KUNDALINI MEDITATION MANUAL FOR INTERMEDIATE STUDENTS MEDIATATION FOR: RELAXATION CREATIVITY GUIDANCE FROM THE TEACHINGS OF YOGI BHAANINTRODUCTION ‘Tis special KUNDALINI MEDITATION MANUAL FOR INTERMEDIATE STUDENTS rine eee Ss wolume fs priceless Inthe amount of information andthe variety of trations and exercises a given by Yogl Bhajan, master of Kundalini Yoga, the yous of Maca one ig intended for vee by all isterestod ctudents of Kundalini Yous, Its pate mene tS requedrelerence text ina class, tneeds tobe supplomented by ateach- Lay Goede Thislssue explains etal basis thal tave Deen overlooked or forgotten Sie ae etadenta ales includes & selection of teachings ranging rom the eles each Peer 409 through 197 I you seriously practice eachkriya or meeitation for 40 cay, would takeover four years to complete the sachanal “This volume is ediceted to our guide and teacher, Yoo! Balan, towhom we are grat tultortne chance to spread such beautiful and powerful eachings. Muknia Singh Sahib Gurucharan Singh KrstsaKUNDALINI RESEARCH INST! TABLE OF CONTENTS Introduction to Kundalin Yoga... 7 Manabangha.soveees+ss wn Toe Navel Point. 22 “The Navel Center and elimina abhi Kriya: For Digestion. Nabi kiya. on) “Transforming tne Lower Tangle tothe Higher Triangle... ‘Breath Pusfication andthe Navel EnergY...-2:000 Breath of Fis.. cect 2 ‘Fares Macitations forthe Hear Genter o0-sssscecssee Beggar's Meditation .. Ce Eliminating Thoughts you Disk. Meditation for SeltAcsessment..... cc... Meditation lato Being... Mesitation of Change. Meditation for Guidance... ‘Shor Kriya to See Inner Beauty. Smiling Buda Kriya... ‘Meditation for Balance inthe Cccurnvent Fore. Meditation forthe OWvine Shield... Meditation for Innerand Outer Vision. Personality, Nerves, and Perception. Huncani Meditation Meditation onthe White Swen. Deep Mecitatlon into Thoughtiessness.....-...u7 Meditation for Creativity with Go. ae Meditation forthe Sunrise... Dosi Astrapad Jap... Meditation on Rama... ‘Shabad Kriya... Karem Shambavi Mudra Meditation. ..c.cceccte Movement Relaxation -..-.+..+ Meditation to Transcend indvidval Consciousness and Anger. .+---- 58 ‘Ant-Depression and Brain Synchrony Meditation. se ‘Two Pranayams to Balance Mental Energy... Css UngaltPranayar..... eeeeeeeenece Css Raja Yoga Meditation for Tapa vwvevevvescsss ss Pwo Meditations for Opening the Higher Genter. ...0..ccscisevvvsve00 80 Wa Guru Kiya sconnceeeeeressssesss 7 ct Wha Guns Meditation. vvevsere=~ SUNT es Meditation for Self Stimulation into Ecstasy 4 Meditation onthe Lite Gurren of your Heart Unto infinity. -vvveeeeas 85 Meditation and Selt-elianes 6 Index ceoeeeeee eo[AN INTRODUCTION TO KUNDALINI YOGA a From Lectures a Conversions by You Bhajan 1959) ‘nove ezognize, withthe Besing of my Mase, navies pomble tobe heathy, be heppy, and to be holy wile ving inthe society: But you mum hove energy so that your dead computes may tiv {nd pte on the signa to you and may compute al hat you want too in the zoiey. We call this “hurgy, in te olden selance, the Kundalini, which fs been blocked in Muladhara, the lower ofa chakras or lowes. “These are ll imaginary thing Great bg books have been written on them and these books also Isled me fr many years. Stil eared about, Soda these chakrt (orcs 2s we eal them in English, have put ut in so many eteles that we do pot come out of and we reach nowhere. There Ba wey we shuld at our comouter to bein rect onal with Him, the Biggest Compute, and all ‘hing must then work automatically. That eannot ‘nore until the Kundalini, he situa nerve, breaks ‘hrough the blockage at the Molachara, ang thus, {Pavel up end esches the stage 20 that ou m=y ove Superconscioumes in Consciousness. "You munt goers the pressure ofthe prana and nix with the apa, and ts, when the two jin {ogether, you generate heat inthe prac canter ‘Wit tiesto te pana, you puta pressure oF {Charge onthe Kundlin, the soul ner, which (hid in three anda hal cles Chanda” mare "be Ear of the air of the beloved,” it doesnot mean {hake or serpent) on Mulaghara. This will awaken itso that may pierce through the imaginary chak- fer and pas utimately throu Jalan Gara {neck locke final blockage i the spine before ‘the every reaches the head Now. me define few wims Pranaisthelife fo of the stom. Apana is elimination or the liminary force, These are two fares, positive and negative, ins whien ate governed by pingaa and ida: tat, tight and lef. When we oi hese two energies ‘Under te power andthe science af Kundalini Yor, vie mix the pron with the apara ang, under that fresue beg the Kundail up. When it passe {hough the central nen ot Sushurman, It reaches “he hgher chakras o lotuses, and thus man cny {ook ito the futre, His paychie power tacts ct tenet He ean know his tral surrouncings a hei ables being, ‘Ar one inhaes the prana deep (down tothe ral pont) ang pulls the apana wth he root eck {up tothe navel point), prana and spans mx athe ravel center, This Known a2 Nahi Chakra 3 the fount verera, Heat i felt during the Kundalini awake ing sod that heat the filament of the Sabo ‘nana or cate spinal channel bang by the jit ingot pan and apana. Below the Nab Chak, the eng leaves the navel and goes othe rectum (or lower canter) and then it iss. This called Re s2rve Channels t relates to your Asval Body. “Fan, tere are six more chakras though which ‘the Kundlins must rise-and wil happen als ‘nce, Once you have aise it that's it. The hard: fr jb ro ep up, to koep the channels ean tnd char. Frem the rect tothe vocal cords known as the sie cord. From the neck to the top of Be head ithe pasag. From the third eye fo the fd tdandis te gold cor. To make the energy isn {hese cords and passages, vou must epay Maralic locks, You must puta pressure. Youle in Cal ‘rial You know how we take the oll out of he round? Puta pressure and the el will come out. Your pin is stirease of energy. 1) Mulabandhs ‘ingeapana, eliminating free to theavel ofa verte, the contra seat oft Kundalini, 2] Die Drag fock takes eto the neck. 3) Neck look ‘Bhasin up all te rest of the way. “The pineal gland or sat ofthe soul, doesnot work when the tenth gate (Cop of the head) ie, ‘Dat ttneplnal wil sere nien the Kundlin Fen comes, your pituitary will cc 35 rae kaeo- ing the mind fom negativity. "Ye, Kundalini known 35 the nerve ofthe 304 “This bt be anakened, Your soul ist be awakens nen sul gee awakened, there rer nothing. Whatels? To the practical esity, those chakras are iagi ey and nothing ele. This Kunci just a Kurd Ti and nothing ee, Is not very important. Then ‘rant and apanat ae just there, Everything set rus, We lack nothing, We use tere terms imply to make the proces lear so we can get on with It invery simple, After getting myst into the dk tess or years together, found bat if | would haveknown on te fis aay that it was so easy, | could Mee seve myst ot of hasle. When | found ak a the Kuni realy ean come up like hi ius amonished, Te wat surprise to me, 1 sai.” “That'll thar ito the Kunalini?" ane mY ater i, "Ye" 'Al i screating the pron inthe cavity 2nd ining it with sana and taking t oven (a8 we sve Sesute tthe ail ang bringing the oil up. This is Kondalini That i. TRO is the greatest truth. Truths bitter | know, so cannot speak all he {fuh; but {peak ingirely and rectly about the ‘euth because | enn speak something beyond ut, hove eae! he truth, and the fact that you cannot breathe by your wil fs the God within (You wich breathes, Without that, you don't rate Xow hat pti breath business? tll you. 1815 17 Snformation forthe medical people. Under te ign vertab, thre ina cavity. We elle the pare Smet. Good? In that prana conte, with the bret ingus tothe tip of the tongue and on to the ida Fingaa which adjus te temperature ofthe Body. Ue breathe pron energy. Pranic energy isthe life {ovee ofthe atom. If fifty years ago | would have ome and talked to you bout atomic energy, YOu ‘rould have sid, "Go away, we don't understand ‘ou. Winen I tlk pranie energy, don't fel that Tiitking someting mystic. It is practical. This pranic energy isthe ite of the atom. We sore ere leghth vertebra down). We know certain tion through whieh we inhala hispanic enersy tnd our pranie center i awakened, The praie =" ter tenpies the prac energy tothe pranic nerve. ‘The prec nerve supplies the prani energy tothe ‘res which are responsible for the beat of she Frond mat ofthe elaphragm. We call ithe "U" ruse becuse ile shaped ike the eter "U". This “y musele ie emponsible for all hs life curren in ‘you wich is sutomatle and beyond your contral You know wha yous do? They create prenic aay seve in that cavity and tus live on that anv. ‘They make that cavity active with certain exercises 2nd thus they know Row to control the pranie egy ‘Sr pranowayu the life creent, That's one part off ‘Tre seond one is apana wich eliminates everyting. Tense connection with the Maladnara chake “at's where tet Kundalini power lies. Sow, when the pranic energy isn you, then the second fortis that you can create it through your body. ‘You ea fel it and make peopte fet it. We teach Joople how todo i Ie ra slentific thing which as nothing fo do with mystis or something wich [can't expisin, Ite 30 simple, itis practical. Thus, Inthe erulation, we tie it co go with the ia coed. "Then we make epic che Mulaghara, Thus we pierce trough that bind or blockage before the Kin. alin’ powers The moment we doit, she has ne op tion but to come up, The moment she comes up, "You stad based. Then you will st; the emputer Vw work, Tha’ all Is eifficlt? There ino saeret about it. In went, tiny days, f you honestly practic t about ‘One hour, wo hour each day, you canbe throvsh with is Thee what |i. “Two autlons: You must practice neck tock. Pull he nec straight in, keeping the spine and neck Shsoutely straight with oo bend ofthe neck. Uf you dd not apy ths loc, the higher flood of circulation nit caue the els ofthe brain to expand and people wl getupset and erzy. ‘Wines you do yoo, please, for God's sake, remem bec you ee playing with the energy which isthe i ‘orc ofthe atom. You ean well understand what ‘yu are dang, I'm ving you e word of warning ‘The prana hat been decribed inthe Shastras (Yop Sorpture) asthe which makes the ator ive. The Voltage herein the wal soket is 110? And do vou ouch without inaulation? No! Then Row ean {You ply with the panic exergy? (Proper technique {hd preperation the insulation you need.) “Te fact remains that without having your Kun bln svokened, your sou snot awakened. If your {ul ieswakaned, what else do you need? If you ‘sil get inn the seione that awaken the Kunal ‘he mere ofthe sul, then this ear of yours wil be trven or enautfered bythe soul and not by the nego tive ego. and then you will hve found the God in Yous Isha be the greatest man on Earth if shall te Drive to touch the dust of your feet if you have that ste. Otherwise, you ae 3 nut, and nothing er TADUDDHADHMDAMHAMADOHRHHHHHHHTHHRHHHDMAHABANDHA bby MSS Gurucharan Singh Fowis “The fist exercises taught ia Kundalinl Yous for the chinnelsison of enargy inthe body were Maha banda, nd Mitta. Practica and mastery ofthe ‘hese locks can rejuvenate the whole Boay. Ie is 5- Some that «beginning eudant of Kunal’ Yoga practices ang perfects the apalieation of the locks. [Although in many ofthe exercises ané meditations ‘he locks are not specially mentioned, tis assumed ‘at the student ha lend how and when 0 appIy thie echnique ‘Manabanche means “rentest lock". 1 i the ap- plication of thes sublocksn the body. Each lock ‘Roas energ from cepersng and concentrates i for tee i consciousness and witheaing, Let's examine ‘22h of the component locks. “dslandhare Shards or neck lock isthe fest most asc lck use in Kundalini Yop. The chin and ‘eat are contracted together, The chin rests in the ‘oteh between the ell bes atthe top of the breast bone, The head says level without ting fo ward. The sine inte neck straightens to allow the Trereased flow of panic energy to revel rely into the upper slandular centers of the rai. This is ex {Ga nthe Kundalini Yor kiya, a var energy is (gererated Oar produces oychie heat when opens ‘he prac nadie (ehannee that ae locked. When {his happens, there can sometimes be 3 quick shift, in blood presse causing dizziness. This look eg lates this phenomenon. tis» general ule apBHy ‘tinal enenting medtations. The thyroid and gt ‘thyroid land ot presure tat causes them to _Serete opty and activate oe higher funclons Of the pituitary. If the lock snot apaled, the ranayams can cue uncomfortable pressure lathe \Uddivara Bandha or diaphragm lock is applied by iting the caphrepm vp high ato the thorax and pull. ing the upper sodominal organs back toward the spine, This creste cavity tat gives 2 gentle mas Soe tothe art mucles, It is considered a eruial Tock sine it allows the pranie force to transform into the canta nerve cranna of the spine up to the rack rion. Ik ime the sense of compassion nd can sve anew youthfulness tothe entice body. ‘The spine shoula be eight. It normaly plied ‘nlyon the exhale. Applied foretully onthe ine, Frese presaiein tha eyes and heart. In the La Yous echnaue, the ehythmi application ofthis lock serio staining the highest effects of chanting "Mulabandha or root lock tthe most compl ofthe locks end isthe mon frequently spied. It ‘coordinates and combines the energy with ther: ‘um sox organs. and navel point. "Mula isthe root, bse, of sures. The fst part ofthe Mut ‘dn sto contac he anal sphincter and draw itin nd up a I eying to old back a bowel movement. ‘Then craw up the sex organ so the urethral acti contracted. Lastly, pull nthe naval plot by drow {ng bck the lower Sbdomen toward the spine #0 ‘the rectum and sex organs ar drawn up toward the ‘vel poin. This ation untes the two mar BY flowsof the body: prara and apana. Pana isthe postive, generate entry ofthe upoes body and Deartceter. Apana isthe downward low of elimi ‘ating energy. The ootlock pull the apana tp and {he prana down to thenavel pine. The combing tion of thes energies generates the paychic heat lain riger the ralene of the Kundan energy. “Tis oc appli with the exhale, It i aan ape leith the inhale when specie, Mahabondha isthe applietion ofa thre locks atone