Aad Naad Kriya

Posture & Mudra: Sit with a straight spine in Easy Pose. Interlock the fingers with the right index finger on top of the left index finger. The heels of the hands are joined and the thumbs are together and stretched back so that they point straight up. Relax the arms down with the elbows bent. The forearms are pulled up and in toward the chest until the hands are positioned in front of the chest between the solar plexus and the heart. Keep the thumbs stretched back. Breath: Deeply inhale. Completely exhale as the mantra is chanted once. Eyes: Closed. Mantra: Chant the following mantra as the breath is completely exhaled: RAA RAA RAA RAA MAA MAA MAA MAA SAA SAA SAA SAT HAREE HAR HAREE HAR Time: Continue for 11 minutes To End: end with a deep inhale, suspend the breath at least 15 seconds. Exhale through the mouth. Repeat 3times. When practicing this meditation at home, you can extend the time to 31 or 62 minutes, or longer. Yogi Bhajan • April 23, 1978

 AadNaad KriyaTemplate.pdf [137.02 KB] [admin - 02. June 2012 17:35:38]

 [Top]

Meditation: Self Healing

Self-Healing
May 13, 2000 Espanola, NM

Sit straight in a cross-legged position. Raise the right arm parallel to the ground and bend the elbow so that the hand is in front of your heart, palm facing down. Grasp the back of your neck firmly with the left hand. Eyes are closed. Chant from the navel Raa Maa Daa Saa Saa by Guru Nam Singh (slow version).
Heal yourself. Continue for 11 minutes.
To end, inhale deeply, hold the breath and pull your neck forward with your hand, but without bending the neck—fight it, resist it. Balance with the other hand. Make your whole body totally like steel. Powerfully distribute the energy in every organ, in every fiber of your being. Let every molecule get the energy. Exhale. Repeat 2 more times. Relax.
The grip on the neck should be perfect and the right arm parallel to the floor in absolute balance.

Yoga Set to support sun flare activity

Kundalini Yoga for the Magnetic Field and Heart Center

With much sun flare activity this month, it’s a good idea to focus on keeping the electromagnetic field balanced.

This set works on coordination and repair of the nervous system by stimulating the Heart Center. Your normal feelings of happiness, connection, and wellbeing depend on the balance of your individual psycho-electromagnetic field. If it is strong, your muscles obey the message nerves, and the message nerves give good perception to the brain. Proper maintenance of the nerves depends on the basic elements and hormones in the constitution of the blood. This set will balance the blood.

The best results are always obtained if you practice a set until you master it. If you cannot do the exercises for the full time period, do what you can and slowly build up to it. When you can keep up on all the given times and are in a good posture for each exercise, continue the set each day for 40 days as you master the mental poise and meditation of the full set.

1. Heart Center Opener. Sit in Easy Pose. Hold the arms up at a 60 degree angle with wrists and elbows straight, palms facing up. Begin Breath of Fire for 1 minute. Then inhale, hold the breath and pump the stomach in and out 16 times. Exhale, relax the breath. Continue the cycle for 2 to 3 minutes. This exercise builds the psycho-electromagnetic field. If the elbows bend, the psycho-electromagnetic field will not be strengthened properly. If the exhale after pumping the stomach is rough or gasping, then the magnetic field is very weak.

2. Immediately sit on the heels with arms parallel to the ground at the sides. Let the hands hang limp from the wrists. Begin Breath of Fire for 3 minutes. Inhale, hold, exhale, and relax. The second exercise is for the heart.

3. Stomach Pumps. Sit on the heels. Spread the knees wide apart and lean back 60 degrees from the ground. Support the body with arms straight down in back. Tilt the neck back, inhale, hold the breath, and pump the stomach in and out until the breath can be held no longer. Exhale. Continue for 1 to 2 minutes. Then, tilt the spine back further to 30 degrees and continue the breathing cycle for another 1 to 2 minutes. This stimulates the thyroid, parathyroid and navel center. If you practice these, you will never need cosmetics. A smooth, radiant complexion and a glow in the eyes and face is a natural by-product of this exercise.

4. Ong Sohung. Still sitting on the heels with knees widespread, put the forehead on the ground with arms stretched forward and relaxed, palms together. After 1 minute, begin long deep breathing for 2 minutes. Then for 2 minutes chant:
ONG, ONG, ONG, ONG. SOHUNG, SOHUNG, SOHUNG, SOHUNG
This feeds the newly-constituted blood into the brain cells and moves the spinal fluid. This helps repair the damage to the brain done by drugs like alcohol and marijuana.

