Warm-ups: Sit with a straight spine, and extend your arms out to the sides, parallel to the ground. Begin wiggling the fingers, twisting the hands, bending the arms, stretching the elbows, for a few minutes before you begin. This is an important part of this exercise. Time for warm-ups: just a minute or so.
Mudra: Stretch your arms out to the sides, parallel to the ground. Make your palms flat, facing forward, and the fingers spread wide apart. Come to a balance in this position. The muscles of the body should hold the weight of the arms, to perform the exercise. This position is your base.
Cross hands a few inches behind the head and then back to sides, 4x, elbows straight (sat nam sat nam sat nam ji). Alternate right hand in front of left, then left in front.
Cross Hands at wrists about 12 inches in front of Head and then back to sides, 4x, elbows
Alternate right hand in front of left, the left in front (waheguru waheguru waheguru ji)
Eyes are closed.
Continue in this fashion 3 min to (unspecified). 3 min is enough to introduce the meditation without spacing out too much.
Comments/Effects: This is a warrior‟s exercise, and can call upon a lot of inner strength and determination. The warm-ups are an essential part of this meditation; sometimes the nerves, muscles & bones get locked up, and the warm-ups will help loosen them. Without that, you may experience muscle pain the next day.
In the starting position, keep the arms in balance, letting the weight of the arms be held up by the muscles of the body (as opposed to the muscles of the arms doing all the work). This will cause a movement in the central nerve, the „shushmana‟, in the inner spinal chord. If held in the proper position, you will begin to feel a tingling of energy.
Yogi Bhajan refers to the behind the head position as your “Sat Nam,” and he calls it your original “Oriental Self,” your earth, your spine.
He refers to the front of head position as your “Wahe Guru,” your God, your front face. “There are only two things on this planet — “Sat Nam” is your back; “Wahe Guru” is your front.”
Remember, angle is very important in Kundalini Yoga. Kundalini Yoga is a series of angles, triangles, which cut the squares. They say in astrology when you have a “square,” it means trouble. Kundalini Yoga deals with angles to diagonally cut the squares, which means cutting the bad luck.
After a few minutes of practice, you‟ll reach a stage called, “The Twilight Zone,” and then there‟ll be huge pain. You will feel you are hurting, because the hemispheres of the brain have to adjust; but soon the endorphins will be released, and you won‟t want to stop. That‟s how it will be if we keep on doing it.
When you feel superior you bore everybody with yourself—a lot of air with no purpose. All our problems—jealousy, insecurity, fears and mistrust, come from our inferiority complex. People have problems because they cannot connect up to Infinity. Society does not trust a yo-yo. Show your worth, and prove that you are trust worthy. Wherever you go, your reputation goes ahead of you. In life, to be worthy, you should be trustworthy to the entire universe. Professionally you are getting ready for the Aquarian Age. I hope you will not let down the global consciousness. You are needed by the world now.
NM335 – Class audio
1. Sit straight in a cross-legged position. The right hand is held up beside the right shoulder with the elbow relaxed down. Lock the first two fingers close together pointing upwards, and use the thumb to hold the other two. The left hand rests on your heart. Eyes are closed.
Sing from the navel Ong Namo Guru Dev Namo by Nirinjan Kaur. Continue for 31 minutes.
Ong Namo Guru Dev Namo – Nirinjan Kaur
Inhale deeply, hold, exhale like cannon fire through the nostrils. Repeat 2 more times.
2. Same posture but switch hands. Chant from the navel Wahe Guru, Wahe Jio by Sangeet Kaur and Harjinder Singh (from Raga Sadhana).
Wahe Guru Wahe Jio – Sangeet Kaur
Continue for 11 minutes divided in three parts: first part loudly, second part whispering, last part in deep silence. “In silence you speak in yourself and you must hear by your ears. God will give you the power to hear the unknown sounds of the world—you can talk with birds and animals and humans alike.”
3. Same posture. Chant from the navel Sat Narayan by Jasbir Kaur.
Sat Narayan – Jasbir Kaur
After 2 minutes bring the hands in prayer mudra in front of your chest. Continue chanting as you press the hands together for another 2 minutes.