tine. When al the locks ae applied, the ‘ert and glands ae rejuvenated. The practice and perfection of Mahabandha Issa to relieve wet {reas and preocupation with sexual fantasy. It ‘egulter blood presue, reduces menstal erm ing and puts extra blood erulaton into the lower lane testes, varies, prostrate, cower lands, Ske’ ands ete ‘Ta fully understand and experiance the efets of Manabandha and Mulabanaha, here re miny exer ‘Ss that one may practice. The best exercise im solve: a tythmic alteration of te locks and com- Binatons ofthe locks applied with mantras. Here are. few of thowe exercss that wil ive You Brae- tee and experince: 1. Siton the heels and spread the knees apart. Ak te fl onthe thighs. Apply the rot lock ard relax it. Than apply the caphragm lock and relax IR. Then apply the neck lock and relax. Repost this in sotinuing series. The body wil sweat. “The aeath naturally goes out onthe frst ewo“eks, Continue for 92011 minutes. This will aS atta citings te ack from each FRET atic bud in a sense of te cretion iaCthe eray moves the prone acs nd spe. ‘exercise on page 12in the JOURNAL OF ‘CIENCE AND CONSCIOUSNESS, x no. 8 lume | ‘oe Shabad Kriya ig one ofthe best kryas. It ry pti and wil ake you into a cee rede Sion, gee JOURNAL no. + page 14, volume 4,_ Sat Keys, page 21, JOURNAL no. 45, volume th in was ery, the root lack applied But with ‘maha on paling the nave point 5. Inte ancient times, if soaone was not fing tet tny would take ot water and soak coton ‘Beets inf Then they would wrap tht man up in five or sx shart Acqund this hey wrapped another ‘Seto sven dry sheets upto his neck. Ho would at for swotour ee sweated. Those sheets would be ny with the toxine that secrete from thesia. In thi country, thee are no ind to help you in Sbrnathing like this 20 instead fila tub ul f hot rater, put alice werroo ill bein your head, ‘rd reo in the tub up tothe neck. Begin pumping ‘hermel point. Fora more powertl effect exile ted Kemp the beath outa you pump 26 times. Con tinue fer 15 minutes. The water has the power to balance you. The water will become dirty and you vw become totaly clan. Digetive and skin probe {ems wl aur This en be practiced once each week DHDVLOMTTDHOHOHHDHHHHDHHHDH HOOD Daonnoe o: ’ ’ THE NAVEL PoInT bby MSS Gurueharan Singh Fowie In studying the ancient Sharras, ican be eae sat, all yoga acts at the navel pain.” Theres fel Indi ory which ilusrates tis point wal (Once young student asked his ache how fa be ‘must wravl fo find enlightenment ana the tue ath (of the Set. The teacher spread his fingers wide and Sid, “You mur travel the eistance from the thumb to the tin of tele finger. Ifyou place the spre ‘nando your stomach with the itl ings a he ‘navel pone, han the thumb sretenes othe heart ‘ante. This isthe mystical path consioumess mast Seana.” Inthe dispine ofthe martl 2, the ev tire concent of balance and fore cepends on deve! ‘oping the novel point awareness 23 centr around tihich the body moves. In order to uly undersard ‘he nature of meditation and eonsccusres, 3 eae ‘conception ofthe energy and function of he navel "The navel point is not just a “point”. Iisa cen tof energy transformation in the Body. econ ing to Kundalini Yoga therapy, the mental and phy ‘Seal levels of man's consciousness ae totaly inter relate anda regulating. Thee are area inthe pysial boy that connect wth stucturas called Chakra inthe asa and electromagnetic body. Tre chakras transform diferent frequencies of energy, nd this transformation rezultsin ctferent behave: tnd levels of consciousness. There ae seven major hake areas: rectum, sex organs, navel pint art antr, hot at tha thyroid, row point or ptutay, {nd antedoefontanel or pineal. The festcnter thet, ‘mu be simulated in order to raz the energy of is deerbnd inthe Upanishads follows: Inthe canter of he somach, the navel ‘enter apose ia the ear known 32 Manipure. Between the navel and he lst bone ofthe spinal column the navel pos, shaped tke 2 bea’ egg, This encloses. vith itself the starting pine of 72000 eres of which 72 are ita snd ofthese 72 there ae ten that are the mort import ant, In order to have proper etral over ‘hese nerves, one hast take spel pains ‘The navel pont doesnot corresoond with the umlcus, navel, or bellybutton although iti Ist tot, The conte el i eterc and is few ineres down andin front ofthe lower spine, thas {very important function sine thousands of chan es that cary the ite force ofthe body (ore, pana, lectromapnatism, et) converg trough ‘thispont and ean have thei different currents, ‘ation and intent of flow inited and ajsted thee. By observing whether or not the navel pint ' coneed in its optima loation and what te ran ry of the energy i coming trom it the yosie tes Distean diagnose and corect many mlediae tet ‘would not ebly be sided by other therapeutic 3p- Drosches. Since all students of yout donot ave te ily tose te aura, physical mathod wat dovd for testing the navel point. This method was based lon simple physical corelat tothe navel point, ‘Tas physea correlate the position, srangth, and tytn of he abdomins! heart or navel ple. The exories, ets, manipulations and duly habit hat create a constant strength st the navel point are the "special pain” mentioned Inthe Upanishads To loeate ed fe! the navel pus, the ingviual Youare testing must lie on hisher back. The iniv- ‘al ying down sould tan completely tess and ‘mia hisher entre body two or thee times. This sllows the abdominal mules to totally relax and willatimulte the navel pulse fr easy location. If FRispomible, the ingviualsboud lo do sretch ost for two to thre minute. This exercise i even bette for relaxation and bringing out the navel pul, (ne posure A and nos tof Navel Adjustment weil SSS? PICTURE A. Nex, make the tos of your finger int a ie ciel (ne picture 8) Press the tips down on the belly button toward te spine. Press rly butwid geneness. The person you are testing should have | enoty or mostly empty stomach. You wil be ableto feel one point with your fingertips that bas ‘Bronply, If tis bat ir exactly in the center oftheravel then we say the ro in place, Iie cepace, tray hordto-disgnose er can exist eer en's boa pictuae Ss [Rigo bone Datos 2 constioatin, sity, heart tation a et 2 Eat e CH guy ye er oy cine tf ton mot coe pia taderans "3 DIAGRAM! “To iaziose navel point maladies, two things rune conrad, Fn, one mur fol the nen: Fe'.ns tyehanot tha bea withthe atti of ‘he fingers and cond, te locaton ofthe bast ‘Rar be memured from the umbilicus. To check na Biba alignment by shysical measurement. here ee Slgpuyeiferene procedure fra mae and fe 2a Mt he pean ermal, be shuld lie on hisbck Tio takes sing and mensre the distance fom reece tothe umbilius. Mark the length of te Siig he fend ofthe sg the rec oe acm Foe ingh fom tenippleto te unbia ithe sre, Ifovetngiearenot ae fen ere te needs Ut te parson fara the mensrement sta from the tose tthe um Dieu To reduce any put the nels of the Feet togeter and press ‘he toes out away fom the heels equally onexh sdienmane, (ne pete pictures. cao ‘The cous ofthe dizlacement are many. Over cexng or eating improper foods auch 30 much (pest end sg ae commen cous. Falls, uneven ‘Grvibution of body wright with jerky motions, Clore! pul, drge and wanguilzers ean all use Gipiscement. Ine male, thenave generaly Gia {othe ie joa forte 0 the right. Too much feign or sudden song jerk on the lef foot ‘hee the navel t height. A jerk onthe ih ‘places the navel to the et, Ifthe navel best Ieround ebove te umbilcs, improper digestion, ‘Sontpation cdity dimes ofthe beat, ac ge ‘Sal eatin in behavior wil be the esl. fd (aced downward, te els lose motion, d¥a~ ‘ep, colle pins bad are f cpt i Say, acte pans rau, These pain are located in our eres of the body and ae difficult to rena ‘Giegtag Inte feral, aplacement omen lcs ‘Bauch problems ae laukorhes and mens ie arity. Babies bor f such a other are generally \teskesand more shor ved than otherwise. "To corer the navel point placement, he bt ruchmiqo to gon nage, coreting the dificsty ives te efor at ened. There i028 in “aking an eo ith a ledgshamene finger: ‘ap wl oie Fe, ry to correct the problem with eocee never. ifa problem sill exis, tien do ‘De saras of body manipulations tat are easy done DPHTADDAVRTAHDHTHHHHHRHHOHH ane acon this parole subject. (Some incividuls may Fost ore hysical eomplieation that prohibit do- ‘Rpome of ese execaes) Recheck te navel at cee Nop of res manipulations. I none ofthe (ranipulations work, ten use message, Ee the ‘Surment completed in any step of the proces, hte rast be followed to sustain the aurtment ‘The sject should ainays sup, craving the Kress pint the cent nd while in epost, he shou SEES all amount of food. Do not eat bnenar or ‘Stu Hove an aple, dates, or almond ghee. Keap Sere ligm curing te fret few days toa month nen you oe inal assting = are navel spare "The novel aiustmant exercise ris canbe one in combination with ater Nabi navel Kiva, at (nly he sonal exercises are done proc 1 its, Noerercas ae done after thi eres nce they may ciple he navel point asi Navel Aaustment Keiva 1) Stet Pos: Lying onthe back, place the hls ogeher, pont toes forvars, and ie the hess x inches ofthe ground. Rais the heed to the sme Fgh, eves focused onthe toes. Ars are ofthe (pound (not toussing hips with fingertips towards Fre toes, Begin besth of ire for one minute. I+ Fre nld, then relax. tis posible to buld the Time up thre minutes. (ee pita A) PICTURE E 2) Sow Post: Rollonto the stomach, Resch back snd ga the ankles. Pall Up othe navel and ex ‘rome are an the ground sith the neck ached ck Begin breath of ie for upto three minutes. Then inhale eld «fw second, exale, and spay root Tock Graceful relax on te stomach, icture 3) Whee! Pos: On the Back, put the palms onthe ‘oor above the souls Move the fet Maton the pound by te buttocks. Row exratlly arch up 20 the navel isthe highest point af the body. Look PicTuRE F FLOW OF NAVEL ADJUSTMENT Greck Nael Point JOM stop off Erie Sree Lee sop T* Manipulation Not a FETE s0| sad diet q Fepet reatment it oy atthe thumbs onthe floor. Take afew fong deen {rea to canter the etandon 0 you dorexbecare ‘ays and tan do brsth of fie fr 3 seeoncs 12 fone inte, Inhae old afew stones and lowly come down, (picture F 4) lah Pore: Cross the lege ‘nlx and grab the big toe. Put the head onthe ground ‘aie ying on your back. ‘aren the nec, ick, ces, fhe navel op. Do breath fre fortwo to three mio: ‘hey then inhale old and rela. (ice G) PICTURE G“The fret exercise of his ry (teeth post] shoul be practiced every day upon awaking inthe ‘morning, even bafore ging cut of bed. This will Ip to keep the navel point in perfec ajustmant Cay this novel agjustment riya is suficent to ast were dclacements, Ifyou eed a mee ‘sous adjustment over a lenth of time, is good {eats est sli food fora few days. Dates are (pod, Alaa mixture of slmonds Blended nto ree (erie nus il slic) 8 «sweet pung ‘Svery beneficial apa artire mea forte day. Tf ofter doing the adjustment seis further ad iustmant it needed, begin the sre of manipulators MANIPULATION | “This works bast when the navel pot is splaced sonar Ifthe best i spaced tthe upper let, ig the right lag dow 29 wil no move ely. Graig the left foot with both Rands and give it ‘Burp iv dow, aay from the tors. The pls very exact. fis best to lea from some: dre lead friar wth the ecnigue, Too lle Sulls infective, and too much may pull mux Next, tke the sl ofthe ght oot and give it Ile push upwards towacdrtnetona, MANIPULATION 11 naval poin i etered and has not epord ‘to-mariplaton |, have the subject leon Fisher ‘Homann, Take his right hand and let foot. Put you ‘oot in the small of the sibec’s back and lift upon {the font and hand gently for 10 to 15 seconds a he Sublec relaxes his muscles. Repest the sare proce ‘ure wing lhe let hand and rig foot. When- ver you ws this manipulation, always remember t ojos both ses. Maint MANIPULATION 1 the navel point i retested and nas more ae jusenent, th subject shoul ean hisher omach, ‘each tock and a both ankle, nd arch up ito tow pec. Next if the subject up bythe elbows rd jus hold afew seconds THTHTTHTHTHHHH OHH aanae a .sesso othe Seat soe Siegen ect Sa her seeSnmees roe ae navel point to adjust 4 cates MANIPULATION IV ‘This is use ont if the navel ssl eplaced Iuege stance cowards exaciy onthe canter ine. I ‘hould ot be applied if the mael ssi to the le br the gh egifcanty. The sabject shoul ie on Fisher back, Pace te subject's fet on your but: rocks between you lee Gras the abject body hove te ney onthe back ofthe legs. The sub- Jeet ame shuld be erosed over the chet hands {pesoing the elbows. Have her tans the tom ‘Shas you st bak lighty and ie de torso of the {Found. Hol the postion for 30 scones to one ipon 1V Masse It you have dane all ofthe manipulations that are appropiate and further adjurtment is need, then prepare to ge a shor manage. ‘The sbiect ‘Poul eon hier back and completly rox. ply mage the feet ra ew seconds If he se any dealt relaxing, Always. oll for masa, brefeably smond oi Station your tothe rah side f te subjects that ise bad ist your lef, There are several variations ond techies of Irate, The one presnte her isthe esses and ‘Alter eilingyour ands ght ol the abéomiat aren ofthe subject. Net, using te heel of he ers, prestin ju above the pei Boe bslow the navel trea, With coop pressre, runt palms pertly up the ola psu area, Continue this way for few runes. Next, co the sare massage onthe other {ign ofthe abdomen. itu H) Now place the palms down across K sess Soecne (oon Sake. |} =e {you comfortably /} gic | //|{ ace ares, oor | ives a Ween es eee en moa omeren seams ASL PICTURE | camer | AC QA =and masa wil corte taken os often a you ike, I you plan 10 fooue ot Nase oeetieen Touutepees SINE Thm ees “Gigecon, sd acusting the rae it Se ialowees Te our ‘eames geen 3 few eta for sous aciusens, JUS ea Teter ripe taper day, some mets, and Ya! 4 ae tow aye Dae aE Ngemaliy, a student of Kundalini cera can make a mixture of tend eersa txts fw cays cach month to clan and regent cnnee roc fore whee Yom wi nays, ne day a iui fest done pean ater you ek. YOR a esp the navel point ates “uURNAL tue 2, volume I pane 28) an De eae aup yeur digetion atts optimal level “THE NAVEL CHAKRA AND MEDITATIVE STATES henavl isthe cener forte nawelcaka, The abe TPT ich wil give more people snd Tages ces vonecotmeay aires ST Mind percption 1900 we por praia fren FeaUeNs Of orm inthe wor i raat to te physea! boy ad earain rman rake sone of tree in he “Towe ¥> sy ope io ha are exe For rant ange chcnaeras, the ect (lahat 8% sith SBS. Gueahicaral, and he nave (abhi chakra th gvl cai is wl known a he caer of a mvc ofthe mind and alterations of Mera” Tear bung. Intel each of us knows Aa reetiec some imbalance his angle of Tee ouree of every. fn ou prenatal S338, eaten, Tre navel hake is extramely m0 UGE Faget te navel point. It was or ifeing Tee Sensing the imbalances, The 21 emer rcnicr of energy and cleansing, Asai, se crue nasi nary earl 1 siege rat eonnection, but eherically. AS ew ac he fr cara att ecru, If Feo, if hi canter ieven aight ve Sena and mahabancha ae mastered ant ia ge body rane mary symeroms and rege putea the subconscious, the ery ies ey Tine wean “a tvels op te over sone ee caecotenctnuecoime se “gan, ad breaks throug ¢ soem cigagenena ona ow OS “spo nary ten gies man Sr eel Koon te prexioners Tarancnd personality which some ot cae Mar Without strong navel POA YOU ae ahant: For tis races to Mapper, Ne ae of marta aes mibe imare os oponent; SLT rong av its energy balanced with meal ee ge oevan erm nane Oe ae "ei or tp good punes. 