5. Life Nerve Stretch. Grab the toes with legs slightly spread. Inhale, exhale and reach down as you lenghten the core of the spine, bending forward from the navel. Head comes down last. Hold for 1 minute. This is for balance.

6. Back Platform. The body is straight with the heels on the ground and the upper portion of the body held up by straight arms. Drop the head back and begin Breath of Fire. Back Platform Walk: After 30 seconds, begin to “waIk” with the legs wider apart until they are spread wide. Walk them back together again and continue “walking” while doing Breath of Fire for 30 more seconds. Inhale, exhale and move immediately into a front stretch holding the toes for 1 minute. Relax on the back for 3 minutes. This is for the thyroid, lower back, and heart.

7. Maha Mudra. Sit on the left heel, stretch the right leg forward and grab the right big toe with the right middle and index fingers, thumb pressing the big toenail. Pulling back on the toe, grab the foot with the left hand. Keep the chin tucked into the chest, spine straight, and eyes fixed on the big toe. Inhale deeply. Exhale and hold the breath out for 8 seconds keeping mulbandh and Diaphragm Lock tightly pulled. Inhale. Continue for 3 minutes. Relax for 5 minutes on the back. Maha Mudra is called “the great seal of yoga.” Its effects fill pages. This exercise can be practiced by itself.

8. Alternate Leg Lifts. Lie on the back. Stretch the arms overhead on the ground. Raise the left leg 90 degrees and begin Breath of Fire for 1 minute. Switch to the right leg for 1 minute, continuing Breath of Fire. Then raise both legs 12 inches only and keep up the Breath of Fire for 1 more minute. Relax for 2 minutes. This balances prana and apana.

9. Shoulder Stand. Slowly come into Shoulder Stand. Spread the legs wide and begin Breath of Fire for 3 minutes. Relax on the back for 3 minutes. This is for the thyroid gland.

10. Alternate Head & Leg Lifts. Lie on the back. Inhale and lift both legs six inches. Arms should be straight up from the shoulders with the palms facing in. On the exhale let both legs down and bring the head up pressing the chin on the chest. Continue 3 minutes with long deep breathing. Relax 2 minutes. This is for the Heart Center.

11. Neck Rolls. Sit in Easy Pose and hold opposite elbows across the chest. Roll the head in a slow figure 8 for 30 seconds in one direction, then 30 seconds in the other direction. Then inhale deeply, and bend forward to the ground. Exhale and rise up as fast as possible. Rise up and down 10 times. This is for the Heart Center.

12. Meditate by chanting: GOD & ME, ME & GOD, ARE ONE.

© The Teachings of Yogi Bhajan 2003
From The Aquarian Teacher KRI International Kundalini Yoga Teacher Training Level One Instructor Yoga Manual

Hari Shabad Meditation eliminates negativity and brings positivity

HARI  SHABAD MEDITATIONTaught by Siri Singh Sahib Bhai Sahib Harbhajan Singh Khalsa Yogiji

General Position:
Sit in easy pose with a straight spine. Pull the chin in and push the chest out.
Arms and Hands:
Relax the arms down with the elbows bent nd the forearms raised up from the sides of the body until they slant away from each side of the body at about a 30' de­gree angle. Point the palms foreward and touch the Saturn or middle fingertip of each hand to its respective thumb tip. Leave the remaining fingers pointing up.
Legs:
Sit with the legs crossed or in a chair with the weight of both feet equally distri­buted on the floor.
Breath:
Deeply inhale and completely exhale as the mantra is chanted.
Eyes:
The eyes are l/10th open.
Mantra:
Chant the following mantra three times as the breath is completely exhaled.

SAT NAAM HAREEE NAAM HAREE NAAM HAREE HAREE NAAM SAT NAAM SAT NAAM HAREE.

After the designated time is completed remain in the same body position and chant

SA-A-A-A-A-A-AT NAAM

Continue for a period of time. Then begin chanting

GURU GURU WAHE GURU, GURU RAM DAS GURU

three times per breath. Chant in a monotone very forcefully, stressing the first syllable of each word.
Length of time:
Chant the first mantra for 31 minutes. Then chant the next mantras for as long as desired.
Comments: 
Pulling the chin in and pushing the chest out creates an equalibrium and prevents freaking out while meditating. The meditation "eliminates negativity, brings posi-tivity, arouses the spirit to blossom," and when long SAT NAAM is done with it, it makes a combination that "has nothing parallel and equal to it." "HAREE" is the creative energy of God.  "SAT NAAM" explodes it.  It is of hegher potency and multiplies the power of "HAREE" millions of times.  If the third mantra is properly chanted, it will bring up the kundalini.  If a person can learn and chant all 3 mantras, "how dumb and unfortunate and condemned from the heavens he may be, he will recuperate 10 times."

