Karani Kriya Meditation

Sit with a straight spine with legs crossed. Raise your arms in front of the torso with the forearms parallel to the ground and shoulder height. Bend your elbows so the fingers can point toward each other in front of the throat centre, palms facing down. Bend the ring and little fingers under the thumb into the palm. Extend and touch the tips of the index and middle fingers to the tips of the same fingers on the other hand. Eyes are held 1/10th open.

Pranayama:

Inhale for 2 - 3 seconds

Hold your breath in for 5 seconds

Completely exhale for 10 -15 seconds

Continue meditation for 11 - 31 minutes.

Benefits: In this meditation, the mudra stimulates the energies of the two teachers: Saturn and Jupiter. They represent the polar approaches to learning - through mistakes and discipline and through expansion and exploration. Both are called to act through the fifth chakra for creativity and command. This meditation will help you find the source of creativity in your heart. It creates a connection to meaningful work. It satisfies the soul.

Kirtan Kriya

Sit in easy pose with hands in gyan mudra (index and thumb touching. Back of hands on knees).

Eyes focus at the third eye.

The mantra is SAA TAA NAA MAA. As you chant SAA, touch the index finger to the thumb. On TAA, touch the middle finger to the thumb. On NAA, touch the ring finger to the thumb. On MAA touch the little finger to the thumb. As you chant each syllable, visualize energy entering the top of the head and pursuing and "L" shaped course out through the third-eye point, projecting out to infinity. This energy flows along the energy path called the golden cord, connecting the pineal and the pituitary glands.
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How to: Begin chanting in a normal voice for 2 and 1/2 minutes. Then whisper for 2 and 1/2 minutes. Vibrate the mantra silently for 5 minutes. Then whisper the chant 2 and 1/2 minutes, finally chant in a normal voice for 2 and 1/2 minutes. To finish stretch your hands over the head and spread the fingers wide; stretch your spine and breathe deeply. You can continue longer as well.

Benefits: This mantra is one of the first given by Yogi Bhajan. It cleanses and strengthens the whole being. It vibrates through the physical (normal voice) the emotional (whisper) and the intellectual and psychic bodies (mentally chanting). It builds a strong connection to your inner truth and brings balance and peace to the "monkey mind".