: Put both hands in Gyan Mudra (pad of the index finger touches the pad of the thumb). Bring the sides of the hands together along the edge of the palms and the little fingers. Palms face up. Slip the ring fingers in back of the little fingers. Connect the sides of the first segment of the ring fingers with each other. Then slip the middle fingers behind the ring fingers and do the same. There is no gap between the ring fingers and the middle fingers. The result is a beautiful mudra with the fingers forming a cascade of three mountain peaks. Keep all the fingers in place and raise the hands in front of the solar plexus. Adjust the height so that you see at the tips of the fingers as you look straight down over the tip of the nose. The eyes, nose tip and ring finger tips form a straight line.

Keep the eyes open and do not blink. Make the breath long, slow and meditative. Watch the mudra as it impacts your perception and adjusts the brain.

Time: Continue for 11-31 minutes.

End: Inhale deeply, roll the eyes up, hold for 10-30 seconds and relax.

Comments: Great patience is needed to choose wisely in life. We are propelled by impulses. We are tossed by thoughts and by streams of desires. When we act and create from the core of our being, when our actions are authentic and conscious, we show our caliber and pulse.

The pulse is the projection of the concentrated life force to create the pure essence of what we are. As pulse and impulse are balanced in your mind, you gain the ability to distinguish the pulse and impulse in any object.

You can open communication with the reality of the object. Just imagine talking to a person. It is an art and science to communicate with them and find out their real feelings and deepest commitments. Often the person does not know their own feelings.

This traatik meditation lets you see the reality of the person and gives you the mental caliber to create from your pulse instead of your impulse.

Posture: Sit in Easy Pose with a straight spine or in a chair with your feet flat on the floor.

Eye Focus: Look at the tip of the nose.

Breath: The breath will come naturally. Pull in the navel slightly with each Har.

Mantra:

Har Har Har Har Gobinday

Har Har Har Har Mukunday

Har Har Har Har Udaaray

Har Har Har Har Apaaray

Har Har Har Har Hariang

Har Har Har Har Kariang

Har Har Har Har Nirnamay

Har Har Har Har Akaamay

Meaning of Mantra: Har is one of the aspects of God — the Creative Infinity. The other words are translated respectively, Sustainer, Liberator, Enlightener, Infinite, Destroyer, Creator, Nameless, Desireless.

Mudra: The mudra varies according to the outcome. For releasing obstacles and enhancing intuition, use Gyan Mudra with the flat part of the thumb and index finger touching. For enhancing the qualities of purity, patience and piety, use Shuni Mudra with the flat part of the thumb and middle finger touching. For improving health and vitality use Surya Mudra with the flat part of the thumb and ring finger touching. For experiencing wealth, prosperity and friendship, use Buddhi Mudra, with the thumb and the nail tip of the little finger touching.

Time: Continue for 11 or 31 minutes.

End: Inhale, hold ten seconds, then exhale and relax.

Comments: The mantra, Gobinday, Mukunday, Udaaray, Apaary, Hariang, Kariang, Nirnamay, Akaamay, is noted for the capacity to break through deep-seated blocks. Combined with Har, the creative, green aspect of God, this mantra is frequently used as a prosperity meditation. Remember to pull in the navel slightly with each Har and to touch the tongue to the upper palate just above the teeth to make the r sound. Make no excuses for your desire to be prosperous; it is a divine desire that should be given divine expression. — Yogi Bhajan. You may chant along with one of the many tapes or CDs from 3HO that have this mantra available…or chant a cappella.

“Practice this posture with the most exalted mantra and experience the ownership of a more expanded,prosperous existence…” --Yogi Bhajan

Posture: Easy Pose

Chant: “Ek Ackhari Chand” (“Ajai Alai” by Guru Shabd Singh and Nirinjan Kaur.) Sing from the navel. Sit straight in Easy Pose. Hold your hands in Sarab Gyan Mudra in front of the heart center - the fingers are interlocked with the index fingers pointing up and thumbs crossed. The elbows are relaxed. Continue for 31 minutes.

Eyes: Eyes are one-tenth open and focused the tip of the nose

Time: Continue for 31 minutes.

To End: Inhale deeply, hold the breath while stretching the arms up and maintaining the hand position. Continuing to stretch, exhale. Repeat 2 times and relax.