4. Chant 5 times from the navel Har Har Har Har Gobinde by Nirinjan Kaur.
Har Har Har Har Gobinde – Nirinjan Kaur
To end, inhale, exhale, relax.
Put right hand on top of left shoulder, led hand flat against the back. Keep your posture. Chest out, chin in, spine straight so that energy and spinal serum flow freely. Close the eyes, breathe long and deep. Inhale deeply, hold as long as you can, exhale long. Do this very consciously without any rhythm. 11 min.
Switch sides. Do for 11 min.
Inhale, put arms out so sides at 60 deg,chin up, face up, praying to Almighty God. 3 min.
Put hands on heart, right over left. Contemplate. 7 min.
Put hands on lap, left under, right over. Sing Har Har Har Har Gobinde… Use GuruShabad Singh version. 3 min
. Har Har Har Har Gobinde
See full transcript LA918-970908-Internal-Effectiveness
Funky swimming. With hands facing each other in front. bring right hand up and out to side, then back around to center. Left hand down and in, then back around to center. Keep going at a fast pace. Feel the hands, feel the brain. 9 min. Extend arms up 60 deg to right, palms together. Hold position. 3 min. Extend arms up 60 deg to left, palms together. Hold position. 3 min. Inhale, interlock infers above the head, stretch, squeeze, exhale. 3x.
Lock hands in front at Thymus, left hand on outside. Pull them apart with great strength, but hold them together. Breathe in, hold, breathe out, 3x. Stretch legs in front, cross ankles and try to pull them apart. 3x on each side, with a count of 16. Grip the hands again and cross the ankles, inhale, pull, to a count of 16, exhale. 2x
LA889-9601010-Uttar-Kriya Increase Prana
Sweep arms in wide circle from top to down, with bounce at the bottom. Feel the heaviness of the hands. Do it in rhythm of Tantric Har. 11 min. Right arm on top of left, elbows out, in front of chin. 3 min. Inhale, twist left, hold, exhale completely to the right/ 3x.
We do not warrant the completeness nor the accuracy of the notes published here. They are meant to remind the student of the meditations performed at the conference, not to serve as a definitive description of the meditations. As the resources for the descriptions are researched links to those resources will be supplied here.
Open your secrets
And tell all
Of heaven and earth
To us whom you call
The impact of meditative mind over the environment
No anxiety. Slavery.
Kriya- sitali pranayam. Inhale hold 8 sec exhale nose 31 min inhale squeeze cheeks exhale3x
Kriya-left Jupiter on forehead. Ton. Pump navel. Right Jupiter.,Saturn up at sides. Tongue at upper palate. Molars tight. Listen every heartbeat.
Increases flow in the brain. Self emboldment. Vision.
When you react, you stop seeing. Helps involve you with what’s going on. Nm091
Kriya- right hand forearm up, palm level in front at shoulder. Left hand extended, bent, palm up. Eyes closed. Waheguru jio gyani ji. Balance hands. Sing. Whisper, silent & pump navel. Then contemplate (no music). Nm190.
Kriya-hands clasped in front, right over left.
“o” mouth Ldb. Sense the lips and focus on sensation of hands. Expand chest and shoulders on inhale. Strong breathing.
Ldb. Focus on navel & hands and original Prana.
listen wha Yantee
“o” mouth only using diaphragm.
Inhale, squeeze, hold, exhale 3x. La665. Revitalizes.
Kriya – Sadhana. Use med mind to suggest.
interlace hands in front of heart, pull thumbs back
Ra ra ra ra ma ma ma ma sa sa sa sa sat Hari Har Hari Har.
Mantra. Direction to mind
“o” mouth stimulates frontal lobe. Original Prana field betw navel and crown.
Increase the Links between intuition and perception.
Your symbolic identity does not apply.
Kriya – hands interlaced in front, jupiters up at mouth. Ton, looking at mudra. Inhale (sip) mouth 4x exhale nose.
16 min. La936
Stimulates intuitive process, integrates with perception.
Kriya – gives awareness of surroundings. Tolerance.
Jupiters up tight at sides. Breathe”o” w diaphragm. Eyes closed. 11 min.Nm427
Then, begin Breathing w navel. 11 min. Inhale,tighten muscles on spine 3x.