Hari Shabad Meditation

HARI  SHABAD MEDITATIONTaught by Siri Singh Sahib Bhai Sahib Harbhajan Singh Khalsa Yogiji

General Position:
Sit in easy pose with a straight spine. Pull the chin in and push the chest out.
Arms and Hands:
Relax the arms down with the elbows bent nd the forearms raised up from the sides of the body until they slant away from each side of the body at about a 30' de­gree angle. Point the palms foreward and touch the Saturn or middle fingertip of each hand to its respective thumb tip. Leave the remaining fingers pointing up.
Legs:
Sit with the legs crossed or in a chair with the weight of both feet equally distri­buted on the floor.
Breath:
Deeply inhale and completely exhale as the mantra is chanted.
Eyes:
The eyes are l/10th open.
Mantra:
Chant the following mantra three times as the breath is completely exhaled.

SAT NAAM HAREEE NAAM HAREE NAAM HAREE HAREE NAAM SAT NAAM SAT NAAM HAREE.

After the designated time is completed remain in the same body position and chant

SA-A-A-A-A-A-AT NAAM

Continue for a period of time. Then begin chanting

GURU GURU WAHE GURU, GURU RAM DAS GURU

three times per breath. Chant in a monotone very forcefully, stressing the first syllable of each word.
Length of time:
Chant the first mantra for 31 minutes. Then chant the next mantras for as long as desired.
Comments: 
Pulling the chin in and pushing the chest out creates an equalibrium and prevents freaking out while meditating. The meditation "eliminates negativity, brings posi-tivity, arouses the spirit to blossom," and when long SAT NAAM is done with it, it makes a combination that "has nothing parallel and equal to it." "HAREE" is the creative energy of God.  "SAT NAAM" explodes it.  It is of hegher potency and multiplies the power of "HAREE" millions of times.  If the third mantra is properly chanted, it will bring up the kundalini.  If a person can learn and chant all 3 mantras, "how dumb and unfortunate and condemned from the heavens he may be, he will recuperate 10 times."

Self Healing

Self-Healing
May 13, 2000 Espanola, NM

Sit straight in a cross-legged position. Raise the right arm parallel to the ground and bend the elbow so that the hand is in front of your heart, palm facing down. Grasp the back of your neck firmly with the left hand. Eyes are closed. Chant from the navel Raa Maa Daa Saa Saa by Guru Nam Singh (slow version).
Heal yourself. Continue for 11 minutes.
To end, inhale deeply, hold the breath and pull your neck forward with your hand, but without bending the neck—fight it, resist it. Balance with the other hand. Make your whole body totally like steel. Powerfully distribute the energy in every organ, in every fiber of your being. Let every molecule get the energy. Exhale. Repeat 2 more times. Relax.
The grip on the neck should be perfect and the right arm parallel to the floor in absolute balance.

Meditation for Intuitive Speaking

Meditation for Intuitive Speaking

POSTURE & MUDRA: Sit in Easy Pose. Place your fingertips on the heart center with the finger nails touching. All four fingers touch the heart center gently. The thumbs extend upward. The fingers curve naturally into the heart center. The eyes are focused at the tip of the nose.
MANTRA: Chant the mantra HAR at the pace of one per second along with the Tantric Har Tape. The Navel Point pumps automatically with this sound. a) Chant 3 minutes out loud b) Then whisper with it for 4minutes. c) Then do it silently. Pump the navel and feel the sound at the heart center for 5minutes. d) Then extend the arms up with fingers spread widely and chant to distribute the energy for 90 seconds.
TO END: Inhale very deeply, make fists of your hands and press them on your chest hard. Exhale, inhale deeply again, press the fists on the Navel Point. Hold as long as you can. Exhale, Inhale and make the fists next to the shoulders. Hold. Consolidate yourself and then relax.
COMMENTS: If you just listen to the sound and feel yourself say it you will enter a meditative twilight zone. Go past that by feeling the sound in the fingertips and then the entire ribcage and then the entire body. Hear the subtle energy of the sound. There are six creative sounds that create our world: Har Haray Haree Wha-Hay Guru. Listen to the sound of Haras a creative, qualified word expressed by your being and the Being of All.