1fthenavel cone is a rel chakra develops in olan with se a route opponents nee canna hy cit aa tne personality eras ascites wih rong enh er tetm kof arowment MI Parad (Sent fr Nir i See can manifest as brain an orgen lore ine a an nounced cay or orgizon vena nee. (wae The ad for gathering posiessions Oe Ti iqphcaoract enemies Me eS powrate for outers TH sa eae known, A person wh hata developed sae eel projection becomes eNO we eave that i blocked from wansforming aa a are bockes a te aka, Much 9 res a beat chakra wl show seat ead, Macy Dei trerapy comes to betuddled HOP We sere eee encaaveinupuraat ee ung traneformed along wit egessre i croton ak ingrarundtin orn Sa ‘Etsonaley or character change. sera gt ir. He il sustain sexual ont arin forming tnt energy, all words 206 sn lena x oni for the parte ut Mo ego course are engerscad 3 roe that ne othe parson ust his posession Sage ad pn, No aff wil enero te ON wo experience gona for gree’ ake. COMPAE, eet ray of ta peron. Wout 8 flow ae cman vas wil be used only 6808 sown rg thou heat to geerete aErelease the every, a person eng 9 his econ sive eealty and wil not be opan to any outsice view. Ifthe chakra is develope ana balanced, no ‘outside viw zn stand his sertiny. He can pene ate te reaity of anyother pero, The navel chakra is assoiated withthe element “ie. Ie generates het and regulated digestion ice bums all things ash. fe purifies al things in tothe vapor ofthe ai” On the egetve sd, incon estoy everything. With postive developmest, if sublmates everything. In proper blanc, Ica Be {8 souree of warmth: but it ean bea source of bur ‘and injury if unregulated. If the fire is ston, bod habits can be burned ini. Soa song novel chaks ‘ves the ably to been and erate habe A srong balanced nahi chakra ive the powar to maintain a course af ation. Often you wil aw someone who ust cant stay on adit or win cant {focus the mind on anythin for lang, oF who WoL love to do those tings but never does. The power to sustrinan effort is missing. Ian effort ne tained it becomes a habit. Ata habit, ft surains itself. The nave energy i ncessry to eaily nie sxltsusaining ection Mesitation can be described many ways. For ‘thie scusion, mecitation ia proces that pros ics 2 temporary alteration ofthe thought flow, oosciousess, and identity of a person. We practice 2 meditation to create a subconscious habit pattern ‘of thoueh, feeling and behavior. Different mace: tions prodvce efferent alterations ofthe brain and open up afferent abilities. To suain the effect of ‘meditation, integrte imo the personality and ‘peed its assimilation, the navelchakrs energy ee ‘be rong end uid. Withous he navel energy, you an meditate for years and not have the efex you can get in tree ys wit te navel energy. Ths is fone ofthe baie reatons why nabhiKriyes snd exer- ses such asst kriya are alrays taught fat one ‘advanced forms of yoga. Then progress is rapid and ‘onsolidation of the effect inthe personality are suoranteed To improve the doth and quality of meitation, Broctze a nabhi iva before begining. ‘The neva ‘iva wil give voltage and power tothe masitaton, ‘The focus, mantra, and posture will add Grection and quality to the mectaton. ‘The channels aed the sver sn golden cords, run from the beet ee ‘gine to tho pituitary glad and finaly to the pineal jand. This chanoe! neds to be open end strong oe {exp mactation. The cord can be stimulated and ‘lesa by fest leting the solar plexus charge the ‘ow! energy and drawing that energy chases oy halea along the cord and out the op of te ot ‘n example of this technique sto go the ret lin this isu, followed by the Raja Yogs Medias I KRI JOURVAL volume | sue 45, page Sat ‘ating the focus frm the rave chars though th spine tthe pineal san wil improve al your Besides the sample of exec has presenta te there are many meditations that focus onthe ave chokra and lower tangle. Here are juss few ere YoU to study further. The meditations sre mele very potent abhi Kriya IN" Sicin easy posture, hands ingyen mudre. Spine ‘erect. Fix both eyes 2 the tip of the nos. nl and contrat the rectum and sex organs, ul n on the navel point, Exhale and release the lock rag the brane energy flowing in and tothe navel point, Breathe in auch a way that te breath erates the nc {al sound SAT with the inhale, and NAM withthe ¢ hale, If your concentration is god, the snr back 2nd pine will ar to heat up {is writen that one whe perfects this rive can ‘master death and old ag He ean lean to tractor, the Brana to another being for healing and even eon ‘hat person's life. He wil not be affected by hs con !neastivity and no negative thought will penetrate hs eojection. Iisa simple mectation bute deals wit "he primal power ofthe creation. LW) After doing a powerful nave riya, lie onthe back to deeply rola Callat ll your conssous {97 at the Brow point. Let that sohere of energy Ge: ‘end to the navel chakra. Feel the beat of te Poo there. On each bet, hear the echoing sound, ONG ONG, ONG... As you fee! your entre energy beg to vibrate with the sound, eth spinning warts sereading out from the navel. In this mental Boo, let the mind raise up and out ofthe navel ehshos float freely in the vicinity near the physiea!Bocy, “Tiss the beginning of mental levitation, the abil. 1 to project the creative center of the psyche to is tnyend the by. By king trea te ae pos, the physical enecoy is stimulated to maintain the ony Somatimes a pert tres to project and has west fave center. The body can get cold and illest or ‘sorientation ean reslt. This technique opens toe ‘apacity of total relaxation and physica epenersvon, ‘Aer five to fit minutes bring oureoepnsioualy bath to fll body fang, Enter the 2 ee Te avon the sine ie 3 bw 3 few stare han and fee in sal cles at ies ol the nands together Rub oe fet Spanaes Then ot up ad fel et sercies or the Navel Conter camel Pose: This exerz i dane in many rahi cine enaient to practice fr ts Own mer ‘tSastng fe remember o balance your back mus Sata tense by bending forward and Rol a ston fora few minates, You might Deepa ‘SRIRS Snare by cog several sits wit eeP reas rn the heels ad knees. Grab the ankles wt ncn Arch tenis up ané forward tig re haad drop back, Oo breath of fire for thas mir old» few cond, exhale, 296 “there ace several variation to this exer cane tithing dee breaths, Wtcan be done ar se eck sd ooking tomar the navel Pe rane ano mare the effects ofthe es xe Gestion above, slowly ines the time to «e_Gradle Pose: Sit on te bees and en al he vay au a the ground. Place the palms on he wound uncer the ulders. Push up mocerately. Festh ane head tote tes to complete the cece. sogebretn of ire Continue for re to Five Ii, Ue tat on the seman. Put the aes in back ee SUR Life te nexd and fet off ere Leaping tre knees straight and Me ore offre re 0 fe miu tv. Suoteh pose (ae Novel Aajurtment Krive 1) ye Seip ee Rens oe Navel Energy “0, 28 Fre elite base exercises and ae meant 10 Be Me ee ey ay for few ranutes up awaken fr during Saran |v. ie the lege up to 80 dere. Grasp the font Vin both hands Balance gracefully on the Buttocks ‘best of Tie fr ee to five minates ‘A more powerul variation ito gas te fst oom he ide aa spread te legs wie eles tbe Navel Ene ‘Ay Sivinan easy pose with Boeseugte, Pleo be a ands in vrs lok on he back the nek under avenue may interfere. Er tows are paral tthe foot, (her is ted up, ad the thinlock sapoted. Gein Tang desp, and dow beats COnerosti wil feel more Open than the other. Con oe na ating through the more pen nos ceneaang rouge the ness that Feels moet ‘Bows Continue fr five mites. ay tmenegitty place the hands avr the haa Pe Ora eicrsntertacked. Breathe on command RR AHHHHHDMHHTDHHHHATRMH MHconcentrate a he top ofthe el. tal or ive ‘Seon old fifteen cond, exhale. Inhale, enue inte and hols 25 seconds, Exhale, Rest Ch take 3" with te hands. Grab the snoulers ‘vith the thumbs behing Do lng, dep, ad slow breathing for three min tren Donlattheetbows ‘top. They sould be pe Sette the ound, tonal {nd hla fo item ses ‘nde Exhale and relax D) Sit onthe het and dost kiya. With the und SAT. pul month ave pln and apply Slight mula Wet Nar, relax the navel, ‘These ae srigh ove hand th ebows hussng the ears The fingers ae Intertckad exceot for the inaight up. After wee runt, nha ang guseze the nergy fom te butocs tothe op ofthe shal, Then relax ond exhale )_ Lis onthe back immed ely, Press the toes formar {Ut he eg sinner and rae the ead up. Fe your ‘yer onthe res. Keep the eyes and to at hese lee Inhale ep 2nd oid, Extale. Now tae a dep breath ana ash 13 cemny and hard, Keep nughing for 20 second 0 yy € FI Relax completely. Every organ and musie of ‘hebogy sould eae. Manly take yourslf ure ‘henavel point. Raise your mental body out ofthe re otras tive fet over the phys ay. Fase tere for five to ten mirutes. Then inhale ‘esly and bring your back 6) Situo. Then rand up wit ‘eke Resch high wth the finger. lump up othe sky ton HI Sivin easy pose with the rein yam nude. Press the rime in, Go deep within. Ex plore yours ac ak yourset bout tis beatiful machine. How intcrtaly designed s Gotivough every organ and fain chant sweet, EK ONG KAR SAT NAM SIRI WHA (GURU is eny way comforabie foryou‘THE NAVEL CENTER AND ELIMINATION You! Bhaian 7/2/68 — [Al Lsonthe back, Lift both lags 1 to 13 fee off rhe (found withthe toes prez forward. Altenatly bend fhe lower othe cher with long deep breaths Keep te legs arallel tothe round. (A) Continue fort to 2 8) Lie onthe back, hel together. Lif the eg up 90 ogres while inhaling Exhale and lower the tgs. Con tinue a3 tity replace fort miewlB) Rex x seconds tnd pant for I minute. Res and epent again. (©) Tum ovaron the stomach, Put the hands under the ‘ule. Come up into the cobra poe. Kick the but tocks with altermatetane(C] Lethe brant gp atch e time the butocks is Kckes . Contin for 2 mints TDARRT THAT HOMO 19) Lieon the stomach. Cath the ankles and stretch up lke a bow. Look toward the sky. Rel back ad forth © ‘on the stomach while oleing te ankles (0) Inhale tk, ‘exhale forward. Continue for 2 minutes, £) son the back. Clas the knees to the chest. Roll c foward anc back on thespine (E) Be sure to have 2soft surface under you. Continue 2 minutes. waam FF) Siton te heels. Holding the hal from behind, tnd forward ane touch the forehead tothe ground (F) Hols foe 1 t0 2 minutes with normal bething, aan G)_ Le cn he back. Come into stretch pose: ite the nel ae ines, raise the head and shoulaers sx inches, look atthe oes. Bagin breath of fire. Continue fr 2t0 3 minuas.(G) Inhale, relax down, « ” aanie or he womach with De ams stetched forward But the hand inven lock Lit the lgs and arms off the ground. With the ams hugging the eas, bape fof tie (2) Contin for Tt 2 minutes. 