Kriya – upside down nose. La001
Kriya – hands interlaced at chin, knuckles up. Elbows out. Bof “o”‘
Kriya- jupiters up at sides,curved. Waheguru jio. Nm373
Humee hum, bole so Nihal.
Kriya – left palm up at solar plexus. Tight hand on top,
Alm jo. Touch thumb and saturn I rhythm with heart. Eyes at brow point..
Then sat nam waheguru (Indian) 1/30/75”
Kriya – right hand over left, 4 inches in front. Inhale nose, exhale mouth, flexing spine.
Kriya – interlock pinkies, left thumb up, right thumb down. 1 min. Whistle areas bhaee.
Work in the mind
Kriya – Jupiter, Saturn, up at sides. Aad such…bay such. Whisper.
Kriya. – right hand on left, level of throat. Breathe through left nostril.
Kriya. – prayer pose at 45 deg. Thumbs crossed. Sat nam harinam ,,, la041
2x / breath.
Kriya – right palm over lefy pal, facing up at plexus. Gobinde Gobinde Hari Hari
Kriya – for fear of unknown.
Thumbs and mercury together at plexus pointing outward. Inhale nose, exhale mouth, inhale mouth, exhale nose. 3 middle fingers together.
Kriya – Jupiter, Saturn up at sides. Toc. “o” mouth.
Then tantric Har.
Kriya – Jupiter, Saturn up at sides, spread wide. Shoulder blades back. Listen ONG namo. 7 1/2 min. Then sing. To 11 min.
Kriya – la051. ONG kar
Kriya – la051. Ek ONG kar
Kriya – genie pose Sat Sam hari nam harinam… Opens heart with unfulfilment. 11-31 min.
Kriya – Jupiter, Saturn intertwined, up at sides. Toc. Har.
Kriya – for telescopic perception. La 687
Inner state of enlightenment
Interlace hands, fingers straight, thumbs touch, elbows out, palms in.
Wind – use ra ma da sa sa se so hung. Vibrate in heart, throat, and thymus
Enlightenment same position. Harinam sat nam harinam haree. Chant from the source.
Undifferentiation – 7th chakra. Ek ONG Kar sat nam karta purkh…
Ajunee without consonants.
14 min. For 1 year.
Kriya – palms together, each in gyan mudra at heart. 8 step inhale nose. Exhale mouth.
Purify ourselves. La093.
Kriya – Jupiter, Saturn up at sides, a little in front. Aap sahai hoa. Ton. 3rd eye Tch2408
Intuitive perception – integrate point on inner thigh (body mandala) with third eye and mantra Ek ONG Kar sat Hari. La831
Spiritual beggar – left palm up at plexus, right hand out in front begging. Toc. No expectation.
Intuition gives rise to aspects in the mind. If you give identity to them, superstion.
Intuition is integrating an experience in a synthetic way. Every component reflects the whole experience. Events of the whole are known by their relationships.
Kriya – la766. Unload subconscious
Hands over left ear, right hand palm forward. Sing humee hum hum w tip of tongue.
Both hands over ears, sing Har haray haree.
Kriya – naad for opening intuition. Fingers on pads, thumbs interlocked, palms forward at heart. Waheguru – diaphragm, first and second chakra. 3,4, use only nose. 5,6. La159.
When you need intuition to work, fold arms an chant waheguru through nose 16x.
Kriya- rejection – clasp hands in ball over heart. Chant Hari Har Hari Har… 8x/breath.
Kriya – for rejection nm345. Stimulates radiant body.
Arms straight out to sides. Palms rotate up and down. Hold out straight. Har.
History is manifest as a resistance to the present moment.
Kriya -salameet – everlasting la697
Buddha mudra on lap. Thumbs round. Ldb. Ton. Invokes Prana. 7 min
Thumbs on mound of mercury. Shake I horizontal circles at shoulders. 7 min.
Punch, eyes closed 4 min
Karl akal 4
Dance bangara 2 min
Kriya – gyan mudra hands facing front. Inhale slow whistle, cannon exhale. Nm336 11-21 min. Reduces gap between thinking and doing.