Mantra: “Ek Ackhari Chand” from Jaap Sahib. Transliteration and Translation (from Psyche of the Soul):

Ajai Alai - - - Invincible. Indestructible

Abhai Abai - - - Fearless. Unchanging

Abhoo Ajoo - - - Unformed. Unborn

Anaas Akaas - - - Imperishable. Etheric

Aganj Abhanj - - - Unbreakable. Impenetrable

Alakkh Abhakkh - - - Unseen. Unaffected

Akaal Dy-aal - - - Undying. Merciful

Alaykh Abhaykh - - - Indescribable. Uncostumed

Anaam Akaam - - - Nameless. Desireless

Agaah Adhaah - - - Unfathomable. Incorruptible

Anaa-thay Pramaa-thay - - - Unmastered. Destroyer

Ajonee Amonee - - - Beyond birth. Beyond silence

Na Raagay Na Rangay - - - Beyond love. Beyond color

Na Roopay Na Raykhay - - - Beyond form. Beyond shape

Akarmang Abharmang - - - Beyond karma. Beyond doubt

Aganjay Alaykhay - - - Unconquerable. Indescribable

Comments: This mudra brings a sense of self-containment because the hands are interlocked at the heart chakra. It evokes the expansion from the planet Jupiter, the pointer finger. Practice this posture with this most exalted mantra and experience the ownership of a more expanded, prosperous existence. The qualities of God listed above will manifest within your own psyche.

Posture: Sit in easy pose or in a chair with a straight spine with a light neck lock (Jalandhar Bandh).

Focus: The eyes are closed. Concentrate on your spine.

Breath: The breath will come naturally.

Mantra and Mudra: Extend your Jupiter (index) fingers on both hands. Lock the other fingers down with your thumbs. Time your movements with the tape Sat Nam Wahe Guru #2 by Jagjit Singh.

Touch your Jupiter fingers to the floor on either side of you when the ragi chants “Sat.”

Touch your Jupiter fingers together in front of your chin the ragi chants “Nam.”

Touch your Jupiter fingers to the floor on either side of you when the ragi chants “Sat.”

Touch your Jupiter fingers together in front of your chin when the ragi chants “Nam.”

Touch your Jupiter fingers to the floor on either side of you when the ragi chants “Wah-hay.”

Touch your Jupiter fingers together in front of your chin when the ragi chants “Guroo.”

Touch your Jupiter fingers together on either side of you when the ragi chants “Wah-hay.”

Touch your Jupiter fingers together in front of your chin when the ragi chants “Guruoo.”

Time: Continue for 3 minutes.

End: Inhale deeply, hold the breath for 10 seconds, exhale and relax.

Comments: Yogi Bhajan first taught this meditation on January 31, 1996.

“Sat Nam Wahe Guru” is a Jupiter mantra. The most graceful power and knowledge come from Jupiter. Jupiter controls the medulla oblongata, the neurological center of the brain and the three rings of the brain stem.

When you are very tense, please do this and you will become calm, quiet, peaceful and tranquil. If you get a headache doing this exercise, it may mean that you have poor circulation. If you miss when you try to touch your fingers, it means you are not concentrating.

“Yoga is a science of reality and an experiential proof of the sacredness of life.”

--Yogi Bhajan

Posture: Sit in easy pose or in a chair with a straight spine with a light neck lock (Jalandhar Bandh).

Focus: The eyes are looking into the cup that you’ve made with your hands.

Breath: Inhale deeply through the nose. Exhale completely in a long, dry, spitting motion through puckered lips. Spit the desire into the cup!

Mantra: Meditate on a single, strong desire.

Mudra: Make a cup of the hands with the right hand on top of the left and the fingers crossing each other. Relax the upper arms by the sides and place this mudra at the level of your heart.

Time: Continue for 11 minutes.

End: Inhale, hold briefly, exhale and relax.

Comments: This particular meditation is designed for those times when you want something so badly you are making it impossible to manifest. It can be any kind of desire from the sublime to the ridiculous. Practicing this meditation calms the desire so it can manifest. Note that this meditation is similar to the “Meditation to Eliminate Negative Thoughts.” This meditation is best as an occasional practice, not as a long term one.

(The following notes are taken from Kundalini Meditation Manual for Intermediate Students, p. 28)

There is a whole technology and science of self-hypnosis that can change the pattern of thought flow in a person. A desire is an energy pattern. Some desires stay with us a long time and are not just physiological needs. We may have a desire for money or red sweaters or sitting on flag poles or for enlightenment. Whatever the desire is, it needs to manifest or transform on some level of your being. Until it does, it is maintained by a self-hypnosis pattern.

This meditation works on the pranic energy in the aura and changes a particular area of the brain. The brain area is called the “conflict personality area.” It is located at the 1/3, 2/3 point — one third of the way up from the base of the skull and two thirds of the way back from the hairline. At this place, there is a place under the solar centers that can work out and manifest the desires. Yogi Bhajan said that there are blocks of desire in the personality which are “itchy” and persistent and “they sit in the heart of the person. But if you put the hand in the heart, you will never find them. They are in the 1/3, 2/3 area of the brain.”