1) Standup. Keep the hase together. Let the arms ang land along the ses. Sieg kes pendulum from side sie, bending to te lt with te ile rato the ght with theexnae) Coie gacstliy for 2 mine. 4) Sil acing place the ight hand on the lft chest. Boi the lft arm aight out to the lt. Swing he Inhole toro and arm toe le, esting tom the wat, UD hale and ti. Change hands and twist othe Fight with the exhale, tira, continuous motion with deep breathe, Cone for 2 minute, Stand up and bend forsard with the knees sich Touch the palm fat onthe ound. Sreghten up with the sms gees, thumbs erosed, an tan Back 3 far {ipo while keeping goo balance (K) Hold he fostion for 10meoncs. Repeat 101 20 times. As you Fan tock. the breath automatically comes in. Te oes out ‘whl leaning orwaré Ly Lie on the bik anc repeat exercise‘ ta)_Stayon the back and put the hands in venus lock On he back ofthe nak under any Rar. Ata fay fst ce, ra eg f0 30 daqres with te inhale, and lower Fewih th exhale, AlRermate lg. Continue for 2 min ‘aes IM IN). Siton the ets with venus ack in your lp. Sette {htt and normal but regulated. Concentrate on SAT Maw. inne SAT, exile NAM. Continue fr 5 min thes (NIoy secksiye: Sion the es Rae te NaN oe" 0), Se Rr copter ana be eM oes ewe ya pl mules, SHY NAN Say SAS ven mya fs Bute #08 2 Conte, na apalymaabangh(O} fr sieup with be legs ou sieht, Rais he See pe ee (P) Begin brat offre power Fay for 2 ino a) meeditly tin ns pose, Cini the ves ed Ot rend ee point. aie the as vee ca at serena ears, hans a See Ai sift WHA GURU for 2105. (es Raix dee. (2) (COMMENTS: mue modern ie sl, we stom walk oF AI 1S 0 ceough to promate god aiunaton fmt eee pa up of nas Ua AO Fanzone hat proves 2 Bees oe re reat and ines. Ee eg min Sree You" Ea WY ina re onne vite i pele ae na in a ue tee mina Y= Be anergy ee ret eery ae simulans mS ed Finally exeraans "OP, & 2 Tr oe gooey to te higher cee €NABH KRIVA: FoR DIGESTION Yoo! ahajn 6/14/71 AA) Lieon the stomach and make both hands into fists Pace the fists under the navel point atthe, ‘ecm ares jut ise the hip bane. tA). Lif the legs. high as posibe with knees sight, Pace the chin the ground and begin breathing lors A eep, end slow. Contin for 3 minutes, 8) Son teens Pace the fein en Fas on the nel pot ra pee ie Gj {Sra ce te head on pound oan JH | sresth of ire (2) Contnse Rea naeea Tints Int and eal comple ein etone Ra snd siow and then exhale witha sake brestn ‘ut through the teeth with the tongue pressed on ‘hem to makea hiss noise, While exhaling, press ‘ne navel in with the fingertips and apoly mel tandh. (Continue 3 0 5 minutes and then esin 4 long, dee, slow brathing through the nose for \ 2 Renin seston ann tng { Sep tening a Rca seat ©) Seon tetanic heh re Roatan o2 Sraimarenczemr tine Simmer, Ct nd orcs ac crea ls dg haces Mees ei 6 rn era cae Sui COMMENTS: ‘Meditate. etn ison an ints nt mi Mor cl otc ma nny ining ger espe Poet ed ara ane ton mre ‘Dele ma sid so er aon re isa an sen, ee a"NaBH KRIVA ‘Yogi onan 6/7 ye tason te ack, inbaland Ene PaN ED A Laeltpces te estan ona et Caen A A v0 a0 arson eg. contour arate pes i peta ane power for YO ‘1 without soeoing, bei tH oth a jen eri, an do wt Ne Sere sig up toner Um Ya Sart re, (2) Kae teas fixe or Be energy Continue fr 5 minute cy pul ee knessont he ces, Hol her nee Oran etna he ax back: () esta hi position fr Sint by starting with he postion “C™abows, inhale a Ore grt ou from he Saks on SMD coe pete saight 103 60 degen ange end eur the og peaion. COM: ue fr 15 ite. Lie onthe ick. Bring te et nee co te St Beane bt ands (E1) Basin oily wot ie log co 90 dees 26 gO inane arate she oes om ne aroun Ector tire. Than sith okt ies, Career ne comet cy for BOR eS ror ine rgctre toner aH TTTTAHATATTE anaaaanaae » aaaFL Standup aright. Raise the ars over the head sc {bey hug the sare. Pree the fingers back so Oe ane {ac the shy. (1) Exhale and bond forwerc eg a, ‘e ground with the palms. While bending, agg ee arms siht overhead and touching the ere. (2) x hale and rise up. Do thisvery stow with sce oy (On the exe spay mulatandhs. Continue for oo F2 es then increase the pace more rapily for gaa I Toray rex or meditate for 10 to 15 minutes ‘or eereene uses. To bao the practice, sar wit 3t0S miner oh the oe see "Since gate eve eas. Geers "Ss he was gen ee arson witnessed a nan NST “D" gs oe meme hed ensesee ee eh, Caeser the ete nine, wil Ml ed hea ee ‘series wilt the abdominal are in shape ver gece 19-pmangroRinG THE LONER TRIANGLE TO THE HIGHER ‘ravancte ‘Yogi Brain 6/18/77 ‘ny Comeinto cml poe: sive sls. re 2) Com en ps0 the nave in iN ONE pment ne agin breath of s Fey. analy wale SAT, an etal WA fe eg mates Then and Tol oe Cont ncnde in hee pos Om SH A eat or olbandha weleeanalngi at eae reaing wana vrs NAR Cor” Sinue for 3 ines —-™ 2) mmodately bing the hed forward 0 the Faz 2 ein var tck on teak, Paseo Leek ra oie round nea he butts a or ate te or pain for 3 mI ° ‘cy sit atin “B" above and extend the lf © SLO. a up oo deren, MeN EE Beg esc an sar king BUTS i} ora anol a, continue for2mewse Siech ge anarepest 2 ious by immediate come back nto cna Pax Oren rou watween heels (0) B50 aor and low benhing fr 2 mite sit asin 70" above and baek on te OUTS 2 Se Shamans aight up ver he ead PET Cte em pound. The paimsare fa COR ces orien ta postin for 310 5 ure 1 come nis came pos. (Fein ans een. 2 oe ofr rire ana tan bain reno om rece. ale, hod bet, 2nd with fre for 2 oreard wih the Nea the ENE: Cae re neat a) Shiehoeeieeahose Pri e mins ue ee ere oe pan wren babe D ) tyes again Continue for 80 10 minute, y e 8) Sitin ey pos or lotus. Rest the hands in gyan ‘mud onthe knees. (8) Focus atthe third eye and be- > fin long. re, and power bethng trough both ‘on: Cavin yeh for 10 minutes CcomMENTS: “This meditation onthe breth charges the navel center I balances the lung mers end increases the ‘tow of healing ene-y trough the hands. Ae the navel energy iedisributed through te nc, the enti bay (pt eanaeg tna regenerated. It you oly build Uw iw of pacer up to wre hou dey, the nerves will Bessvong end the ming easy ta foeue, Medtating on the breath wil give you a sence of the beauty of it and the beauty of sit. If you Rave a srong mental foundation t mast stort the recognition that you are 2 bes ‘il sou Slfespect lads to respec for others. It gives you the power to accomplish tsk, be stright fr ‘hard nd be wuRntl FaBREATH OF FIRE boy MSS Gurucharan Singh Fowl “Thisisone of the base breaths ied in Kenda ‘youn It must be practiced and mastered ia the i {atrages of yoga rudy. The breath is ait rabid (ato2 breaths per second), continuous, né power forwith no pave betwaon te inhale and exhale ‘Rayo exhale, the ai pushed out By palling the pe ee Se and abdomen in towards the spine, 19 ‘remotion, he chest area stays modarately reload The focus of the energy lsat te navel point. You ‘Paul fo! the pull of te muscles in that ares. As ‘Fos iate, he abdomen lanes, the diaphroum &x ‘hts down: and te breath ser to come io 35 part of relaxation ther than efor. ‘Fe muncies that ae wed are the abdominal resi you may havea tendency involve Ore wre oups than ae needed. As you do the treat of ire check your body and relax tension tha ators thot may bull uo i he lege ace, shou ‘rs and chest. The ret ofthe body i elatvely fil, Even the upper eves is motionless and in 3 Tigi uplifted position. At fist the navel and s- tr plexus may fel tre or uncoordinated. If YoU teep eracticing, te breath will Beome ehythmic Sed very cosy. Mort people are not used 10 breathy ip thaw, Is the anithesisof the shallow, (ular breath character of the emotional sates that accompany ative thoughts. "The breath offre cleanses the blood. Iti com™ monly used whenever thee a blood-lates it Thar in te body such az artvitis bursts ercustoy Sroblena, ee, Te raise the voltage ofthe nervous lam an produce gabe! apa rhythm inthe Pr unen practiced comecly. A person with iby eave or an atlete tat needs extra endurance wil netic greatly from thispractce. Since the navel Points simulated drecty, the breath generates ESnmancy inthe mental and pysial reais. Breath tt fe can Help you if you exnnot Keep a promise, ‘feention, ov tan of thought without constant des trstton. Tn physiological ucies, we have found thatthe is no elation between hypereentilation and breath ite Once you are pretind itis possible to do {his breath for 20 minutes ot more. There is no a ee ponying diziness or large imtalance of oxyaen Fite blood. The outer circulation does increase 3s ‘Sos te nervous energy the breath should be 2. rastered slowly and methodically. These increases ‘host av immediate detoxification reaction in the ffody. Old toxins and depois fram erage, smoking tnd bas nutrition are released from the lungs, mu ‘us ining blood ves, ond cals. These toxins {eave the body through the Blood and iymph sys, It you ae very toni, the Breath of fie may sim lua wry emporaryselttoxification. To sid the Gonnang prow, increase the amount of exercise ‘You'd each day ane srplfy the ditto Fight vege “Doles, rits ane nus for afew weeks. This will bhelp yeur body drop te heavy load of toxins it has “rae without activating some sickness to do the ‘Seana you ignored. "Resular praetice expands te capacity oF the lunge vicky. Hf yu are expanding the lungs and leant increase the ariount of time you can com ory suspene breathing, such as in underwater ‘Shimeng ov incorain meditation exerlss, cen Pracuce the breath of fie before tying to hold the brett longer. Just holding the breath fr lonaee Device dos not increase your baie capacity, and tray sometimes ease complications with blood ps {bre n most exercns, the breath of fire is done for {ree minute or les. Oezasionally itis done for ‘Bren and a alt minutes, Asan exercise by fall Joucan nar with tree minute durations, hen lowly build up t0 20 minutes. Stor by doing bar ‘Of efor thre mints lterrating with two min the of ret for atoul of 15 minutes of breath of fire and en minutes rest "Te focus te mind more efficiently and to cham palze the energy thie breath creates, mentally Deate"SAT NAM" with each breath. Hearing this Sournd inthe breath els your mind what to 60 with Sherecnergy you generate, Use thi energy 10 & plore your senee ofthe nfs ef ‘Wnen you practice the breath offre to perfect it eee te spine seignt and your mind centered. He t couple exeris YOU Might 1 1. When you are exceptionally tired and needa, {ic raight and block the lett nostri with the thu ff te let hand, The fingers of the let hand point Saraight up. Besin breath of fie through the right ‘ol only, for 312 S minutes. Then inhale aod m= tally culte tw energy trostout the Body and aura DAD HTT HH HTTOS an aanenaa €> > 3 ’ 2. Sitin sty pose. Pu the palms together sightly In front ofthe chest. Concentrate atthe Brow port and begin breath of fie. As you continu, lta! ‘ought of who or what you may be fll away If you tink you ae siting let that thought be town {way by the breath Hoar the ound of tne Brest Teisintnite, Ie este. Aral the citferent koe 2 $355 through your mind, et tern go and then ee focus en the experiance of energy inthe breath “You wil fo ghar and lighter a if thar no tay, no soace, no time, na problem. "You wil feel» deft tte vibeance and exiting eaztany of tlexston. Com Sine breath offre for minutes, Then inhale hole trefly, exhale apalying Mulabhang, and relaquince MEDITATIONS FOR THE HEART CENTER Yogi Breien 4/8/1972 € é é 1) icin an easy poe with am erat ine MR coveaad view 1 Se eat te UND, € me nah na enc aang ana ores te ga MS € e e e e int te eeing. Coneerae 09 8 Uo T eso a ean fs te le oF BEAN of ee ren et ptr ae nero NA i) bacwann ie eet aang ths path, contin for St minutes. uy nae sr potion ke aot muta e 1 ee Ber eso font he Pea SR e eta, ony te ES Ue fhe thumbs an the tps é e Sree fingers end the Dae i fe palma toush, THe ret \ fi Sethe Finger spread 12 i . Sous peas (8&8 e Begin tons, deeo and ov uiny breathing. Focus your eye e “Jown on the thumb tS € e ESeTae" exnated breath Faber the thurs. Conte {orth ites e e €! é: (aud e € “Thumbs = press € point € rr ane) : e . 8 . ©comments, 2BEGGAR'S MEDITATION ‘Yoo! Shien 5/18/73 |) Sit sig in easy pose. Make a cup with the ry ‘nds by puting the righthand over the left. The trees it crns each other. (AT) Put this open CoP OES at ofthe near canter. The eyes look only fis cup. 142) Begin the pracayam by inhaling Ghaply throug the nose, Exhale through the puck Grob mourn. The exhale sas if you it thea ato ‘fe puis, bt ie lsa dey, tong siting motion of he SE ecitateonintaling a particular desire and sit Fata the exp with te Broth trough the mouth Fae single song desire and focus only on that de et hroughout te macitation. it wll aim and fal % ae ener eanen Tits Genre, Concentrate and imasing, “Whatever J nesd a is time, no matter how diet or sublime rae sie is" Contiou for 11 minutes ee 4 : 7 . 4 ve : comMENTS: . Tera sa whole techrology and sience oft hypnosis tht can chang he patrn of ons ee e ee ee erteE a outer Sore care eay wth usa flog ine and wok Se : ina prin, 4 iy aves cre tor money of ewe, oFsingon fea Neo og ned We ay eines to mario aaron soe elo Your Being, SES é cent Rae ee vont pate This mearaton works on the pani nary De a ‘camer tears The bran aa ect “eoflex pamentiy eNT SOgg “pangs pails ao au rar het of te Kale 29 ofthe wy Ea fr a ache 1020 point ina pace ender the lr centers chat cn workout ad manor I a pers locks of aren the parsoaty which chy” and perc 2 Yo Slam i te er eon, Butt yu put an nthe heart, you tl mr hens TY ‘ tein het, 23 are ofthe brain.” eS 28 ae clog “Begg Potre, The mestation fhe twenology 2 de A eer oO oatanon ones You maser ic, freneves th las oF 00 mac see YL fan manifest yours 8> 3 ’ ’ ’ ELIMINATING THOUGHTS ¥CU DISLIKE Yoo Bhajan 5/1975 1A) Sit stright in easy pose. Make a cup withthe hanes by putting the ight hand aver the et. The fingers willeros each oer, Put this open cup at the lav! ofthe heart center. (AI) The eyes lok ‘only int thi cup. Begin the pranayam by inhaling ‘Seeply through the nose. Exhale through the puck fered mouth. The exhale is asf you sit the ar nto the palms: sti ira ary, long sting moon of the 2. Mecitate on the particular thought that youn nd which you donot Ike. Spit out the though th ‘the breath, Inhale the thought you don like and exhale it inthe breath. This wil activate the 172,28 area of the bran. (00 Bagoar's Mastation) Contime for 11 minates, then inhale deeply, exhala and with ‘the eyes cles, begin to concentrate onthe spine. Slowly draw your concentration own the spine il the way tothe bottom. (A2) Fae the 25th vertebrae, Feel you neve» spine. Fea the spine aif you ae feeling astick in your hand. The more you can fee! ‘he ents ssine to the base, the mare the energy flow sd ait wil oc. at COMMENTS: Man in is essence it withthe lit, unlimited creative pewer some people call God. If man goet within himsf and consciously experiences his own beauty, he becomes God, Destiny is nothing but the ‘uterimpresion ofthe inner imoge 3 man caries of himsat. If ba knows himself as God, he ean reunite ‘he denny cos higher potenti. When looks 0 he race fe, meses only she relecion of he insice “This krva alters the destiny withthe technology to ithe inside image of negtive thoughts that ae persistant, Once these thoughts ae eliminated, the positive thoughts can manifest without interference FeMEDITATION FOR SELF—ASSESSHENT ‘Yoo! Bhaian 10/5/72 ‘a)_ Sic trigh, ands in ecve how uch YOU Ay, Sit ei, au sv and how much YoU ee Pr, rin ahi dr nae woe the student RNS a GE We Se aes eats te words Saud. Lien very creel e e € e e e | am an indivi Nery gest e only pious, ‘slutty perfect. e Grmiakaniy beaut, Bemis agri word can dese. € Toabssttey aigteous. ‘xing tat e ‘Ai Sorwersaton with fend Ih tyeorverstion wth ener. € In my pti ie th ny soca fe Ie my mates ie . Inv indi tn ewy pate ie € ry abzlutly correct. righteous . e € e e e € € ti wan Mand totally good (Gndertand Evens Fee Sangam perfec in koewlede {Gents oa. Harrever eesed me. {minor asin, {dn ttking about “Therefore tam the Cregioy, ean cence te word “God by writing ton ene wall BY Waring twit ny TOO By metrmunicating with PEO rade te ooo. a teuth esoaper. € {Betead everyting wich | now t0 9. | seead oofd owner of tis whole univers. € ‘open your eyes, Assasin your consiounas what pepenam oar esses you erly agree to i consciousness? a) Chart long and powerul “ONG. shes a as tne og Char ong ao eat tar san versppine a 1s sea and te me een Ts ne sung OL RIE Ot wt apart St te, Then ale ceely ana od =e Sho exhale ‘COMMENTS: ” vr the tiring tee was anor, word wa With God ne werd SO aways make sk ean eee pow te aca fw so energy basic miso, wr Gea word, Because we ae unaware of the ect om Oe ousnass of what we S85 ” ~2 > 3 > ’ 3 3 ’ ’ ’ ’ s ’ ’ ’ ’ ’ ’ Say arg at eee emt cn, seperti etl eageerge aa ee Souldmean exactly tae i Eaton aut you coats how wal you hee coerdinated actions and word. 1 you nave {one tis then there lb alt in personality ht you il experience eee ee aMEDITATION INTO BEING ‘Yoo! Bhajan 4/7/72 |A) Sit in easy pose withthe sine straight. Relax a ‘height arm ake the let hand facing he heart, ante about 5 inches from the chest (A) AS yOu Sy TAM, bring the ang inches infront ofthe ‘Chest, On a neond | AM, take the hand 2 inches ‘out from the chest. Inhale and draw the hand tothe ‘rina 6 inch positon. Continue this cycle for 11 tmimutes and gradually build the time to 31 minutes, ccommenTs: “The mantra“ AM, | AM alte the init identity of the first 1 AM with the infinite the second TAM. Tryou jus say in your mind TAMy immediately the ming asks “what?” [By only one | Ait, you wil try to answer “Im what”. ‘This produces some finite identity and does et expand the mind beyond tha limited wf. But if you immediatly sey a second | AM, the thought ‘Becomes | AM! WHAT IM, and to be wht you aes the essence of truth and the nature of reality. Re you fepeat the manta, think ofthe firs | AMas LAM, a personal reference, The second | AM is Tat one of sl icentity of 1 and te other is th existance of the being “AM. Each time the hid moves, extend yourself beyond the body's physical limits. THRHTTH HTT OMA aera anaaeMEDITATION OF CHANGE "Yoai Shajon 10/22/1071 Al Sit witha very ssiht spine, Lift the chest. aut the fnges in af making» fit. The feger tips wll been the page ofthe hands. Then bring a the two hand: together at the canter of the chest. “The hands wl ouch ig in two places oaly: ‘The knuckles ofthe midal (Ssture) fingers ad the pads ofthe thumbs. The thumbsare exended {oward the fast eater and ara pressed together. Tai 6 2) ‘Held this postion a you fel the energy ‘sero the thimbe and knuckles. Begin long, Seep Spd fll brining. Follow the flow of the breath ‘Continue for 31 minutes. Then inhale deeply and fois for 8 minut, After practising oo ma x {ering thi te forth kiya, you ean extend the time to snother Bt minutes afer the es period COMMENTS: “The lew ofthe universe is chang. Everything changes. However with every change ia our ie, one thing coms not to change te attachmant to our ovm ego. You change but Your ego does not let you {Se your own matutty ot potential. This erates s condition of constant hassle inthe mind. The dt. ‘erence between yout relty and your perception oft through the ego eretes doubts and doubts ere iRemisery. Doubt stale 3 feet of your sure reance. But theego will not let you change easy. Fe flocks coramunication. You mut sess yourself fo come out of the darkness, A man fortunate enough Dhave? Garcon asses Nimo Ultimately, tobe happy Checugh all change and to nave the Tul rac ‘Shee af your soul there must be serender of your salt to your higher self. To aid the proces of sl ‘Zulustion and fo probe the ego to change snd unblock subconsious communication, practic this medi- tation each day. 2MEDITATION FOR GUIDANCE Yosi jan 5/27/74 |A)_ Sit wit srsight spine in e357 pos or lotus. ‘Make the hands into cup with the palms facing up Leave 2 fznfice hole bewoan the sides of the ite fingers (Ai) Bow the peas forward over the pls. (A2)_ Look into the pales with the eves almost aia? closed, Infale in 1O sections. Each section has the ‘mental mantra WHAHO associated with each per. Exhale in 10 sections withthe mantra GURU on ext part, Contin for 17 minutes. Inhale and exh powerfully 8). Sitsraight and chant WHAHO aloud 8 times and ‘han chant GURU aloud 8 times: WHAHOWHAHO GURU GURU WHAHOWHAHO GURU GURU WHAHOWHAHO GURU GURU WHAHOWHAHO GURU GURU “This manta ig chanted in a monotone. Continue for Sto 11 minutes. ‘COMMENTS: Build your practic ofthis meditation slowly upto 31 minutes. At times wien the path of ruth and clarity seems lost, calm yourself an stil your mind, then the eath will ome to you. In this meditation, the head i out asi tobe sserficed and given tothe Guru othe higher Self. Besides strengthening our ‘mental direction, ican alleviate any blood diese, For yoxe chery, his meditation can slowly be brite up to 2% hours, “To lve life according to the guidance of the inner truth is esantial. Ifyou do not, you wll have aes. doubts are not removed, then frustration comes in, Frustration, when not ¢elease leads to ange. ‘Angae then leads to destructive action either tothe Self, others or both, To stop this vious le, Cee ‘the habit to stil the Self and ak questions of your own higherconseiousness. This meditation an dae that capacity. 4 Ramen aanenaan aaanaoe osew ’ : : : : : SHORT KAIYATO SEE THE INUER BEAUTY "Yoo ahajan 2/8/1970 |) Sivin eae pose with assign sine ad place {he pale together resing the thumbs on the cm A fer ol tne cher, Fingers point saight up. (A) [op the chi ack and press the eyes down £0508 ‘fez thombs without benaing te neck. Begin long ‘oup beathing for 8 minutes graavally building the fie to 11 minutes (a) 8). Sitincaibat pose o the buttocks ae onthe found. Spread the knees wie and grasp the knees {erly with elbows straight. (B). Vibrate the lower spine so the buttocks rock back and forth on the ‘Foune. Vibrate rapidly as you can with grace. Bontinue for 3 minutes Inale deeply and mentally ‘Srelate the energy toughout the body. Cc) Stretch the leg out saght and bend forward. (Gassing tre tows (Cl Completely relax. Let all the Seesge vibrations go. Merge int te infinite peace ‘ra tight within. Continue for S minutes Di, Sictingin easy pore, chan to the infinite eesany i {ing any mana at tis your hes. COMMENTS tn Kundalini Yoge there are many practices which product the stage of union ox ecstasy By Com wintag e‘taayes ot pane and epana athe Bae ofthe spin and raising the energy through the pine cing Se the nyseal ive! ofthe press, one dro of dled semen i pulled rom the base ofthe Sen Othe cette Shan! ofthe spel cord end nected ear the pineal land. This activates the Fe ne rai em interconnects te exeetone ofthe pituitary and pineal lands, {odin turn opens the beans poten man. “ihe tk tuaria opens te highs centers. As you Breath deply, you wil fel angling at te foc your porare and eonoentation ae eovrect. Thisis te contral ner which wil reflex into toe eee ine eyenigh improved, and alley problems ate prevented by regular practice ‘Rorgember to build the time of tha exercise slow. ee panatlss opens the lower spine and simulates the transfer of oss to the higher center: teizgojoyabe, but t must be done to create a anet 0 the back and sine. Serio ee pen the pine and in clarion all terion that Blocks the natura sublimation of com srestord ise pore moment to smote Your inne joy. {ts He who ting in you. Its seer etching Him fo You. You end He se one, Rex int the univer stand fel he Tow pervading trough YOU %SMILING BUDDHA KRIYA Yosi ahaian 11/71 A) Sitin easy ose. Curl the rng and tte fingers land prea them Sow with the dmb keeping the fist two fingers saight. Bring the arms up so the slows are pushed back and a 30 degre angle is made teetween the upper arm and forearm. The forearms A trast be paral The pms face foward (A) Caray teat athe thing eve very powerfully. Chant mentally atthe point ofthe third eve E Ss-infinite Tactite, existance Naess Ma=Regenertin, ight “Tne whole mana means, “lam Truth." Make sure the elbows ae resed back andthe chest is out. Do thie for TT minttes, then inhale deeply, exhale, open ‘nd close the fs Several times, end relax. COMMENTS: Historically this is avery outstanding kiya. It was practiced by both Budcha and Christ. The great brahman wi taught Budde this kriya found him in nearly stared and unhappy condition. Budhe ‘eos unable to walk after hi 4-day fast under the fig tre. He began eting slow. That great brahman {tim ane massaged nim wen Bue aly starved sing ain, he Lrlnen gave io his one Vato practes, Jesus leo learned thi in his travels. It was the frst of many thithe practice. If you love a man 25 great ase, ff important to practice what he practiced inorder to ear his sate of consciousness. You five probebly sen this hand muda of gesture in paintings and statue, Its a gesture and exercise of hsppiness andi open the flow of the heart center. "You needn't worry about learning this kiya to be 2 Buddha or 2 Jesus, ust ean it to be yourself Be alti selfs for your higher consciousness, Mater te technique and experiance the sate it bring, ‘then share t by ezeating beauty and peace THD THTHeTTHM o » aAnannanaaMEDITATION FOR BALANCE IN THE CIRCUMVENT FORCE Yoo! Bhajan 9/21/71 |A)_St withthe spine straight and draw the left knee up tthe chest Keep the let fot flat onthe ground: Hole the knee aginst the chest with te hands, Place ‘the right ankle over the top ofthe left foot. Pull the ‘pine pcfcly straight. (At) Inhale asthe forehead is lowered tothe knee. The neck wil be bent in ck lock. Aa] Hold the breath. Then exhale and raise te nergy into the tied eye point when the head i down, ‘The Breath myzhen is: at fipekrm at oeeom Inhale S second Hold 1Sseconds Exhale Sszconds re CContrue 26 times then switch legs for 26 more epi: ‘COMMENTS: “The mos difficult part of the aura to alter I the crcurwant free. Whenever the energy flow in and out ‘ofthe body i imbslanced, a weakness develops in the ari radiance from that area ofthe body. A sight ln blance can produce alos of thee fot in racance, “This meditation is spirituel cure," ad brings a balance to your energy flow. It restores and recharges ‘he divine protestve cial sround you. If this eld i rang rey heya ery thes opprosctes Ye ‘an be change to postive in it effect on your consciousness aMEDITATION FOR THE DIVINE SHIELD, ‘Yogi Bhajan 9/24/1971 |) Sit with the right knee up and the left foot fac on the ground The ste ofthe left foot faces the right foot and contacts ts that the ball of the let foot is jut in front of the anklebone of ‘Be right foot. (41) Lean back on the lft arm making fis of the hand and rest the ight elbow fon the right knee. The palm of the right hand fet o tat the base of the Chu ison the cheek ‘Done andthe ret ofthe hand forms a cup over the tar with the to open. (A 2) Inhale deep and begin hanring slong. smooth Maasaaaaazeaseae. Listen {this sound trough the cupped palm, Continue for 31 minute nd then change sides for an equal time, [es ber fo sare slow, with a total tis of ‘3 minute for both sides. al (COMMENTS: Man's fundamental nature isto unfold, to evolve. Fear curtis this activity and you become unbsppy. eee ah Yerts,your potentials wll unfold. Without a gular habit of sadhana to build the svength of ea ee oe ee che meroy of fore: tthe magnetic shina ic trang negative thoughts turn t, _uanC anergy they pass trough te ari shield, This meditation cals onthe cosmos God throush Fee det imoeston and simulates the ine: sounds. The universe becomes the mother and you te ‘hlg. Call and sve sal come to your aid. AMMA MMAAAMAHMAAMHAHMHRTDHDHHTHHE aMEDITATION FOR INNER AND OUTER VISION — A RK ‘COMMENTS: ‘Yoaiahajan 2/17870 |A)_ Stretch the lagt ut straight and tean back 60 ‘eareos rom te ground wth the pals in back of {he hips. (A) Press the ever up ane back looking {through the top ofthe hens. Meditate for 8 to TH minutes and then do tng deeo breathing for 3 ‘old upto | minute, 90d 1B). Siti azey pote, lntarleck th fingers ofthe ‘wo hard ike Rooke with the let palm facing out from the ene. (8) Pross your eyes up slighty and Imecitatsthraugh the brow polrt for 3 minute. Mentally project a beam of light from the Brow out to infinty fr 8 minutes. Then ial and exhale Geeply afew times. Inale and hold the breath up {oT minute and-exale. CC) Siton we heels with e sah spina. Focus the attstion atthe poiaton teback ofthe dal op- posite tothe brow point. (C) Meditate for 3 min- tes, Iehale deply.exate complete end apy Foot lock, Hold at ong s comfortable and eax the breath, ) Sitas in Exercise 8. Rol the eves up and cece them around fos al four corners of the inside of ‘theskul, (0) Continue for 2 minute. Then inhale {asply wile circling the eyes an hold up t0 1 ie tite, Eahale and completly relax on the back “The eyes are keys to entering the vision ofthe inner words well asthe outer. This series of exer czas uss the eyes ae eve prose to crest efferent sates of consclousnes. Each eye positon alters {he bean frequencies and the way thought are wanaformad in the mind. This kiya brings deep relax {Hon andeaimness It causes the tension inal the eye muscles to relax s that abnormal vision ean decreas,PERSONALITY, NERVES, AND PERCEPTION Yos! Bhajan 2/2/1970 60° COMMENTS A) Siton the heels with arms cut fro paral to ‘the ground. ean tack 20 degrees from the verte! potion and fe the eyes without Blinking on one point. (Al Breath normally for 2 minimum of 3 ‘minutes without moving the body at all. Then in- hale coeply and relax. This execcte can be slowly Ineressed in time up to 31 minute 8) Sit ssighe with lage outstretched. Gend the [eft knee up the ches. Wrap arms around the ‘knee in vanuslock and fe the ight lag up to 60 grec. (8) Fix the ayes at a distant point. Hold {his position for 2 minutes breathing long and deep and Kegping the bock as svaightas possible. Then inate, nold and eelax. Switch legs and repeat the ‘exarcie. Then repeat the exercise for both legs, ‘gain and rele. (©) Sit up with the legs aight. The hands ar on ‘the ground bythe hips. Press the toes forward and lit the body off the round. (C) The weight ison the palmsand nels. Begin normal breathing for 3 1) Sit up in the same position but put the palms together over the head, stretching up as high as pos sible o the arms thug the ears. (0) Reach up ait diving into herwen. Hold for 1% minutes and then completely reax on the back For vision and the eyes tobe at their best the personality, newes and motives must also be a their best. This sis for eyesight and foresigt. Ithelos prevent both physics and mental myopia. The body and mind are one inteprated system. Mental habits, attitudes, and tensions affect the way We =, snd contribute tothe cinaes and problems of vision. ‘This set buds nerve strength and patience. It Bisa works on the iver and kianey shih ae rwolved in myopia. This develops te ability to se the infinite in every fit, the vision ofthe saints. a Cane anae ania m a e Dil aHUNSANI MEDITATION: MEDITATION ON THE WHITE SWAN Yop shaian 1713775, [AY Sit in casy pose with the spe ssight. Make fete of bom hands. Pu both fas with Back of pre at toward you 6t0 8 inches in font of the brow point. Extend and ress the thumb tips together unt they become wite(Al) Thee is no eed to pres very ard, jum frmly. Is important to let the last joint of the hum relax and bend much 35 pos ible to lock like ciagrar A2. Fix the ever on the lhe thumb tps fr few seconds 10 gta cear ‘mental rage ofthat portion of the hand. Then {lowe the eyelids and cearly se the thumbs tine {rough th eveice mova). Bag long, deep, and ow breaths. On the inal, think Sat, onthe ‘exhale mertally vibrate Narn. Carus for 5 to 11 ‘commen “The early Cristiane used to practice thie in the eaves, It wis one ofthe tchniques mastered by deus whan he studied yoge in India, Az you continue to meditate, you wil reach a sage where the hands wl become sil nd calm and the arms wil tart supporting thers. The body will begin torelax. You wil each a sate of total relaxation as you continually stimulate the life nerves, After $310 5 minute, you wl fet locked in the potion. ‘Then ae you relax you wil start floating in the ‘mental realm. ‘This used to be one of the mor ssered and sacet meditations. Its practiced By {ovenced yogi Strt practicing for 5 minutes and slowly incense, Thebes time to practice is jue before bed for 11 minutes. It wil bring the experience and potential of many Ties aDEEP MEDITATION INTO THOUGHTLESSNESS Yooi Bhajan 11/20/71 'A)_Sivin easy pote, Pull your spine vary covet ly straight. Put hands in your lap wth palms up the right hand resting in the nf aim. Thumbs my ‘ouch or may nat touch, For the effect to really, happen now, there canbe no teion in any other Barto the tody. Absolutely no tension, Let it go. ose your eyes. Imagine sasing yourself and watch: ing all the tension in every par. of the body leave, {Let your body go. Then totaly pull the energy 2 the root of the nose beten the twa eyebrows. Do ‘ot worry about the Bresth. Concentrate os deeply A as possible a that ane poit and mentally vibrate the manta VIHAHE GURU, whizn means " ecstacy Inthe light of tha Lord whic takes you away from the darkness” When you chant itmust be broken into 4 atomic dimensions: WHAHE-GU-RU. WHAREGURU WHA — Infinity HE” _The presen ofthe finite in infinity GU = Darcise RU Lig {f yourelax end Keep up, you wll enter 3 ew dimen: son of consiousnes:. However, the gts is guarced by the lower self so you may have to battle for ey. ‘The body may itch or pain; eal on your higher wa ang tet everyting that hinges you go. Continue 1 ‘minutes With aaetice you ean werk up to 31 minutes ‘Than inhale, exhale, Moke fits of your hands, open ‘and clase than several times. Then massage them 2 readjus circulation, ‘coMMENTS: ‘The real value ofa meditation isnot just to have an experianced! energy orto be abe to sty you have doe it, but to experience a continual flow of light from your inner af that ansiorms our behavior Batters in your day today living. It easy to know Truth, iti cifficult to eit, One of the Blocks {olivng what truths we already know isthe constant flow of thoughts the intellect fede os. We get sistracted by them end forget who we are and wit ne ara doing. The esemial beauty ofthis mess: tion is thatthe constant flowof the intellect sts, and the mind becomes empty. It's vey Guick way of achieving state of thoughtlesnes, and the moment you aciee It the ony thousht mav be the lice and sounds you are concentrating on 2The secret ofthe mantra isin fs merging of totality. Light and darknese, the nfnite in the ite. ltestablsns a vibation between Sel consciousness and Supreme conseiournee that he the effect of banking the subconscious barrier. When th sl isnot elarn ite contact withthe supreme ie dress and imagines immogsrataly. A poor man often dreams to bet king, This Ue subconelous dream ate. Mystcally we sy, “From this sft the supreme slf we'll ees withthe powe ofthe Crestor through the cosmic flow of consciousness." Technically we sy, “Atte inivigua frequency of lectro-mogneti field of the payche, wal create 3 fed in hationy with the surounding to break {through individual hangups which ae inthe subconscious mind” Both man the sme thing. Th med fl terms, our concentration at the brow point simulates the pineal to see.MEDITATION FOR CREATIVITY WITH GOO Yogi ahsjen 10/5/72 w\ LOS Jo or commeNTs: Mans eeativty i potentially init A) Sit stright in easy pose. ace the hands in receptive syan eda, the tp ofthe fis finger {ouching the tip ofthe thumb. Bend the elbows ‘2 the forearms are at 260 degree ge the bay (A) Concentrate atthe brow point and fel the nergy fore develop te has. Begn to chant Frythmically and powerfully from te sla plexus: God Gee God God God God. Continue for 22 minutes. Inhale deply, hold and silty let tha breath go. Inhale deeply and begin the braath of fre for minutes. Then lahale ond Ente very lng deep brent tia meditating on ‘be mantra Yor more minus but we has got cverted and caught into ritual, We lose the experience and enty keep the Endy company af the talk about experene, To stecy and talk not to doondte. The ‘mantrs “GA-DA" =""GOD" God rested man amy ra sal creativity can be expanded and experienced by simply meditating on the ly to reveal Himself in te ints ar infinity, £0. ‘rents thie mantra powertully and come inte harmony wit Your origins and your originality DMM M HHH RAHM AMM HOM HHT ODO mM mm me tt 4seen MEDITATION FOR THE SUNRISE La ENR & o2 "Yoo Bhajan 6710571 |Al_Siton te hets with he palmson the thight tnd beg to flax the pine (Al Inhale fran, fale tack. Mentally chant Sat with the inhale Nam wit the exhale for § minutes. 8) ‘Stllon the heels, band forward so the forehead ison theground andthe arm are stretched frend ‘with pales together. (8) Tahele deealy and chon © long sweet sound of SAAAAT. Continue myehmle chantingfor 1140 31. 1 In the same poston, chant Sat and come for ward toushing the foromeag tothe raed vp thumbs {Gl chart Nam ane turn tothe fit postion. [8 Continue for Tt to 31 minutes D)_Sitor the heels withthe spine aight, pains fon thighs (Dll ‘Bend forward ang put the foreness fn the ground and pele in front of the Rnges (02) ite nrg forward w this asten, chant SAAAAAT, ‘ise up and chant NAM. Continue for TT to 31 min Sit ineasy pore, Begin clapping the hands tage: bern front a te heart center by ralsng one hens 1 the other goes down. The palms brush ares: each fother.(E} The up and down alteration will art the ‘pine flexng. Fee loose ang light and chant the Guna Gait manta ofthe eight aspect ofthe infinite: pe c E & ae Seas = Going Mihm a U de mA pam SaaS Seer es Hed mg GM mmm A be oe Smiling and with 2ehythm, continue for 3¥ minutes and then ceply clan, “6‘COMMENTS: “The oldest frm of worship in the Vedas isthe worship of he sun god. The su isthe source af light fo al beings and the major source of energy. Man projeced he mind through th great syenbol and energy source to experience the expanded mental realm othe set, When Guru Nanok taught, he relied there were millions of sune ang that we should only project our minds to the One wi ‘Geatestham all. For this he prcticed the mantra in" above. The oldest way of achiving the diving Union and ecrtscy through this Kriya. Hazart Mohammed uied this exercise to gain the expansion of oneciousness needed to inspire people. When you have worked and perfected this Kriya, exercises ‘through E” may be practiced for 31 minut each. Exercise“ & C” are done belore the sun rst. Exercia "0" isthe most important of te series and should be done a the sun rises. Then it in joy and chant tothe lafinte variety and grace ofthe Crestor. 6 a am i ©wee eee ewe eee eens OE! ASHTAPAD -AP You Bhajan 1/20/1875 A) Sit in en pose lotus. Put hands in gvan ‘mura with the thumb tip and forefinger touching (Al Concentrate atthe Brow point and begia tong deep bret. On the inhale, mentally vibrate Sat Nam" sixean times. On the exhale, vibrate "Wha (Gora seen times Ta Kundalini Yoga, the athtang rhythm is baie. “The 16 beats are done mentally i two cycles of tight. Thar are four strokes up and four down in ich evel of eit Sat Nam Sat Nam Set Nam Sat Nam ‘Sat Nam Sat Nam Sat Narn Sat Nam ‘Sat Nam Sat Nam Set Nam Sat Nam Sat Nam Sst Nam Set Nam Sat Nam ‘wna Suru Wha Guru Whe Guru Ws Gur ‘Wha Sura Wha Guru Whe Guru Wha Guru ‘na Suru Wha Guru We Gura Wh Guru ‘na Sura Wha Guru Whe Gury Wh Guru “This is the rhythm. The mental note ofthe chant ‘Seonstat. Bagin with 11 minutes and increase shout? minutes 2 day until you reach 3T minutes COMMENTS “There war 2 man in Nazareth known a Jesus who used to practic this meditation. So wellknown was he for practicing and teaching it to attain Christ consciovnes, thatthe chant is pow ealed Chris Mantra. The mantra has total of 32 parts and 22 was also known 35 the Chat number In two thou fan ear ths all bean forgotten because people would not practice Is "By practicing thie mediation, sickness ove nd all bad emens fll rom the being. This chant sutomatzlly talances prans and spand to energie the entra chanal of the life energy, sushumana, {All physeal body ailments wil be spietually healed. Gut dot think ifs you who i doing the healing. Ieis the grace of the ifiiteconzlous energy and your life willbe longer and well balanced. If you honestly master thie meditation, then though the power of Your hands you ean macitate and hea! the shment of others. a7MEDITATION ON RAMA, Yoo Shsion 4/28/75 [Al Sitia a perfect yogic pose with spine straight Tae 2 few dom brenths and focus atthe Brow point. Then Chant beauty ana ytheneally RA A MA A Continue chanting thie a ate of about one epitition OF AVA MA‘A in four seconds, Take the breath 2 heeded, The tone is sonocous and soothing. The mesn- tg of the sounds ae: RA. The sun energy, postive, generating fore A Come, exis. MA. The moon enray, negative, receptive force ‘COMMENTS: RAMA is amos never chanted in a powerful and elfectie made, It ied to be one of the most widely preciced mantras. It works. It belongs to thase who practice i Man hasan instinct refine and to cor” {enae oF roundoff. In perception tudes, we've seen that man wil pu a set of abject into pattans even ‘Hiemeans excluding or not even seeing one object outside the pattern. Man created scretsto insure that the knowledge he had was not rounded off sh lost. Inthe secret groups, there were ctuals and codes of Intition. ‘Thesa evolved ce insure ta people nthe group were on te tare frequency of commumieton, ‘Anyone not on the same frequency cannot understand anotr person without losing or misinterpreting part of the communication. A seret makes it personal. We become personal and set becausa we are raid to be misunderstood. Man has two instincts: to be sei and commmaniate, and to round off and ‘condense, These seem to bo at odds. In reality, tare is nothing whieh issseret or should be seeret. The reno secret or personal mantras. These are man’s eration, nat nature's. The sound of RAGA MAVA that callsand merges the son and moon energies, got condensed to RAMA snd evento RMA. ‘Yo Shajan described this need for common frequency in communication this way, “When there are ‘wo individual ianttes in communication, mid thinks, mind coeerves, mind watches, mid intuit, mid ‘computes; and then the mouth says. Whatever one mauth says, the other er hears. Whetover the other ar hear his ear hears too. Each mouth hasan ear bythe sce; but whatever the mouth says, then the ea Pars {and whatever that ear hears, then tht mouth has to answer something to keep the level of communication already ata certain trequency that hasbeen establiehed. Anyone not at tht exablished frequency wil mis ‘understand totaly. Uncersandig is only in relationship tothe texancy of tela of communtaton aod mira” ‘Chant RACA MAA without abbreviation and without secrecy Comumicte and shee. Chanting ina ‘up wil bring you othe same requeney of communication with each ates and will expand your int tion to understane one another 4MAHAN JAP OR LINKED JAP Yoo! Bhaian 1/13/75 |) Sit attentively and mecitate athe Brow point, Ls emeone in the gfoup chant onetime: SA TAHA-MA Time for eacheyele: 2% to 3 sacond, Then, someone cls immediatly picks up toe chat a the first person nc, This continu but age ust ina "regular order ich as arounc a cite. Anyone can pick up the evant at Sy onetime. The ingvial will become sensitizd on {ew levels that he wil respond tothe energy inthe (youn. Each person ita part of the greater energy bal Shee, Chanting wil epsen in response tothe shit of te {oral goup energy, 00 jut a a vidual “eants f." Utimetely the vical aii merges with he group tivity end thee i 0 diffrence since its te energy focus ofthe group tha shifts and causes someor 0 Chant. Some may chant mare than ape time, whit oars may not chant at all. A very delicate and sublime sens {ity wil be developed in thisproces. The effect of re ‘Chant f that of you multi by the total qumber of peonle participating plus twice the number eased. This Fumbertmeseach Japa ar meditative repitivon equals the effect This means the effect of 2 few milion epi: tions canbe achieved in 8 moderate size group ina short. time It requires a very perfect concentration and it ‘would be best f the group has already exercised and ‘Tiieved a mestative state belore sartng « Mahan Js {Ghanting the pun) shabad (above! all together for = few minute to begin with wil Be hell TOO nnannnane € e € € € . . € € ‘ €SHABO KAYA Yogi Bhajan 4/1/1974 |A)_Sit in any comfortable