This posture is called “Beggar’s Posture.” The meditation is the technology to deal with desire. It is a trance-like meditation once you master it. It removes the block of too much desire so you can manifest yourself.

I have no body,

I have no mind,

I have no spirit.

I’m just the Breath of God,

the Breath of Life,

Breath of Life,

Breath of God.

Breath of Life

I have no body,

I have no mind,

I have no spirit.

I’m just the Breath of God,

the Breath of Life,

Breath of Life,

Breath of God.

Center yourself with three deep inhalations and exhalations (or by chanting Ong Namo Guru Dev Namo).

Posture: Sit in any meditative posture, i.e., Easy Pose or in a chair with a straight spine with a light neck lock (Jalandhar Bandh).

Focus: The eyes are closed, looking upwards into the third eye point.

Breath: The breath is combined with the movement of the hands. Inhale in 5 strokes through the nose and exhale in 5 strokes through the mouth. Each stroke of breath is one clapping motion. Do not break the rhythm of the movement and breath.

Mantra: There is no mantra with this meditation.

Mudra: Your elbows are bent and your forearms and hands are relaxed and in a clapping position. Your hands move in and out like you are clapping but they do not touch. Stop the inward motion when the hands are about 6 to 8 inches apart. Move slowly and rhythmically. Concentrate on the energy that you can feel between the palms of your hands.

Time: 16 ½ minutes.

End: Inhale deeply, hold your breath for 20 seconds as you press your hands against your face as hard as you can. Exhale. Inhale deeply, hold your breath for 20 seconds as you strongly press your hands against your heart center. Exhale. Inhale deeply, hold your breath for 20 seconds as you press your hands against your navel point. Exhale and relax.

Comments: This is magnetic energy therapy. The energy connection between the hands must not be broken. This exercise triggers the command center to wake up the immune system.

Do this meditation every day for 11 minutes and it will put all the chakras in rhythm.

“The Breath of Ten is a complete breath along the line of Breath of Fire.

It can give you a disease-free body, a clear, meditative mind and

develop your intuition, but it requires practice.”

--Yogi Bhajan

PART ONE:

• Posture: Sit straight in a cross-legged position. Arch the arms up over your head. Point the index fingers towards each other, 1/2 inch apart, and hold the other fingers with the thumbs.

• Eye Focus: Tip of the nose.

• Breath: Breath of Fire, powerfully applying your diaphragm. Recharge yourself, burn the karma from incarnations and incarnations.

• Time: Continue for 3 minutes.

PART TWO:

• Maintain the posture. Chant loud and clear from the navel Wah-hay Guroo, Wah-hay Jeeo by Sangeet Kaur and Harjinder Singh (from Raga Sadhana CD). Bring the heavens on earth. Release your ancestral karma. Give yourself a chance. Open up the navel. Call on the Creator from the third chakra. Invoke the cosmic energy. Continue for 8 minutes (for the last few seconds chant powerfully).

• End: Inhale deeply and suspend the breath. Make the entire fiber of your body like steel. Get rid of all disease, now and in the future. Create the magnetic field. Become a living rock. Cannon Fire. Exhale. Repeat 2 more times. Relax.

Posture: Sit in rock pose facing your partner.

Focus: The eyes are open, gazing at your partner (or, gazing at your partner’s third eye point).

Breath: The breath will come naturally.

Mantra:

Ra Ra Ra Ra

Ma Ma Ma Ma

RaMa RaMa RaMa RaMa

Sa Ta Na Ma.

Mudra: Take your partner’s hands. On Ra Ra Ra Ra push your left hand forward and your partner’s right hand back. Simultaneously, your right hand goes back and your partner’s left hand goes forward.

On Ma Ma Ma Ma bring your left hand (and your partner’s right hand up) while simultaneously bringing your right hand down (and your partner’s left hand down).

On RaMa cross your right wrist over your left wrist in front of your body while simultaneously crossing your partner’s left wrist over his/her right wrist. On the second RaMa swing your clasped arms open. On the third RaMa again cross wrists (this time your left over right) and on the fourth RaMa again swing your clasped arms open.

On Sa touch the sides of the hands next to the Jupiter fingers (the sides of your hands just above the thumbs) in front of your body and Ta touch the same area above your head. Repeat the movements on Na and Ma.

Time: 7 minutes or longer.

End: Inhale deeply, suspend your breath for 5-10 seconds, exhale and relax.

Comments: Ra Ma or Sun/Moon is the balance of the play of polarity that brings you to a place of neutrality and wisdom. Sa Ta Na Ma is the continuous cycle of infinity, birth, death and rebirth. The mantra helps you keep a balance in the play of life to exalt the true You in you that is beyond all polarity and duality. The movements may be done either alone or in couples to express this continuous play, or, leela, of life that swings us out and in, up and down, inside and outside and all around.