posture withthe spine Boaignt Place tre hands te lap, pans up with Thee hand ovr the ef (A 1) The thumbs al Tie Lobetner end point forward. (A 2} Foous the Bias the to of the nose, the eyelcs ha closed. Tale in 4 ecual parts, mentaly vibrating the man AUSATANAMA. Hold the breath, vibrating the Thats 4 times for a tual of 16 beats. Ex aual strokes projecting mentally “Wahe Gua ‘Santina for 16 to 62 minutes. ‘COMMENTS every night before bed, If itis practiond egulary, see will ee rs he nerves wl regenerate. After afew mort, tert of Your eee af ee an sabeonsouay equated te sme oth You wil tik ber wore Fora you Stee ee ter and tht beter Ths ythmic mana wil eventually progress shat eer Fy beat the mantra and take on the breth hythm. aoa aerscetoad mn numerology. The number 11 the umber of infinity in the Se eer of he pata rel The number 22 the infinite numbet of ‘Siig mtr het rn Th rent rept In 22 Ba (ies the mind the power to straten tothe infinite. re Cannot be enough praise of this meditation and its wowth prot alioy “it gore raciane and the raclance gives patience which the Fs ty Sie thoutatention to all he mistakes of another a5 the sun tov yon Phe incrporation ofthis pact universality inthe personal plined pretice of Shabd Kriva. “The best time to practice is kr mating etfecton the person rondition of real Love. In jes ig and warmth fy comes with the csc ADOT eanneaan®e DAMA OOO nnamnanname na ©wo aunpwae we awwe eee ee wn eow KARAM SHAMBAVI MUDRA MEDITATION "You! Shaian 8/2/'972 ‘Al Sitin easy pose with the sone staght. Bring ‘the in down into the envty atthe tap of these ‘hum teweon the collar bones. Hands frm the Yat xptongyan mara with inde finger on the i of ) {the thumb. The forearms ate 90 derats to the up oe per arms and paralia to the ground. Palms foc, (A182) Concentrate atthe root ofthe nose, feeling af the eyebrows nd foresrne ae a tine 8B). Skin lotus or easy pose. Put the hands palms up under the buttocks. The ams goin between the Y \s legs, not sround them Ocop the head back so the ‘chin ishign ang concentrate mantlly through the i } fectum. (B) Inhale ia 4 equal pars mentally vibrating "Sat Sat Sat Sa” Exhale in one Breath ‘beating "Nasam.” Continue for 11 minutes “Then ihale and bring the neck saight. Relax the ‘body andthe breath completely and meditate ‘COMMENTS: In ite there are constantly waves of emotions, et life snot these wave. The highest point of con- sciousness in life lve, but love isa constant Frequency cf vibrations twoughout life thet has 80 can. icin in it. "The problem with us is thatthe postive and aegatve aspects of the eg ae not Balanced so ro neutrality and constancy can take root. Positive epo isthe constant vibratory projection of the sl [Negative ego ithe overprojection or uncer-contacton ofthe salt. The imbalance of thes wo maker Uruinabe to conguee the fer of death 20 we rest changing and evolving to hier conssiousnes since ‘every veal change isexperienced asa death, “This kriva balances the ego, conquers the fear of death, gives sound sep, eliminates strange dre, and creates positive atitude in life, If especilly good practice at sunset or whenever the un forms 260 degree ange to you. Thess periods ofthe day ae your dally weak points when negativity can easily ‘rhumph. This kriye rave out the negativity and eliminate “This kiya has two parts. "A" isthe postive ego mlmu ant. "B” stimulates the negative ego and wl sometimes test in epresion and very unruly thought. The bes procedure ito aways practic the ‘wo parts together. Afters slow bull up of time, "A can be practiced 31 minutes and then "3 can be practiced for 31 minutes. This should then be followed by 11 minutes of carp relaxation. If you sri Fated when you begin practicing thiskrva, eda the practice of "Movement Felaxation, 5/3/12 "before ‘the deep relaxation. “This Kriya, faithfully practiced, produce vitality in the ethric body so that it becomes extremely strong and begins to totally regulate the physical glands. This balances the glandular system 40 that THe tmotions become constant andthe mind bacomes divine nits aetual potential. The glands wil serete {0 the total rhythm of tha inavidual psyche rather than from fragmented segments of te self. Thisnew unity isthe ecstasy 5MOVEMENT RELAXATION Yoo Bhsian 5/2/72 |) Stand straight with arms completely relaxes ose tne eye. relay tension reach part of he Shay and onsite go. Next, Begin sway Bre move cory part of the body Dance gaceuly G If there is gentle rhythmic music of a high vibra- tion oie, may be nd a backgroun. Con A tue fordto1) minutes % \ 181 tmmesitey stand sight with the eyes sll Ela With th hance, begin fo Katy fel ach fort and weno te body without reservation. Erory munch mus be touched. Feel es —~ {nly wth the plone Contin for 3405 mies _ C) Lean forward with arms hanging completely flan Alte sles ofthe body Soul re {G) tevin tres be noma. Cominue fort minus. c | D 10) Inhale and exhale deply sveral times. Next, Slowly fen beckwarde with arms hanging loosely Gown. (0" Breathing elaxed. Hold for 1 min. (ae, Completely relax. COMMENTS: nythmie, unforced, graceful, and free movement relaxes the entire body and releases the tions we sore n the boat from our dsily emotions. All emotional traumas leave tei signature of tension Inthe body. If these areas of the bod are not relaxed, the chronic stress can lea to both psi! ard imental imbalances. The time of exercise “A” can be extended as long as you enoy it. In the ormal ‘Jaws 3 to 5 minutes i enough. Feeling the entire body confirms the reality ofthe relaxation and moothes the aura. The remaining exerlse strengthen the Feat and circulatory system. Uf this system ‘Tweak, then tases thet are tene or are inthe extremes of he body and the joints will build up USopoits tat crete iliess. True Gasp relaxation woUld be cfficult. This simole series is for total ‘elonation and » cooperative coocalnation of ming and body into the experience of sf. 2 ee) nm’ saw eseae see ewe ewwoe MEDITATION TO TRANSCEND INDIVIDUAL CONSCIOUSNESS AND ANGER, Yoo! Bhajan 116/75 A Sit in easy pase withthe spine straight. Make fete 3 both hands. Put both fists with back of ple towards you, 608 inches infront ofthe trom point. Extend and pres the thom tps toet ar her unt they become white. (AT] There ino need to prs very hard Jus firmly. Its important to let ‘he last oint ofthe thumb relax and bend ae mich {rporbl t ook like giagram A2. Close the eyes, Sand tke 2 deep breath. Let the breath out ‘icky ad powerfully and sy WHA GURU, Unter ‘hit mune atthe highest velocity or frequency thet ieposible. The pitch willbe high and vibrate tah ‘the rose and brow point on GURU. WHA is about ‘Veecond and GURU is about 7 seconds. Now, take ees breath and repeat the manta tythmizally. CContiwe for 2 minutes, ‘COMMENTS: “There are always times in a marriage relationship where husband and wife donot get in an infinite and graceful consciousness. They want 0 yell and erge. They have lost the abilty to listen, be alent, tnd act ase single unit of energy. Wea you have argued and talked until you can talk and argue no longer, sit'4t0 5 feet across from your partner inthis masitation, Now, with ceep and powerful breaths, alternate saying the mantre. Listen to each others sound, Ifthe sound ls correc, twill pane ‘rate the skull and sm tobe inside you. This will break the spall of intolerance and confusion and disperse any latent anger. Ending an argument this way will maintain peace in the subeonssiout rele ‘s2'you do not cary the dispute into unrelated areas and tines of your relationship, Ite essnta to keep the eyelids closed. If they are open, you wil get faint and dizy in a fw sras ‘ofthe chant. If your eyes are closed, you are protected, andthe effects on conscigusnez wl happenin 8.10, 11,ers>mpititons. The mental frame from which’ you se yourself andthe world will be totaly, shifted within and without by this exer, In the science of Humanolony, this is an example of technique that pratcally alters the elation ‘ship between ingvidval and cosmic consciousness, Counelors should teach and apply this principe. Instead of ending ina finite indivi vibration whien ete effect of civiing people and cresting ‘boundries, and the session with this exercise to erete ard equiisrivm withthe infinite self. 3ANTLDEPRESSION AND BRAIN SYNCHRONY MEDITATION Yoo! Bhajan 1/23/75, 2 Al Sitin sey pose with an eect spine, The hands isos are in gyan mudra with the first finger on top of the sa = Sern eam oe ae pound IES Sedbvingte mctoen onto he eyes so he eS wea tite lh one he eerie = sure Teetd tas eter” a t ‘Then inhale dap and mpsrate the hands 36 t0 45 a Jey ines tether nce aa) S eats se onal geste Tnetbowel a Sowrmovencn one eye the reat king serra Reon Cert th he } st nue we -Maee te ae Nese Sane ie wary ofthe rah Toe ent ong A2 (f seretching the breath from 3 sngle point to the width of the arm spread isessntal. After 2t0 3 ‘minutes, inreose te spand to 3% to 4 seconds for e ? ach eyee f SA.TANAMA. Continua fr 3 mis titer, Then inhale and relax with he armsand Shoulders totally dead. No mudra is needed, just - RELAX, Neditate at the crown chakra. Ifyou ‘mutt concanvate a al, focus all your energy at as | Snteror forteal on top of the skull. Puta of ‘Your energy in total rslaxaton or on thet one square is Inch on the sll, Continue for about 15 minutes. Cc ccommenrs: ‘You are bom and made to be positive and creative. The cretvty of your exisence i unimite. ‘Since we do not Have the established habit gf constancy in thought and actin, we create negative patterns of thought and cepresions. This meditation wil let you evaluate ad measure how postive ‘or negative you re. ft wl sso make You positive and happy. Ie focuses on the range ofthe breath Inthe subconscious, breath and ifeare synonymous. By medaing tis way, deresen an be lee ted. Ifyou doi correctly, there wil bea tremendous pretreat Your lymph glands. The two sides ofthe brain get coorciated and separated. Those unfortunate people who used marihuana at any ‘ime in ther life get the hemispheres confused. The effects perioge seatterednes, ack of moti tion, depresion or alieation. This can recur anytime inthe lil, even afar years of abstinence from drug usage The body needs tobe readjusted through an dopropriats beet fast and a banana fast. This exercee wil als recoordinste the bain function. Increase the time of she mestations slowly, Ultimately Vou can 60" by the relaxation for 31 minute. fr 11 minutes followed 54 DHramnnnnnangy annem eranm LAMM nnnannnam aa Neen eee eeeaaneeuawe aes eae e meee ww ees “TWO PRANAYAMS TO BALANCE MENTAL ENERGY ‘Yoo! Bhajan 8/20/71 a 10/1917 1 Sitin eay pore with an erect spine. The eyes recreate eee tte eee erie Se gray tome en, street sr ame sinc seiian geo Fe ~ HN {Gupier finger to sltenatly open and close the ost lla & Ib) in de following sequence: Inhale Geeply through the left nos, hla 45 seconds, fxhalechrough the right nase in 4 equal pars. [Attar edanting to tis ehythm, (3 t0 4 minutes Corp the entale to 8 equal parts, Contin for 10 minute. ‘COMMENTS: “The radiance and beauty ofa person depends on the city snd dite of his circurment fore field which in turn depends on the balance of energy inthe lett moon) and eg: (nl ses of the Body. ‘The fst pronayam erestes this Balance and alow the mi! eid itslf of doubts. The mind has many stages and sates, Ie canetantly generates the waves of thought you need inorder for you and your bain to felae to tis world, Normally people tach meditation to test the flow ofthe thought. You an- hot stop the thoughts given the intellect from being produced, but you can alter your relation to them steely Mose meditation lead you to te tate of suspension or the ate of void. Few even {each you to recch the state of ratyahars, To focu the mind's meditation to this state i the job of the second pransyam, 55UNGALI PRANAYAM Yosi Bhajan 5/1/75 [Al Sit ke yogi straight and simple, withthe spine rect The hands are in qyan muara. (A) Inhale break ing the breath nto TS equal segments. On the exhale, ‘raat the breath into 1Smore waves, Now ad the ‘inj shabad form of Sat Nam with the breath Intl: ‘Sp.S1Se-S0$9S2-S00S0SeSe-S252S35a exhale: Taare TeTeTeTe-TaTeTeTeTeTeTaTs toate: Na-NaNaNoNeNg a Ne-Na-Na Nea NaN Extale: MaMa MaMa a Mo-Ma-Ma MaMa Mas Moa “This manta iscone mentally with the bresth. One cycle of Sa TaNaMa takes about 30 seconds. Com ‘nue in this vee for 3 minutes. Now inhale, exhale land relax. Enjoy the conscious sate. Practice this ‘recitation upto 31 minutes, but buildup graully {rom 3 minutes by adding ane minute par day. ‘COMMENTS: ‘Tis is powerfl meditation inthe ancient technology of pravayam. {thas not been taught openly before and should be practiced very propery. When you bepn the breath, take a deep exhale an then ar inhaling, If sorosone doe the meditation without preparing tha nerves slowly hen after 31 mi Stes he may just faint. Someone should normaly stand by you fortis meditation in cae you overdo He mur give you water immeatatly 17. falnt comes on. Inene old writings ths type of broken breath called 16 firger breath. It fs good example of how knowledge gets confused and lst, Fifteen strokes ona single Inhale or exhale is called 16! The old Chlzstions computed things with different numeologial undercanding. Most writing are symbolic Sad coded, or the symbols mean different things from thee conterporary use. We are fortunate to have Teacher who pracilly experienced and mattered allthis knowedge to lead us through the pitfalls Gethour ero. In the end analy, all alk ie worthles, Its only te exact practice that gies growth ne resale, “vnen mentally bearing these basie sounds of the mantra, do ax fea chat you kiiow them. Instead, create a sound ta be lsened €0 By your inner most potential and guiding Slt. Ask how the inner Self Tikes it and reacts tot. These sounde and mythm communicate in the language of the loner Self and will ve 9 definate rest. “The body is made to do yous. The postures and angles createcertan pressures to stimulate reactions in the bain to get into the experience of the unlimited Self by the extension and alteration of the thought patterns, Yogi Bhalan ays," The whole body has been made to adjust 9 all the complications so AAA RARAHAMRAMRAHHRAMRHHHAT HHH HHRAHA aoa ee of postures end postions which ean activate the brin’s thoughts, extension, an performance so that fran can experience what he wants t know and that i the unknown of himself." This iy ithe "linen prarayem in which you have the authority to expand your consciousness and Your ability and your brimectt. You can start making 3 hole inthe five section of the rain, right and left sides, 32 ‘hat the central channel can look ove ll that Is sen by you." So, this macitationsctivates the central herve channel of th bain, the pituitary, pine, and fontenal rea: to coordinate and transcend the Individual functioning of the ten regions of the left and right brains It aap excelent t reduce body weight wen accompanied by a appropriate graens get. 9RAJA YOGA MEDITATION FOF TAPA Yogi Bhajan M971 A) Siterectin easy pose or lotus. Become Race of tie areath ae divine flow of awakening Eeotgy an felt et pulse of life, Notice HF i ‘only throush the left nostril or the right nostri Re agin tng, cep and slow powectul breaths ‘Seoterly linking your mind wth this breath Continue for inates 18) Focus the consciousness on the frst centee Chaisesat the rectum. Innate deeply and fo! te ‘faves masane the rectum and lightly contrac i Eihate and rentally fel the elimination through fhe rectum, Conte for 1 minute ee Cc Concentrate on the second center, the sex Shoase snd ose off the rectum, Inhale ad dram cea an ergane, pulling the rectum and sx Orns arty coger Continue for T minute with ons, Seep breathing. nae 1) Concentrate on the third center of conscious Oe eRetima paint. Pull up the fist two centers ed araw hem tothe navel point with the inhale MGR ent tow atte navel point and exhale (Continue fer 1 minute 1 Concentrate onthe fourth center of conscious fess te heart center, This isthe point between che Jezand te aren ceectly infront of that Deine Bulla tower thee centers up, pulling the sesctragm lock: the cher is ifted and does o> Gan preztning, Breath long and slow, deep itn oeet gah breath from the base of the spine {Srtne heart center level. Let the concentration and Te yo mgner up the sone from the heart center swath ase inate. "Then apply the cin lock, jalandhara banc: the chin ul oa back 20 the necks saight Pres the Chez and back ad focus atthe pineal gland. Ths ove uP ae ees nergund ikea simingred. Com” & Pee toed minutes. Then inhale, exhale, and hole ‘ebeeath out, Trae ad relax the Breath. aT Mmmm £) Pull all he locks and deeply inhale. Hold he . reath and vibcate te Dally in and out 5 times, Ex breath on vcner deep breath and wbrate Bie. © aRathue with Tox, 12e, 17x. 228, 24x, 26x, 208 : Conti go. deep and sow treating. Toray © then eain Joe res of the pean low along iM® ge sence reepe pineal gan. Continue with steady ‘rcentration for 11 minutes - € 58 © €ae CG} Sit wich the spine straight, bending the lower Dick forward, Hande are on te Knees. Begin breathof fie for 3 minatex o) 1H) SitasG sbove. Immediately meditate onthe ‘crn mptten fhe sand "Hun & 2 Sey {Sate han one per sez. Create the sound from under the navel point. Continue for 3 minutes. 1) Fozusar the tp chaka, the top of the sll, ‘Chant “Ong” athe back ofthe mouth where the ‘ose joins the throat. Let yours go ito thei Finite scund eurrent aif all atoms inthe cosmos wore vibrating this sound ‘conmenTs: Raja Yogs is he technique of union through mental concentration. The power ofthis set depends ‘on the mantal focus ofthe prac energy channeled bythe oreath. Once the energy israised along the ‘her chord (pituitary to pineal glands), he finite eonacioumess can ly into the sen of infinity that ithe bane anheiege a he sol, Ts sty you cart "Hur", felled by “Ong”‘TWo MEDITATIONS FOR OPENING THE HIGHER CENTERS Yosi Bhajan 1) Siverect, if the chest and concentrate a the ~~ brow point. rms stay straight with the hands resting onthe knaes in gyan muda. (Bop with ‘he haod facing forward, next turn tothe ght stoulder 4 times and say "Sat Nam” with each turn. ‘Next, ten from center tothe left shoulder 4 times and say "Whabe Guru". Continue ina regular fhythm for mI mioutes. The mantra will ea thythmic and continuous SAT NAM SAT NAM SAT NAM SAT NAM WHAHE GURU WHAHE GURU WHAHE GURJ WHAHE GURU. A single repit ton lasts about 7 scone. 10)_Sie with astaight spine. Extand the arms out ‘othe sides paral to th ground. Palm are lat " ard face up (I) Concentrate on the top canter of ‘the head and a the sama time be aware ofthe ‘nergy in the gale. Do the same head motion des. cribed in "A above, but use the mantra “Whaho T ano Whaho Whaho™ when the heed goes left and ‘us the mantra "Guru Guru Guru Guru” whentura: ing i to the ight. Continue for 6 minutes, then inhale deeply and elax the bresth and arms. Con tinue to meditate within te self fora few minute. ‘COMMENTS: then the thyroid and pasthycoid secretions ae stimulated toa certain tee, the pranic energy flows more freely into the uper energy centers of the head. The frst eaitation has this effect. The second radiation focuses in the heart center energy of compassion and te healing energy of the hands. Ie is {meditation of levels beyond the realms of pain. Both meditatiors increase the culation of blood to the brain. They areexcellent as short meditations in themselves oF asa eepeation fora longer med tation. Both clear the ming and allow greater concentration, 60 att omnaaraaanaeanet naw amcose eseeseeaeanes eweeocee WHA GURU KAlYs ‘You Bhajan 11/27/72 a f | |A)_ Come into char pose: knees bent, back parallel {the gound, ance gresping the Mews firmly. Keep {he apes stright The head fooks dows, (Al Turn Fed tothe lft Souder andy WHA. Turn head 19 the right shoulder and say GURU. Alternate at 2 ‘odera's pace to maka a continuous sound cureent WHa GURU WHA GURU WHA GURU. Continue Yor 3 mines. 18} Stand up stright, Puthands on the hips snd lean backwards. Keep the lege straight. Let the head fallboct I). Tun ead tothe left and say WHA. ‘Farm bed to the right and say GURU . Continve for 3 minutos 16) Stand strtght. Bend litle so the hands rest Gn the tees, Spine iesvaight but bend the hea ve {G1 Then chane WHA while turning the head tothe lef. Ghent GUAU wile turning hesd tothe right. Continue for 3 nutes 1) Stand up, Stretch ams overhead tying to touch fhe sky (0) OOWHA, the fet ae flat onthe ground ‘With GURU, rise up a the toes. Vibrate up end own foe 3 minutes )_Siton the asl, Place the palms flat on the foor justin font of he kes. Spine and arms ae Sesh Fookinglite a sphine (1) Bend forward, eouching the forehead tothe sound and chant GUA. (€2) Rise upand enant WHA. Continue 3 minutes, 61. Sit in easy poe, (FI Segin 9 whisper the pan} sabad SA-TA-NA-MA ‘After 2 mites, chant loudly for 2 minutes, G)_Immeciately cor on the heels with sls on ‘highs. Begin flexing the spine and with 2 power: ful whisper chant SA forward, TAcback, NAcfor. ward, MA-beck.(G) Continue for 3 minutes, then medica “OMMENTS: ‘This kiya is knowa by experiencing i. Basically the et is total workout for the thyroid, pituitary, and pines lands, Your whole body will seat. Maditation afte this kriya brings the realization that verse channels for uth and that "to maintain gas the mos ungrastd moments is the true human worth a ‘Sir Sing Sahib Bhai Sehib Harbhsion Singh Yoo! waite THM HDHTHMHAMRHAHMHTTHHA THANE aaa om 2awe ” ccecececoeooce ee oe ee ee WHA GURU MEDITATION "Yogi raion 1/14/1972 |A)_Sitwith the sine erect ina meditative posure Fix the eyes atthe tip of the rose. (A 1) Turn the head tthe let, binging the chin over the shoulder ahd chant WHA, Then torn the Mead to te Aight, hile ranting GURU, Continue for 13 3 my (a2 tes. Then ile deeply and immediately meditate St the tind aye poi for several minutes wn eo 7 ‘COMMENTS: “This meditation wil bring nate of ealmnas and joy tthe mind. If practiced sveral times, the yar wil automaticaly lock atthe third eye point when yeu inhale. it wil even be hard to come out ‘of tT calmness comes as you consciously unite with te parts of yoursell. Tn tis Riva we Foca fn the union ofthe lower and higher tangles The lange are formed bythe tp ofthe nose and the tw ever and the Brow point and the two eyes bringing the lower into the higher i the highest inter course, When extablished inthe subconscious, it becomes» vine intercourse ito estasy. 63MEDITATION FOR SELE.STIMULATION INTO ECSTACY. Yo3i Bhsisn 2/28/72 Al Sit in easy pose with an eect sping and hands in {an mura. (A! Ge vary calm and quiet. Concer tate at the rot of the nose. nolan 3 equal ports {ough the nose Eaily had the breath as you soe the head over the right shoulder Exhale and turn the head straight. Repeat the beeath, But turn. your ‘pentally hear the manta, SAT NAM, SAT Na, SAT NAM. On the exhale, ure WHAHE GUAU. Continue far 7 minutes. 8) ‘Relox by extending the lags straight and bend forward gasping the tes. Let the head (lan ano meditate atthe root ofthe nore. (B) Focus a the eneray there. Let the mind 90, Project nce the cosmos. Continua for 5 to ? minutes SOMMENTS [en vou do “Bsr above, you wl find a pressure in the forehead that will enter atthe third Ye point, us go into a dee relaxation. Thisisa high attainment, This mediation wil a voc to 7e sate of ecstasy and will rete» proactive see sround oe 66 head tothe left. Continve alternating, On the ah,MEDITATION ON THE LIFE CURRENT (OF YOUR HEART UNTO INFINITY Yoo Bhajan 5/5/75, |A)_ Sit in easy pose with spine erect lke perfect vos: ‘ake the howd ft ke ec, facing the eyes. Thee ‘f tne aed wl evt throug half ofthe vision of ech al yer Move the hand 3 inches frm the fae. (A1) $Fheange donot touch eoeh other. The small fingers Teanpareted by about thee inches, Ifyou look sri, ‘he wo ama fingers wll appear to intersect and frm Theartte figure, (X2] Ifyou Took up or down, it wil fot be there. A sempleaajusiment of the distance may Be equiv or tht lite red drop to form nthe om. Mesiate on the heartdrop and s what color changes = \ [goes thovth. Look into thedistance, tat 2 liste fingers, Hold te hands pecfecty tll, After 1 1 minutes inhale ang flax the hands {1 In easy ose and hands in gyan musa on the knee {@iehant ins monotone: GGobinde, rukunde,udhare, pare, haring, kala, simame,akame ‘Each sound is separate, De not un one ontop of the ‘ther, A Sort but complete pauses esetial, Chant for 8 minutes. COMMENTS: “triste not an eaty, ght meditation. Iaffet te central par ofthe brain and multe he et ee te nares as, You may gt a presare nea tbe eyebrows ae cols Gung, Ts Ea eof cnangs and is very unborig. x gives the ability te make decisions clety and {Be silty to know future thought forms Pe tens meditation must ala follow part "A". Tre chant is done 20 that each word it indi dk rns sort pou between them. hare ae no aling sounds. Each word is spoken. Itsy Sees vel dxrbee “Tee ike sing chadar tees or cutting bet wasnt Te cso arrisctars, What no concios efforts can produce ina man, Cod Grea can work out Iss Pave iat ct use, word. You can never understand te Sri Guru Granth Sai if you don oder see gon Raat the entire secretin the wbratory ving and yang in every shabad. Word end Salon are the balance of tet meditation and thatthe highest rower.”MEDITATION AND SELF-RELIANCE ‘Yogi ahsien 3/3/72 AA) Sit with spine eect ond lags extended straight fut frone. The rms are parallel to the round and point forward. (All ihale and lean back 60 degrees from the ground. Hold the breath ane it both legs Up a high a posible. (AZ) Hold the breath a long, {ar posible ang then exhale, letting the legs down, nd bend forward grasping the toes. (AS) Pull firmly ho: ‘nthe toes aed hold this position with normal breath ing After 11 minutes, take several Seep breaths, then I inale and lan back 60 degrees and repet the ist part of the exercise tree or four na. AL 0 2B}. Sivan the hess and place the palms on the thighs Wisner powerfully the sound SAT while exing the spin forward, and NAM wile flexing backwards. (8) ‘Thesound wl be ikea smoke. Continue the spine flex ata madum pace foe 8 minutes. Then inhale and txhale 4 tes. Relax CC. Sic straight with palms together and thumbs az locke. Pres them firmly together and put pressure Z st the center of the cher. (Cl. Bring your entre upper body weight on the hands and concentrate all the ‘mental energy atte root af the nose. Meditate in rc ‘this pose for 10 minutes. Sit straight and move the wai side to side ina ‘eguar myth. (D) Contiwe for 3 nutes, DTM MMMM MHRA MMT MMOD HH HHH G € © ° 8 € © \ ‘ . ©)_ Begin rapid sine tex holding the ankles. (E) CConcuntrate on the formar motion 3 tle more than ‘he backward mation eo that each flex pus sight pulling peste on te sax organs. Continue for 3 Fminutes- Relax the body completely. sit erect with hands in gyan muda. Concontrate {x the rot of the nase and fur the head over the gn shoulder while saying SAT NANG. Turn the head ‘over the et shoulder saying WHA GURU. Continue in steady thythn for TY motes. COMMENTS: “The fist duty of the spiritual teacher ito develop saltradiance in his sudents. This erential since sen the truth ofthe teachings ae tte, who gets texted? The students The group most be unshake ble and thie can any exit f there isa selladianceonTruth. The group must hve ¢ clear and powerful ‘adance, This radiance i blocked by fears Fear come: wit dependence. The only depengence thats Scceptatie is complete dependence on Guru and wisdom fr tht wil lead to seeaance, and tat wil ‘ish all the fear. If your slfalianc is srg, you ae protected and those that are with You are pro- tected “This sais provokes the seleliance and enersize vers physical areas ofthe body. “A sats he blane in the aura between north and south Te ls puts a aresnre on te liver to clea the body and IRorase courage, "8 6" open the hear enter anergy of compassion and urender af the iit en fied ego to infinite wisdom. “D" works onthe Tier and "E™ onthe sexual energy ‘The las exer, "Eta maditation that cn be extandedto 31 mans. When turning to Ue igh You are representing ‘youre ara unit aenuity of Truth. When turing to the le, your eliance focused on te infinite ‘wisdom. Reliance in Wha Guru brings slteliance asa unitin Sat Nam. 6